Postpartum weight loss and weight reduction

Postpartum weight loss method

There are many ways to lose weight after childbirth, but we must be scientific and moderate, otherwise it will bring adverse health.

1. Take a walk

Any physical exercise should include cardiovascular exercise, because it will help strengthen the heart’s function and burn fat. Walking will be the simplest and most effective way of exercising. You can do it at any time, anywhere. The requirement is not high, besides having a pair of comfortable shoes. Walking is not only the best choice for new people in physical training. Even obese people benefit from walking. Experts say walking for an hour can help consume about 500 calories. We know that if you burn 3,500 calories you can help lose a pound, so we can expect to lose a pound by walking for about seven hours – if you don’t do anything else. Walking needs to be gradual and planned. It’s best to take a 5-10 minute walk at the beginning of the walk, then slowly increase it to about 30 minutes at a time. The best time to increase is not more than 5 minutes, increase at a time. It is best to increase the length of walking at your customary frequency.

2, sit ups

Who doesn’t want to have a flat, tight abdomen? Experts tell us that if we use the right and correct exercise methods, we can also have the desired abdomen. Sitting up is a good way. Lie on your back or on a gymnastic mat with your legs bent slightly apart, your legs at right angles, your hands crossed behind your head, and the other person pressed your feet. If you want to sit up, you need to touch two knees with your elbows. When you lie on your back, you must touch the two shoulder blades. When we sit-ups, our movements are often inadequate, usually with the back and shoulders stretched, but the abdomen is not really exercised. Fitness coaches believe that if you want to get better results from sit-ups, you can try the following changes — just do 10 sit-ups per minute and hold them for five seconds at 45 degrees above the ground, which is much better than doing 60 times a minute.

3. Push ups

If used properly, push ups can bring a lot of exercise. For example, strengthen the pectoral muscles, back muscles, triceps and abdominal muscles. Push ups are suitable for different groups of people. For those who have just taken part in physical exercise, they can start from a simple start. For example, you can put your hands on the table to start, then lower the height and increase the difficulty. Put your hands on the chair, then you will lean on the floor and then hang up. Here’s how to do push-ups effectively and correctly: Facing the ground, jump down, land with both hands, the distance between the hands is slightly greater than the width of the shoulders. Pay attention to keeping your body straight and keep your shoulders, feet, back and buttocks balanced. Slowly bend your hands, lower your body, then hold your body up and keep your legs straight. There are ways to increase the difficulty. If you’re skilled in the exercises mentioned above, you can test the so-called “stable” push-ups: maintain a push-up position, and then keep your hands closed, with only one hand supporting your body, with your body focused on the other hand and your legs.

4. Cross horse race

Just like squatting, cross horse walking will also exercise many muscles of the body: four muscles, hamstrings and gluteal muscles. Next, I want to talk about the key to stride across the horse: take one step forward and keep your body in a natural state. Bend your front legs about 90 degrees, place your weight on your back legs, and slowly lower your knees to the ground. Imagine putting your body on your hind legs. In order to make the cross horse step more effective, you can change the way. Not only forward, but also backward and forward, to the left and right sides, and so on. Experts say that life is not linear, but multiple lines. The more ways you use them in practice, the better the results.

Postpartum weight loss diet

There are many ways to reduce weight after birth. Exercise is more healthy and safe to lose weight, so you can try diet and lose weight.

Postpartum breast-feeding mothers should intake no less than 2,000 calories a day, if not breast-feeding, calorie intake should be controlled within 1,800 calories. And should reduce the intake of cooking oil and sugar, increase the intake of vegetables, recommended to eat those easy to produce satiety and low calorie content of food, such as algae, mushrooms. The main foods are meat, fish, soy, tofu, milk and other high quality protein foods.

1. Replacing meat with fish: Fresh fish, especially white meat fish, have lower fat content than other meat, and almost no cholesterol.

2. Fruit instead of snacks: If you want to snack, choose some fruit to eat, such as cucumbers, tomatoes and so on.

3. Replacing 1/2+1/2+1/2+1 with 1/2+1/2: breakfast 1/2 bowl, lunch 1 bowl and supper 1/2 bowl are the best meals for breakfast, lunch 1 bowl and supper 1/2 bowl. Although two suppers are eaten in the same day, eating one bowl at night and one bowl at noon have different effects on body weight.

4. Eat more food and eat less: For those mothers who do not have enough belly distension without bowls, it is difficult to lose weight successfully, at this time should reduce the amount of meals, increase the amount of food.

The best time to lose weight after childbirth

Postpartum mothers are easy to get fat, so postpartum weight loss has always been a topic of concern to mothers, and postpartum weight loss also has its best time.

Six months after delivery is the golden age for weight control. If you can regain your pre-pregnancy weight within six months after delivery, you will gain an average of 2.4 kilograms 8 to 10 years later. If postpartum weight does not decrease, the average weight will increase by 8.3 kg after 8 to 10 years. It can be seen that 6 months postpartum is not only a golden age for weight control, but also affects the quality of life of mothers in the future.

For yoga practitioners, as long as women can fully implement the yoga program within the “first – time” (i. E. within six months after childbirth), they can gradually recover their pre-pregnancy fitness.

Just after birth, the body has not fully recovered and is not suitable for formal exercise. Therefore, after giving birth to a child, it is better to enter yoga fitness exercise after two to three months of birth or follow the doctor’s advice.