After giving birth to the baby, the girl became a hunchbacked fat aunt? How to lose weight after childbirth?

After giving birth to the baby, I imagine myself as a beautiful girl with a hot mom, but when I look in the mirror, my head will be scared off! Is that fat aunt really herself?

All the beautiful clothes in the past can't be squeezed in. In addition to being obsessed with chubby themselves in distress, mothers must also make up their minds to lose weight! How thin is it? These three things must be done!

Breastfeeding, Liva is self-interested

I need not say more about the benefits of breast milk. Most mothers know that. Breast milk is naturally prepared for the baby, so the nutrients contained in it are just right for the baby, which can meet the baby's growth needs without increasing the burden on the body.

At the same time, breast milk also contains more immune active substances, which can greatly enhance the baby's immunity. For example, lactoferrin in breast milk can play an antibacterial role, and lysozyme, complement, cytokines and even white blood cells can promote the maturity of baby's immune system.

Breastfeeding can not only bring various benefits to the baby, but also bring great benefits to the mother herself. In addition to the long-term significant benefit of reducing the risk of type 2 diabetes, breast cancer and ovarian cancer, the direct benefit visible to the naked eye is that the numbers on the weighing scale are getting smaller and smaller.

Let's work out an account. Breastfed babies need 750-850ml of milk every day, and the energy per 100ml of milk is about 70kcal. The efficiency of our body to convert milk is 80%. In other words, every time an old mother produces 1L milk, she will consume 900kcal of her own energy!

What is the concept of 900kcal? Let's just say that it is equivalent to the energy consumed by approaching 20,000 steps! Surprised or not? Surprised? Do you think the baby who suckles in front of you is cuter?

Diet control is the most important thing.

Many postpartum mothers often eat and drink under the supervision of their mother-in-law, but do mothers really need such great energy?

In fact, postpartum mothers only need 500 calories more than ordinary women. What is the concept of 500 calories? It is roughly equivalent to the energy of two bowls of noodles and a box of 250ml milk, so postpartum mothers don't have to eat high oil and fat and big fish and meat.

Mother's milk secretion is also closely related to water intake, so postpartum mothers should also drink soup scientifically.

First, don't drink too much soup before meals, so as not to affect your appetite. You can drink half a bowl to a bowl of soup before meals, and then drink a bowl of soup after eating 80% to 90% full.

Secondly, remember to eat meat while drinking soup. The nutrient content of the broth is only about110 of the meat itself. In order to satisfy the nutrition of parturient and baby, meat should be eaten with soup.

Moreover, it is not advisable to drink greasy thick soup, so as not to affect the appetite of pregnant women and cause unhealthy diarrhea caused by indigestion of baby fat. Soup materials should choose some low-fat meat, such as fish, lean meat, peeled poultry, thin ribs and so on. You can also drink soup such as egg drop soup, bean curd soup, vegetable soup, noodle soup and rice soup.

Finally, according to the needs of lying-in women, soup-making materials, such as red dates, brown sugar and pork liver, can be added to help enrich the blood. You can also add ingredients that are helpful for lactation, such as chicken, soybeans, trotters, peanuts, papaya and other foods.

Exercise as early as possible, and the effect will be doubled.

Breastfeeding combined with diet control can effectively lose weight. But if you want to make yourself more compact, you still have to exercise more.

Dietary Guidelines for Lactating Women in China 20 16 suggests that postpartum mothers can do some simple health exercises, starting from the second day after delivery, like normal mothers, and increasing 1 time every 1 ~ 2 days, and doing it 8 ~ 16 times each time.

Healthy exercise is as follows:

Section 1: Lie on your back, inhale deeply, tuck in your abdomen, and then exhale.

Section 2: Lie on your back, put your arms straight on your sides, and perform anal contraction and relaxation.

Section 3: Lie on your back, put your arms straight on your sides, and hold your legs alternately at right angles to your body.

The fourth quarter: lie on your back, relax your hips and legs, bend slightly apart, put your feet on the bed and try to raise your hips and back as much as possible.

Section 5: Sit-ups.

Section 6: prone, knees apart, elbows vertical, hands flat on the bed, waist rotating from left to right.

Section 7: Full-body exercise, prone, arms supported on the bed, left and right legs alternately raised to the back.

Natural mothers can choose new exercise methods, such as walking, jogging and other aerobic exercises, 6 weeks after delivery. Generally, it gradually increases from 15 minutes per day to 45 minutes per day, 4 ~ 5 times per week, forming a rule. For the mother of cesarean section, it is necessary to gradually increase aerobic exercise and strength training according to her physical condition, such as anemia and wound recovery.

There are also some postpartum mothers who have difficulty exercising because of their poor mental state. At this time, they can bring a partner with other mothers, form a group to exercise together, or try on their beautiful clothes before pregnancy regularly, which can enhance their motivation to exercise.

Dear Ma Bao, how much weight did you gain during your pregnancy? How much heavier is it after giving birth to the baby? What methods have you tried to lose weight without affecting milk quantity? Welcome to leave a message to share your pregnancy experience ~