After ten months of pregnancy, a woman happily becomes a mother. The most frustrating thing is that her slim figure has increased by several sizes. How can she lose weight without affecting the health of herself and her baby? When is the best time to start losing weight after childbirth?
Generally, it is recommended to start after the breastfeeding period ends. For those who do not breastfeed, it is suggested to start after the confinement period is over. For cesarean section deliveries, it is recommended to start after the incision has healed.
The best time for postpartum weight loss is within six months after childbirth. Studies have found that women's weight tends to increase significantly after the age of 30, and this is especially true for women who have been pregnant. Please don't miss the golden period for weight loss within six months after childbirth. Medical research also shows: two or three months after childbirth, menstruation will return to normal, which means that endocrine and metabolism gradually return to normal. At this time, choosing the right weight loss method will not only not affect breastfeeding but also make the milk flow more smoothly. However, new mothers who fail to lose weight within six months after childbirth should not worry. As long as they master dietary skills and exercise moderately, they can still recover their original figure.
The first six months after childbirth are the golden period for controlling weight. Experts say that whether you lose weight in time after childbirth is closely related to future weight gain.
The first six months after childbirth are the golden period for weight control. If you can recover to your pre-pregnancy weight within six months after childbirth, then eight to ten years later, your average weight will increase by 2.4 kilograms; if your weight cannot decrease after childbirth, then eight to ten years later, your average weight will increase by 8.3 kilograms.
After giving birth, due to physical condition and recovery status, entering a fitness center for training is best two to three months after childbirth or follow doctor's advice.
A mother's fitness should be based on the principle of combining aerobic exercise with strength training. The purpose of aerobic exercise is to restore physical energy and reduce fat. Forms of exercise can include swimming, water aerobics, aerobic dance, brisk walking, etc. Scientific strength training can help mothers restore the strength of their entire body muscles early and regain a slim figure.
Dietary suggestions after childbirth:
Breastfeeding period: Nursing mothers should consume an extra 720 calories per day to meet the needs of breastfeeding. Consuming too few calories can affect milk secretion. Therefore, experts do not recommend weight loss during the breastfeeding period. Just avoid high-fat foods, keep the diet light, pay attention to cooking methods, and don't eat too much, and you won't easily gain weight. Instead, breastfeeding helps consume calories, which equals helping you lose weight. And in terms of diet, you should also cooperate: increase the intake of high-quality protein, increasing by 20 grams per day; eat more fish, especially deep-sea fish; consume high-calcium foods, with a daily calcium intake of 1200 milligrams; drink plenty of water and soup; eat more vegetables and fruits, which are low in calories and rich in fiber, preventing constipation.
Weaning period: After weaning, how to slim thighs no longer needs to consider consuming more calories for breastfeeding. As long as the daily calorie intake is slightly lower than the daily consumption and combined with appropriate exercise, you can lose weight easily. Each meal should include an appropriate amount of rice, meat, sufficient vegetables and fruits, mainly cooked by steaming, boiling, or making soup. Avoid snacks, keep the diet light, less oil, less salt, and take a walk around your neighborhood after dinner to help burn calories and lose weight easily.
You can shape at home
Many new mothers don't have time to go to the gym often and can choose to exercise at home. Regarding the key parts of the chest, waist, and legs for postpartum women, Zhou Jingjing separately introduced several methods for exercising at home.
Breastfeeding and holding the baby are important "work" that new mothers engage in every day. The pectoralis major and arm muscles naturally need special practice. In the gym, dumbbell bench presses are generally used for exercise. If there are no dumbbells at home, mineral water or cola bottles can be used instead. The method is to lie down on the floor or bed with both arms flat on the sides of the body. Hold a water bottle in each hand, lift the straight arms to the chest, and then return.
Repeat lifting to the chest, then stretch both arms backward and place them flat. Repeat 10-12 times.
Leg exercises are also important. In the gym, you can practice seated leg splits or hook legs to slim calves. At home, you can hold onto walls, chairs, or tables, keep your waist upright, and slowly sit down until your thighs are parallel to the ground. Try to use leg strength, then lift up. Each training session should last 12-15 times. When starting exercise, the number of repetitions can be reduced.
In addition, you can use the method of clamping and releasing rubber balls to exercise leg strength. Bring your legs inward, clamp the rubber ball and release it. If there is no rubber ball, a blanket can be used instead.
The waist and abdomen problems are the most prominent. When exercising the waist, lie down on the floor or bed. Stretch both hands out flat on the sides, bend the shins at 90 degrees, and slowly lift them to the waist and abdomen until the knees, thighs, and small abdomen are on the same plane. Then slowly put them down. Start with 10 repetitions each time, and then gradually increase according to your physical condition.
Feed before exercising
New mothers should exercise appropriately based on their physical condition when they start to recover from exercise. Don't rush for success. If your body feels uncomfortable, stop immediately. Besides, the joints of postpartum women are still unstable. Be careful not to overextend and cause injury.
Before exercising, postpartum women are required to warm up for 5-10 minutes just like normal fitness. Such as jogging, aerobic cycling, or multifunctional fitness machines. As for strength training, it is recommended to train for 20 minutes per week, and increase by 5 minutes every two weeks based on physical conditions.
Before exercising, postpartum women should go to the bathroom to avoid discomfort in the abdomen. During the exercise, drink water appropriately. Generally, you can replenish 100 milliliters of water every 15-20 minutes. If you sweat a lot, you can replenish some electrolyte-containing drinks.
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