Original | Pregnancy
Every mother has a goal after giving birth - lose weight!
Pregnant for ten months, no matter how strict the control is, they will definitely grow fat. Ordinary mothers are, and so are celebrity mothers.
Dai Wang's wife Kun Ling It was also much more rounded when she was pregnant with her third child. After giving birth, she has been working hard to lose weight.
Two days ago, Kun Ling, who was 4 months after giving birth, shared his experience of losing weight after giving birth in an interview.
3 The method of slimming mainly depends on exercise and diet control. In terms of exercise, Kunling insists on exercising every day. Recently, he has done simple stick exercises. The stick is also called support, elbow support or flat plate, which can mainly exercise the core muscles. In this diet, Kunling mainly focuses on less salt and less oil, eats a lot of vegetables, does not eat starch at night, and does not eat high fat, but sometimes it can't help it.
After 4 months, Kun Ling lost 10 kilograms and returned to pre-pregnancy.
Speaking of her weight loss experience, Kun Ling said that she must be accompanied by someone to lose weight, so she would call her husband Jay Chou and exercise together.
But the result is that Jay Chou is much thinner than her. Sometimes she can’t help but want to have a midnight snack, Jay Chou will even say: Don’t harm me!
This picture is quite happy.
Postpartum weight loss is a physical job, and having a husband with you will definitely achieve twice the result with half the effort.
Speaking of her experience of losing weight, Kun Ling felt that although exercise can burn calories every day, it is too intense. She suggested that postpartum mothers do it 3 times a week.
Overall, it is stable and healthy to eat, but there are times when you can't control it. You can eat it appropriately when you are greedy. Being happy is the most important thing.
This wave of experience sharing of slimming is still worth referring to!
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0 months pregnant, fat, and two people
Every mother who is fat due to pregnancy puts a lot of effort to lose weight!
Although there are many pregnant mothers who have not grown fetus, most mothers will become fat after giving birth.
The less fat, the more fat, the more fat, the more fat, the more fat, the more fat, the more fat, the more fat, the more fat, the more fat, the more fat, the more fat mother, the most thing that many mothers want to do after giving birth is to lose weight.
Liu Genghong 's wife vivi Wang Wanfei After giving birth to her third child, she exploded with fat after giving birth. She was only 100 pounds before pregnancy, which made her very anxious.
In order to lose weight, vivi insisted on exercising with Liu Genghong and ate healthy meals together, so she lost weight after "plastic surgery".
333Mother of third child Ran Yingying , also gained dozens of pounds when she was pregnant with her third child. After giving birth, Ran Yingying put a lot of effort into losing weight.
Because the third child was a caesarean section, Ran Yingying did not start exercising vigorously from the beginning. The three months after giving birth were basically adjusted from the diet: only drinks white water, refuses coffee, soft drinks and wine, only eats white meat and beef, refuses pork, fat meat and marinated meat, etc.
Scientific diet and moderate exercise. After persisting for 2 months, she lost 11 kilograms. With the weight she lost before, she lost nearly 30 kilograms.
On social platforms, many mothers have also shared their experience of losing weight after giving birth.
"Breast milk + control diet, I lost weight 6 months after giving birth!"
loses 1 kilogram more than before pregnancy. Breast milk plus diet control, weight is really not the most worrying thing.
The most important thing is the body shape, which is the lumbar tilt forward and back pain caused by holding the child, and the sagging breasts!
"Return to pre-pregnancy weight 2 months after giving birth. If you want to lose weight, don't make up too much!"
Don't go on a diet! Stick to breast milk! Persisting in exercise is my way to lose weight.
I started doing yoga every day after giving birth, exercise moderately, have a reasonable diet, do not eat single, and do not over-enhancing nutrition.
You need to lose weight after giving birth, master the method, and it will really achieve twice the result with half the effort. So what exactly should postpartum mothers do to lose weight safely and healthily? Today, my mother will talk about the pregnancy.
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3 Postpartum weight loss first: repair physical damage first!
Every mother who has given birth is looking forward to recovering quickly to the point before pregnancy, but this matter cannot be urgent.
The first thing to do after giving birth is recovery training to restore the body's energy and energy, and then the pelvic floor muscles and rectus abdominal . For the specific recovery method, please refer to the article before pregnancy ""She gave birth faster than me shit": waiting for 4 days, returning to the body 15 days after giving birth, and recovering from the body. Is it necessary to give birth like this now?"
For mothers who are short of their delivery, taking a slow walk is the best postpartum activity.
can also do Kegel exercise to restore the pelvic floor muscles.
Keger exercise can be performed according to the following methods: Continuously contract the pelvic floor muscle (the movement of holding urine when urinating) for no less than 3 s, relax and rest for 2 to 6 s, 15 to 30 min, 3 times a day; or do 150 to 200 times a day. Lasts for more than 8 weeks or more, note: go to the bathroom before doing Kegel!
Wait until your body recovers, and then carry out a weight loss plan for weight loss. It is usually recommended to start 2 months after , 3 months after cesarean section.
The most effective way to lose weight is of course exercise + diet. When talking about specific methods, pregnant mothers should emphasize three points:
① Do not take diet after giving birth to lose weight. Because dieting slows down metabolism and makes us consume fat more slowly! Dieting will also improve the body's efficiency in calories. The hunger you eat, the more you want to eat, the more you want to eat.
②Do not exercise too early and vigorously. Postpartum exercise should be carried out step by step. Start strenuous exercise too early, especially 6-8 weeks after delivery, which will increase the chance of sagging organs in the pelvic floor, which will overload the body and cause damage.
Remember: the first 2-3 months of postpartum exercise should be focused on getting the body adapted, rather than hoping to achieve results, for example, runners walk first and then jog.
③Don’t eat weight loss products to lose weight. Especially for mothers who are breastfeeding in , some weight loss drugs will act on milk and are absorbed by the baby through milk, which means that the baby is also taking weight loss drugs with the mother. These things will harm the baby's health. In the breast milk stage, the baby's health should be the main focus.
above three points are minefields for postpartum weight loss, mothers must avoid it!
We need to lose weight after giving birth, put health and nutrition first, and then lose weight scientifically!
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The second step to lose weight after giving birth: keep your mouth under control!
You must control your diet at any time if you want to lose weight.
It should be noted that: Breast milk mothers should lose weight after giving birth, put their health and nutrition first, and then lose weight scientifically.
If conditions permit, breastfeeding is recommended, because breast milk itself will allow you to consume 300-500 calories more every day. Under normal circumstances, as long as you don’t eat or drink, mothers with normal diet can lose weight while feeding!
In addition to breastfeeding, the first trick to slimming is diet.
The first step to lose weight healthily is to eat a balanced diet and eat healthy.
①Eat fruits and vegetables: Stay away from processed foods, eat more fruits and vegetables, so that fruits and vegetables can account for the majority of calorie intake, eat 4-5 servings of vegetables and 3 servings of fruit every day.
②Eat superfoods: Eat foods rich in nutrients, less calories and fat, such as fish, fish is rich in DHA, which can help newborns build a healthy brain and nervous system .
Milk and yogurt are also super foods. They are rich in calcium to keep bones strong, and there is also protein . Lean meat, chicken and beans are low in fat and high in protein and fiber. They are good for health, can also maintain a fullness and help lose weight.
③Drink more water—Drink at least 8 cups of water a day. Water can fill your stomach and accelerate your body's metabolism. Studies have shown that whenever you drink 500ml of water, the body will burn 24-30% of the calories in one hour, which will also reduce appetite and calorie intake.
④Dispersed calorie intake—Do not eat 2-3 big meals, eat less and more meals, and eat some snacks in the middle. If you spread your diet every day, your body is unlikely to enter the "hungry mode".
⑤Eat the correct amount - Breast milk mothers do not need to nourish the soup. The greatest "contribution" of high-concentration chicken soup and fish soup is long! fat! Fat! During breastfeeding, the daily calories consumed between 1500 and 1800 calories is enough, and there is no need to overeat.
Breast milk mothers’ healthy dietary arrangements can refer to the recommendations of the Hong Kong Department of Health:
(*1 bowl = 250 -300 ml; 1 cup = 240 ml)
In the diet, mothers should pay attention to: If you are a breast milk mother, you must first ensure that you have enough water intake every day, including drinking water, milk, and soup. The dietary focus during breastfeeding is that you should pay attention to quality rather than excessive amounts, avoid overeating, and avoid heavy soup tonic!
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The third step to lose weight after giving birth: take your legs!
Legs open are suitable for all mothers who want to lose weight. After giving birth, add appropriate exercise exercises and adjust daily life at the same time, which can help the body recover and achieve weight loss effect.
① Exercise at least 150 minutes a week. When the body is fully recovered, you can slowly start exercising, start with mild exercise, and then slowly increase the intensity of exercise.
② It’s great to take a walk. After you have finished confinement, even if you just walk with a stroller, it is a good exercise. Walking is a low-intensity exercise that can increase the heart rate of without affecting your knees or joints.
3 Ensure sleep. When your baby summons you all night like an alarm clock, it’s almost impossible for you to sleep for 8 hours, but lack of sleep will make it harder to lose weight. Take a few naps as much as possible, go to bed early, or take a few naps at noon.
What I want to remind mothers is: During the exercise process, any exercise should be guided by your feelings and strength. Mothers who have natural births, mothers who have caesarean sections, or mothers who have tears and lateral wounds will have different feelings!
must do what you can according to your own ability!
Finally, I found a group of exercises for new mothers after childbirth. These movements can slim the waist and are also effective in correcting postpartum rectus abdominal separation and strengthening the pelvic floor. Please practice quickly.
① With the help of a pillow, clamp your legs tightly and loosen them, and do it back and forth 10 times.
② Same as above, speed up the frequency of clamping and loosening of twins and do it back and forth 20 times.
hampon bridge . Use back strength to lift your abdomen upwards and do it up and down 10 times.
④Hip bridge stretches legs. Stretch your left and right feet back and forth 10 times.
⑤Stretch your legs to exercise your leg muscles. Do it back and forth with your left and right legs 10 times.
⑥ Sideways. Extend your legs 10 times and change your feet.
⑦ Support the body with both hands, stretch the whole body while raising the legs, change sides, and do the right 10 times.
⑧ Support the body with both hands. Stretch your legs outward, change sides, and 10 times each of your left and right legs.
The last thing I want to say is: A mother who is obese after giving birth, don’t be anxious or discouraged. The meat that has risen after pregnancy for 10 months is to lose weight after giving birth, and take your time!
Reference Article
https://www.pregnancybirthbaby.org.au/safe-sleep-for-babies
https://www.wikihow.com/Co%E2%80%90Sleep-Safely-With-Your-Baby
