How to lose weight after childbirth

During pregnancy, the body of pregnant women will change to some extent, the most obvious being an increase in weight of 10 to 20 catties. For many young mothers who love beauty, this is a very painful thing. After childbirth, the originally graceful figure has disappeared and has become a big胖子, so many mothers want to know how to lose weight after childbirth and how to quickly recover their original figure?

Weight loss experts tell us that, in fact, as long as postpartum women adjust appropriately, they can generally recover to their graceful figure before childbirth. Below, I will give you a detailed introduction on how to lose weight after childbirth and what needs to be paid attention to during the weight loss period.

After childbirth, the originally graceful figure is no longer visible. What should we do? Today, I will explain how to recover the figure after childbirth, how to do postpartum exercises, and how to do postpartum yoga. Let's quickly see how to maintain health after childbirth!

How to lose weight after childbirth

Attention should be paid to daily life:

1. Control calories and fat. Always be careful about the calories of food, reduce some fatty meat in the diet, and increase some fish and poultry. 2. Diet should be light. Eat less salt, the more salty things you eat, the more you want to eat. Eat less processed foods with sauce, as these are rich in sugar, salt, and flour, which will increase your calorie intake. 3. Eat more vegetables and fruits. Eat some fruits, vegetables, and whole wheat bread with a lot of fiber. 4. Balanced diet. Every day, plan your diet evenly, and pay attention to timing and not overeating. Slow down the time of eating, and each meal should last at least 20 minutes. 5. Caloric negative balance. The principle of weight loss: the intake of calories must be less than your consumption. 6. Willpower determines the effect and quality of weight loss.

When can postpartum women start to lose weight: 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 lose weight blindly by dieting. Because after giving birth, the body has not fully recovered to the pre-pregnancy level, and some new mothers also bear the heavy responsibility of breastfeeding, which is the time when they need to supplement nutrition. If breastfeeding, it is usually recommended to start trying active weight loss exercises 6-8 weeks after the baby is born, because the body needs time to recover and maintain good milk supply.

How to do postpartum weight loss exercises: On the first day, lie on your back and perform deep and large abdominal breathing for five consecutive times. On the second day, lie on your back, extend your arms straight and place them flat on both sides, forming a right angle with the trunk, then bring the arms together in front of the chest with straight elbows and clap, and return to the original position. Repeat 5 times. This exercise can also be practiced on the first day. On the third day, lie on your back and bend your neck forward with force, so that the chin touches the chest, but do not move other parts of the body. Repeat 10 times. From the fourth to the seventh day, it is the same as the third day. On the eighth day, lie on your back, place your arms naturally on the sides of your body, first bend your left leg to make the thigh as close to the abdomen as possible, while the heel is close to the buttocks, then return to the original position. Alternate between the left and right legs, each doing 5 times. On the ninth day, it is the same as the eighth day. On the tenth day, lie on your back, extend your legs straight, slowly bring your feet together, let the knees touch each other and gradually bend into a 90-degree angle, then lift your buttocks, support the trunk with your feet and shoulders, and at the same time contract the abdominal and perineal muscles. Practice according to your physical condition. On the eleventh day, it is the same as the tenth day. On the twelfth day, there are two exercises. The first section: lie on your back, bend your knees, cross your arms and hold them together in front of your chest, then slowly sit up to a semi-reclining position, and then return to the original position. Exercise according to your strength and control the number of repetitions; the second section: lie on your back, bend your knees, lift your arms straight up, and do sit-ups. Exercise according to your strength and control the number of repetitions. This section can only be practiced with the doctor's permission. Before exercise, relieve yourself, practice twice a day in the morning and afternoon, and persist for 2 minutes each time. Kneel, separate your knees, 45 centimeters apart, keep your back and waist straight, your thighs perpendicular to the bed surface, and support your upper body with both elbows and forearms. Maintain this posture for 2 minutes, and you can increase the exercise time, but not more than 5 minutes. The posture of sleep and rest for postpartum women also requires attention. When lying on your side, whether bending one leg or both legs, the knees should not be too bent, and do not bend your body like a shrimp. Postpartum women often take naps during the day, which can relax and be conducive to recovery.

How to recover the figure after childbirth

1. Establish the correct concept: New mothers who have just given birth should not diet blindly to lose weight. Because after giving birth, the body has not fully recovered to the pre-pregnancy level, and some new mothers also bear the heavy responsibility of breastfeeding, which is the time when they need to supplement nutrition. Forcing to diet after childbirth not only leads to slow recovery of the new mother's body, but also may cause various postpartum complications. Taking weight loss pills is even less advisable. New mothers who take weight loss pills during breastfeeding find that most of the drugs are excreted through breast milk, which means that the baby also ingests a large amount of medication. 2. Reasonable dietary adjustment: The diet after childbirth plays a crucial role in the smooth progress of weight loss. It is necessary to ensure that both the baby and the new mother receive sufficient nutrition, and the diet must be rich in protein, vitamins, and minerals, such as fish, lean meat, eggs, milk, fruits, and vegetables. New mothers should try to consume unsaturated plant oils, and the less oil, the better. High-fat salad dressings and peanut butter are easy to cause weight gain, so new mothers should eat less of them. New mothers should consume an appropriate amount of dairy products, but they should pay attention to choosing low-fat and skimmed milk, rather than condensed milk or flavored milk. Sweets and snacks are also not very suitable for new mothers who want to lose weight, especially cakes and chocolates, which have high calories and should be controlled appropriately. 3. Appropriate aerobic exercise: New mothers can get out of bed and walk the day after giving birth. For those with excessive bleeding, low blood pressure, and cesarean section deliveries, it is better to get out of bed on the third day. Experts say that postpartum exercise should adhere to three principles: (1) Avoid strenuous exercise. Many mothers start intense exercise to lose weight immediately after giving birth, which may affect the recovery of the uterus and cause bleeding, and may even cause damage to the surgical incision or perineal incision during childbirth. Don't forget to warm up before exercise and cool down after exercise. (2) Choose light to moderate-intensity aerobic exercise and persist in it, which 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 duration should be at least 12 to 15 minutes. To effectively burn fat, it should be continued for more than 30 minutes. (3) Avoid alternating between impatience and laziness. Once the belief in postpartum fitness is established, do not easily break through your psychological defense, and do not indulge. On the one hand, you cannot give up halfway, occasionally indulging in eating and sleeping; on the other hand, do not be in a hurry to achieve results, sometimes staying in the gym for several hours. Face postpartum weight loss with a peaceful mind.

The best time for postpartum weight loss: breastfeeding period is the best time for postpartum women to restore their figures. It is necessary for the mother to comprehensively adjust her life, diet, rest and exercise to achieve a relatively ideal weight level. Generally, if breastfeeding, it is usually recommended to start trying active slimming exercises after 6-8 weeks after the baby's birth, because the body needs time to recover and maintain a good milk supply. Moreover, there are many methods of slimming, and it is not necessary to start slimming after weaning. In fact, slimming while breastfeeding can be faster and more effective, as long as the right slimming method is chosen and not to diet blindly. Before starting regular physical exercise, it is necessary to obtain the doctor's approval. Researchers have found that moderate-intensity exercise will not affect the mother's breastfeeding ability, but can also help with slimming and maintain the results. Postpartum slimming needs to consider more dietary and other factors, and should not be done blindly by taking weight loss medicine. It is scientific and healthy to slim down, so that new mothers can carry out postpartum slimming more healthily.

After reading the detailed answers about how to lose weight after childbirth, I believe that all the mothers who want to become slim have learned the methods of weight loss. Slimming experts tell us that in order to restore the body to its best after childbirth, in addition to adjusting the diet, it is also necessary to start doing appropriate physical exercise after the 6th week after the baby's birth, and to continue breastfeeding, etc. It is believed that it will not take long for mothers to restore their bodies to the best. May all mothers be able to restore their bodies quickly!