How does a new mother regain her good figure before pregnancy
Many women are seriously out of shape after giving birth to a baby. In most people's minds, postpartum obesity is inevitable. However, after childbirth, if you can do the right thing at the right time, you can completely restore the healthy posture before pregnancy.
time
The earlier the better, the most effective within 6 months
There is no scientific basis for the traditional method of taking the month to make up for the lack of movement. Many people are heavier after finishing the month than when they were pregnant, which makes it more difficult to lose weight and regret it later. Experts believe that 6 months is the best period for postpartum body shaping. Don't underestimate these actions. Persistence can greatly promote the process of "slim mother".
Breathing movement: Lie on your back, put your arms on the back of your head, take deep breath to make your abdominal wall sink and pull your viscera up, and then exhale. It can start on the second day of natural delivery, or on the third or fourth day of cesarean section without special circumstances.
Leg lifting: Lie on your back, put your arms straight and flat beside you, lift your left and right legs alternately, and form a right angle with your body. This action can strengthen the strength of the rectus abdominis.
The anus constriction movement separates the knees and closes them with force, and at the same time, forcibly contracts and relaxes the anus. This method can exercise pelvic floor muscles, prevent muscle relaxation and urinary incontinence. These two movements can be started on the second day of normal delivery, and cesarean section can be started only after suture removal.
The chest and knees should be kneeling, with two knees apart, the chest and shoulders on the bed surface, and the head side to side. In addition to consuming the fat of the hips, it can also prevent the child from becoming a guard. It is suitable to do this 10 to 14 days after delivery.
diet
Gradually control, avoid blind supplement
During pregnancy, to provide nutrition for the baby, pregnant women will have a big appetite and double their food intake. However, there is no such big demand after childbirth. The fat accumulated during pregnancy is also enough to be converted into milk. Therefore, mothers should control their own diet. If they do not control their diet, they will consolidate fat. If they do not control their diet, they will increase fat. It is not surprising that they will exceed their pregnant weight. Experts suggest that a small number of times, eat less and eat more meals, and you can slowly recover to your prenatal appetite.
Tips: Never go on a diet within 42 days, and certainly don't give yourself any reason to eat more.
motion
Moderate aerobic exercise
It is usually suggested that the baby can try active weight reduction exercise after 6-8 weeks of birth. The mother of cesarean section can postpone or decide the start time according to the doctor's advice. Choose light and medium intensity aerobic exercise, and do it consistently, which is conducive to weight loss and can effectively prevent rebound after weight loss.
Bonus tips:
1. Sports with excellent effects include jogging, fast walking, swimming, cycling, aerobic dancing, etc., and the duration of the exercise should be at least 12 to 15 minutes. If you want to effectively burn fat, you should continue for more than 30 minutes.
2. Yoga, which is highly recommended, is not so obvious for slimming, but it can help restore the body's state due to the stretching and breathing of the movement. In particular, many of these movements are similar to those of postpartum recovery, which can help relax muscles and keep children healthy. Especially for the postpartum body that is afraid of cold, hot yoga is a good choice.
3. If you think the intensity is not enough, you can use body training shoes to increase the amount of exercise. The soles are high in the front and low in the back. Walking flat is equivalent to a slight climb. Wearing these shoes is equivalent to walking indoors. Doing housework is to lose weight, and the effect is naturally doubled.
4. Do not exercise too hard. Especially for mothers who have cesarean section, too strenuous exercise is not only bad for weight loss, but also can hurt the body.
standard
Pay more attention to fat and muscle volume than weight
Don't focus on weight loss. The unscientific way to lose weight only loses protein, water and muscle. The weight does drop, but once the diet recovers, the nutrition absorbed again will make the weight rebound. The purpose should be to reduce fat. Therefore, experts believe that with the help of professional weight and fat measuring devices, new mothers should make sure that their weekly fat loss is less than 1% of the total body fat, and at the same time increase the amount of muscle to speed up the weight loss effect.
mentality
Avoid the alternation of quick success and instant benefit mentality and lazy and carefree mentality
Once the belief in postpartum fitness is established, do not easily break your own psychological defense, and do not "indulge". On the one hand, we should not give up halfway, and comfort ourselves with "it doesn't matter to eat and sleep occasionally"; On the other hand, don't rush for success. Sometimes you just plunge into the gym for a few hours. Only a calm attitude towards postpartum weight loss can restore a healthy Miaoman posture.
