"Post-partum weight loss" is a topic that many mothers pay attention to. Seeing the belly and weight that has not obviously disappeared after giving birth, you will feel frustrated or even inferior. In fact, just adjusting some daily routines can help you lose weight after giving birth. .
Grasp the golden weight loss period
The six months after delivery are the golden period of weight loss. If you want to regain your figure before pregnancy, you can seize this opportunity, but remember that when the wound is recovered, you should still focus on resting your body. Extreme dieting or exercise will affect recovery. It is recommended to book a time for the second half of the year and lose 0.5-1 kg per week to slowly return to pre-pregnancy weight within six months.
Key to weight loss: diet
After giving birth, many people think that they should nourish their bodies well and unconsciously eat too much calories. In addition, breastfeeding will also consume calories, making it easier for mothers to overeat due to hunger. Adjusting the order of your diet not only ensures sufficient nutritional intake, but also avoids excessive calories:
- Drink soup first
In addition to raising the stomach and reducing hunger, soup can also achieve the effect of replenishing moisture, especially for breastfeeding. Mom, hydrating before and after breastfeeding can prevent body fluids from being too thick and balance the moisture consumed by breastfeeding.
- Eat vegetables again
Vegetables are low in calories and rich in fiber. In addition to improving postpartum constipation, they can also provide more sense of satiety, which is of great help to calorie control. Remember to eat more dishes per meal than meals There are more.
- supplement protein
Adequate protein can help wound recovery and also maintain mother's muscle mass and immunity. It is recommended to take one palm amount (about two servings of protein) per meal, which is enough!
- Finally eat cereals
Wait until you feel almost full before starting to eat staple foods, which can avoid taking too much unnecessary calories. Try to replace refined white rice or white noodles with whole grains to increase dietary fiber and trace elements intake, and pay attention to eating less than vegetables.
Key to weight loss: Exercise
If the wound is well recovered, the mother's physical condition may be OK. You can exercise in stages and moderate exercise to help the body recover.
Within one month after delivery: You can simply do abdominal cramps, leg lifting and other exercises to help lose belly and uterine contraction
The second month after delivery: Do 20-30 minutes of aerobic exercise, 2-3 days a week, Paired with aerobic training such as squats, it can improve body metabolism and strengthen pelvic floor muscles.
Key to weight loss: Sleep
If the body cannot rest sufficiently, the metabolism ability will decrease. Although it is difficult for mothers to have a long sleep, 10-20 minutes of nap is also helpful, and it is recommended to have daily The total number of sleep hours must reach 6 hours to not affect the effectiveness of weight loss.
