How long after giving birth can you lose weight? How to lose weight after giving birth

Your body shape will be out of shape after giving birth. Losing weight after childbirth can make us more confident. Losing weight after childbirth is different from ordinary weight loss. We still need to pay attention to daily nutritional intake to better recover our body.

Experts point out that the six months after childbirth is the golden period for new mothers to lose weight. However, new mothers who have just given birth should not blindly diet to lose weight. Because the body has not fully recovered to the pre-pregnancy level after giving birth, and some new mothers are also burdened with heavy breastfeeding tasks, this is the time to supplement nutrition. If you are breastfeeding, it is usually recommended to start active weight loss exercises 6-8 weeks after the birth of the child, because the body needs time to recover and maintain a good milk supply after childbirth.

1. Control calories and fat. Always be careful about the calories in your food, reduce the amount of fat in your diet, and increase the amount of fish and poultry.

2. Eat a light diet. Eat less salt. The more salty food you eat, the more you want to eat. Eat less processed food with sauces, which are rich in sugar, salt and flour, which will increase your calories.

3. Eat fruits and vegetables regularly. Eat some fiber-rich fruits, vegetables and whole-wheat bread in moderation.

4. Balanced diet. Arrange your diet in a balanced way according to the plan every day. At the same time, pay attention to the timing and do not eat excessively. Slow down the time of eating, and each meal should take no less than 20 minutes.

5. Negative calorie balance. The principle of weight loss: the calorie intake must be less than your consumption.

6. Willpower determines the effectiveness and quality of weight loss.

Postpartum weight loss gymnastics is one of the effective ways for postpartum mothers to lose weight. If you can stick to postpartum weight loss gymnastics, I believe that after giving birth, the mother will be able to regain her figure quickly and it will not affect the growth of the baby. The specific postpartum weight loss gymnastics are as follows:

Day 1: Lie on your back and take five deep, wide abdominal breaths.

Day 2: Lie on your back, stretch your arms out and place them flat on both sides, at right angles to your torso, then bring your arms straight to your chest and clap your hands, then return to the original position. Repeat 5 times. This exercise can also be practiced on the first day.

Day 3: Lie on your back and bend your neck forward so that your chin touches your chest, but do not move the rest of your body. Repeat 10 times.

The fourth to seventh days are the same as the third day.

Day 8: Lie on your back with your arms naturally placed at your sides. Bend your left leg first, bringing your thigh as close to your abdomen as possible, with your heel against your buttocks, and then return to the original position. Do this alternately for 5 times.

The ninth day is the same as the eighth day.

Day 10: Lie on your back, straighten your legs, slowly bring your feet together, press your knees together and gradually bend them to a 90-degree angle, then lift your hips, support your torso with your feet and shoulders, and contract your abdominal and perineal muscles at the same time. Practice according to your physical condition.

The eleventh day is the same as the tenth day.

The exercise on the twelfth day has two sections. The first section: lie on your back, bend your knees, cross your arms and hold them in front of your chest, then slowly sit up to a semi-recumbent position, and then return to the original position. Do it according to your ability and control the number of exercises yourself; the second section: lie on your back, bend your knees, raise your arms and straighten them, and do sit-ups. Do it according to your ability and control the number of exercises yourself.

This section can only be practiced with the doctor's permission. Urinate before practicing, practice once in the morning and afternoon, and persist for 2 minutes each time. Kneel with your knees 45 cm apart, your back straight, your thighs perpendicular to the bed, and your elbows and forearms supporting your upper body. Maintain this position for 2 minutes, the practice time can be increased, but not more than 5 minutes.

1. Establish correct concepts

New mothers who have just given birth should not blindly go on a diet to lose weight. Because they have just given birth, their bodies have not yet fully recovered to their pre-pregnancy state, and some new mothers are also burdened with the heavy task of breastfeeding, so this is the time to supplement nutrition.

Forced dieting after childbirth will not only slow down the mother's recovery, but may also cause various complications after childbirth. Taking diet pills is even more undesirable. If a new mother takes diet pills during breastfeeding, most of the drugs will be excreted through breast milk, which means that the baby will also take a lot of drugs with you.

2. Adjust your diet

Postpartum diet plays a vital role in the smooth progress of weight loss. To ensure that the baby and the new mother have adequate nutrition, the diet must contain rich protein, vitamins, and minerals, such as fish, lean meat, eggs, milk, fruits and vegetables.

New mothers should try to eat unsaturated vegetable oils, the less the better. Salad dressings and peanut butters with high fat content are fattening foods, so new mothers should eat less. New mothers should eat a moderate amount of dairy products, but should try to choose low-fat or skim milk instead of condensed milk or flavored milk. Desserts and snacks are also not suitable for new mothers who want to lose weight, especially cakes and chocolates, which are very high in calories and should be properly controlled.

3. Appropriate aerobic exercise

On the second day after giving birth, new mothers can get out of bed and walk. For new mothers who have lost a lot of blood, have low blood pressure, or have had a caesarean section, it is better to get out of bed and walk on the third day. Experts say that postpartum exercise should adhere to three principles:

(1) Avoid strenuous exercise. In order to lose weight quickly, many mothers do strenuous exercise immediately after giving birth. This may affect the recovery of the uterus and cause bleeding. In severe cases, it may also cause further damage to the surgical wound or episiotomy incision during delivery. Don't forget to warm up before exercise and cool down after exercise.

(2) Choose light or moderate intensity aerobic exercise and do it consistently. This is conducive to weight loss and can effectively prevent rebound after weight loss. Aerobic exercise has an excellent fat burning effect, including jogging, brisk walking, swimming, cycling, aerobic dance, etc., and the time for doing it should be at least 12 to 15 minutes. If you want to effectively burn fat, you should continue to do it for more than 30 minutes.

(3) Avoid alternating between a desire for quick success and a lazy and leisurely mentality. Once you have established your belief in postpartum fitness, do not easily break your psychological defenses and do not indulge yourself. On the one hand, do not give up halfway and occasionally overeat and oversleep; on the other hand, do not rush for success and sometimes stay in the gym for hours. You must face postpartum weight loss with a calm mind.