How to lose weight after childbirth How to lose weight after childbirth

Women's figures will change after pregnancy. Many mothers will lose weight after giving birth to restore their slim figure. There are many ways to lose weight after giving birth, including through diet and exercise.

1. Postpartum weight loss should first solve the problems of edema and constipation

Postpartum mothers who are obese will have a common problem, that is, edema of varying degrees, so the first prerequisite is to eliminate the edema of the body. The best dietary therapy is to eat more coix seed water and porridge, which are good choices for eliminating edema. Postpartum mothers are also prone to constipation, and constipation makes it more difficult to eliminate fat in the body, so constipation must be cured. Oats, red dates, walnuts, bananas, dragon fruit, etc. are all very suitable foods. It is best to eat bananas with a little honey for better results; and walnuts can be bought from supermarkets. Bags of walnut powder can be used for brewing drinks.

2. Postpartum weight loss should insist on breastfeeding

You should know that in order to produce milk, the mother's body will consume the fat tissue stored during pregnancy bit by bit. The production of milk every day consumes about 2092 to 3347.2 joules (500 to 800 calories). After one month, it will consume 62760 to 100416 joules (15000 to 24000 calories) more than mothers who do not breastfeed. If converted into fat, it is nearly 2kg of fat! The order of calorie consumption is abdomen, legs, arms and face. In other words, when breastfeeding, the subcutaneous fat in the abdomen will be consumed first. Therefore, many medical studies have shown that mothers who breastfeed themselves can recover their figure sooner and reduce the incidence of breast cancer and ovarian cancer.

3. Pay attention to food selection when losing weight after childbirth

When breastfeeding, it is wise to choose a wide variety of healthy foods to ensure that breast milk contains enough vitamins and minerals. The American Medical Association (AMA) recommends that you also supplement with multivitamins when you are on a weight loss plan. In order to have a sufficient milk supply, all breastfeeding women need to consume an additional 500 kcal of energy per day. When breastfeeding, the daily protein requirement is also increased from 46 grams to 71 grams (equivalent to 3 grams of protein-rich food) to maintain the lean body mass necessary for a good milk supply. The diet should be light, less salt, avoid fat, eat while hot, chew slowly, refuse snacks, etc.

4. Exercise should be arranged reasonably for postpartum weight loss

The day after a natural birth, you can do simple exercises such as walking or strolling to promote gastrointestinal motility. You can do stretching exercises, such as hip, head, neck, etc., about two or three weeks after delivery, which can reduce urinary incontinence and accelerate perineal contraction. For cesarean section, you can lie flat, take deep breaths, gently massage your abdomen, and then do other exercises. After the postpartum lochia ends, you can do aerobic exercises such as walking or fast stepping on the spot, at least three times a week, no more than five times, 30 to 50 minutes each time. Postpartum exercise should be persistent, and remember not to start strenuous exercise before your body has recovered.

6 weeks after delivery: Lose weight according to your own situation

Postpartum mothers should not start losing weight immediately after the confinement period, because a month of rest cannot fully restore the body to its pre-pregnancy condition, so it is necessary to continue to recover physical strength. It is recommended to consider a weight loss plan based on your own situation about 6 weeks after delivery.

2 months after delivery: Appropriate weight loss

When it has been 2 months since delivery and the body has recovered, postpartum mothers can start to lose weight gradually even if they are breastfeeding. At this time, you may wish to increase your exercise appropriately, reduce your food intake, pay attention to improving your diet structure, and ensure a certain amount of nutrition intake.

4 months after childbirth: Increase weight loss efforts

For mothers who are still breastfeeding, the only suitable way to control their breastfeeding is to reduce their food intake and increase their exercise. If a woman who does not need to breastfeed loses weight after 4 months, she can control her diet and increase her exercise to eliminate the fat accumulated in her lower abdomen.

6 months after childbirth: the critical period for weight loss

The first 6 months after childbirth is the golden period for weight control, because during this period, the mother's hormones will quickly return to their original state, and the metabolic rate will return to normal or even speed up, allowing the body to naturally enter the best state for weight loss. Therefore, the first 6 months after childbirth is the "golden period for weight loss."

1. Postpartum weight loss method - fitness. Mothers can try deep breathing exercises during the confinement period. Lie on your back, stretch your body and legs, slowly inhale to expand your chest, contract your lower abdominal muscles, press your back against the ground or bed board, hold for a while and then relax, repeat 5-10 times. However, it should be noted that not all new mothers can do fitness exercises during the confinement period. It depends on your own recovery.

2. Postpartum weight loss method - sleep. Sleep is also the best way to lose weight. Good sleep can not only make new mothers have good skin, but also develop a physique that is easy to lose weight without knowing it. Sleeping to lose weight mainly affects the secretion of hormones through sleep time and sleep quality, thereby breaking down fat, burning it, promoting metabolism, eliminating edema, stimulating growth hormone, and guiding the body to convert fat into energy. Especially new mothers after childbirth should rest well.

3. Postpartum weight loss method - focus on health care, not dieting. Many postpartum mothers can't stand their fat bodies, so they choose to diet to lose weight. This is the most unhealthy way, because dieting will not only make you fatter and fatter, but also affect your health.

4. Postpartum weight loss method - hot yoga. As we all know, yoga is the best weight loss exercise, especially hot yoga is a magic weapon for many female stars to lose weight, because hot yoga can not only enhance the body's flexibility to achieve the purpose of weight loss, but also regulate the body and mind and relieve stress.

1. Avoid taking diet pills

If a woman is breastfeeding her baby after giving birth, she must not use diet pills to lose weight, because diet pills will affect the body's normal metabolism, especially when taking diet pills during lactation. Most of the drugs will be excreted from breast milk, resulting in poor liver detoxification function in the baby and causing abnormal liver function in the baby.

2. Do not use the belly band too tight or try not to use it

Although mothers can use a belly belt in the early postpartum period, when they are active, the traction of the free organs in the body will make them feel very uncomfortable. It should be remembered that the belly belt should not be too tight.

3. Confidence is the most important

The mood of the mother after childbirth is very important, because the mother has confidence in losing weight, which can help her lose weight after childbirth.