Can you lose weight after giving birth?

Can you lose weight after giving birth?

Can you lose weight quickly after delivery? Many postpartum mothers will gradually gain weight. In order to keep fit, many women want to lose weight quickly. There are many ways to lose weight after childbirth. Brisk walking is a very effective way to lose weight. Let's take a look at how to lose weight quickly after childbirth.

How about walking quickly after delivery to lose weight? 1 Walking fast to lose weight after delivery can exercise more muscle groups, not only accelerate the burning degree of fat during exercise, but also improve the basic metabolism of the body and increase daily consumption, which is very effective for weight loss. The intensity of brisk walking is not high, and it can be carried out for a long time, so that muscles can be exercised and fat consumption can be strengthened. Generally speaking, walking for an hour consumes about 400 calories, and walking every day 1 hour. If we stick to it, it is estimated that we can reduce 14 kg every year.

Postpartum weight loss walking will lift your legs and bend your knees to swing forward from time to time during exercise. Doing these actions can use the muscles and joints of the whole body to enhance the body's basic metabolic ability and quickly eliminate fat.

Scientific and reasonable eating habits are very important for postpartum women. The principle of diet should be a balanced diet. To avoid high-fat, high-calorie foods, it is necessary to ensure that fetuses and pregnant women consume enough nutrition and avoid overnutrition. First of all, the diet structure should be reasonable, and the daily intake of protein, carbohydrates and fatty foods by pregnant women should be well matched. The second is to be moderate. We should increase nutrition after delivery, but we should not be partial to chickens, ducks, fish and eggs. We should be vegetarian and eat milk, vegetables, fruits and staple foods.

Obesity is one of the important risk factors of diabetes. 80% of patients with type 2 diabetes are obese. I hope that after reading this article, everyone can understand the methods of losing weight and choose the right method.

Maintenance after the new mother left.

First, when walking fast, the new mother will feel pressure and impact during exercise, and bubbles will appear on her feet. How to maintain them at this time? At this time, you should stop walking. If you exercise with pain, it will only make the situation worse and worse. It will not only aggravate the pain of feet, cause swelling, affect normal walking, but also blister because of the friction between feet and shoes.

Go quickly after giving birth and get out of your beautiful figure. The brisk walking recommended above gives postpartum mothers a new way to lose weight, which is healthy and effective. But in the process of walking fast, don't be too impatient at first, the shorter the time and distance, the better, and then slowly lengthen, don't make your feet too big, but it will have a worse weight loss effect and make you unable to live normally.

Can you lose weight quickly after childbirth? The best reason to leave after giving birth.

You don't have to stay in the gym for a long time to lose weight. For most new postpartum mothers, walking fast every day is enough to help you lose weight.

When the new mother walks fast, the sugar and fat in her body will accelerate the oxidative decomposition, providing the muscles and organs of the whole body with the energy needed for exercise, of which the energy provided by the oxidative decomposition of body fat can reach more than 50% of the total energy supply. Compared with other aerobic exercise methods, brisk walking is the easiest exercise method.

Reason one: there are few time constraints.

Outside normal work, there is almost no time limit for walking. In a day's work and life, you can always find opportunities to go quickly. The brisk walking every day 1 hour can be done continuously or every 10 minute for 60 minutes.

When a new mother goes out to work in the morning, she can take a quick stop or two, and then take the bus or subway. You can also get off one or two stops in advance according to the time. You can also take this road for a walk after work. If you like, you can also take a walk after dinner or before going to bed to relax your nerves after a tense day. Then have a good sleep.

Reason 2: Less limited by location.

Fast walking doesn't require high location, whether in the mountains or plains, cities or villages, roadsides or parks, as long as it is possible, new mothers can go.

Reason 3: There are few weather restrictions.

Many sports are greatly influenced by the weather, so they can't be played in bad weather. Fast walking is less affected, and it can be carried out as usual whether it is cloudy or sunny. If it rains lightly, you can go for a brisk walk with an umbrella, which can achieve better exercise effect than ordinary brisk walking.

Professional analysis of walking to lose weight

Analysis 1: Fast walking can effectively reduce body fat.

Excessive body fat has many negative effects on human health, especially excessive visceral fat has become the basis of many chronic diseases, such as diabetes. But it is not easy to lose the fat around the internal organs.

Go through. Let's go Using muscle groups more can not only accelerate fat oxidation during exercise, but also improve the basal metabolic rate of human body and increase energy consumption in daily life, which can be said to be a very good way.

Analysis 2: Fast walking is superior to other high-intensity exercises in the amount of fat oxidation.

When walking fast, the intensity is moderate and can be carried out for a long time, so that the muscles can strengthen the consumption of fat during walking fast. Generally speaking. Walking fast 1 hour consumes about 300 ~ 400 calories, which is equivalent to the heat of 100 grams of flour 1 big steamed bread. In theory, walking fast every day 1 hour can reduce 14 kg of body fat every year.

Analysis 3: Exercise consumes more energy, and fat is less likely to accumulate.

Swing your arms, bend your knees, lift your legs, swing forward, step on the ground and other actions can use muscles and joints in many parts of your body. Muscles are developed, and the body's basic metabolism ability is enhanced, so it is difficult to store natural fat.

Analysis 4: Lose weight quickly. The chance of weight gain is very small.

After walking fast to lose weight, you can form the habit of regular fitness and keep in good shape.

The quickest way.

1, go after dinner

Recommended index: ★★★★★★★★★★

Walking method: the new mother exercises for 30 minutes about 60 minutes after meals and walks at a speed of 4.8 kilometers per hour, which consumes more calories. If you can take a quick walk for about 30 minutes 2 ~ 3 hours after meals, the weight loss effect will be more obvious.

First, tips: take a walk after dinner to be scientific. 1 hour Take a hundred steps after dinner. Walking after meals will also have a bad effect on our health.

2, continuous walking method

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Fast walking method: fast walking refers to a fast walking method with a slightly larger stride than ordinary fast walking. The speed is generally kept at 120 ~ 140 steps per minute, which is about 3000 meters in half an hour.

Walking fast consumes almost twice as many calories per minute as walking. Because brisk walking is bigger than normal brisk walking. Fast speed, can mobilize more muscles to exercise together. Generally, you walk 70 to 90 steps per minute. Half an hour, about 2000 meters. During exercise, only about half of the muscles in the whole body can move. The more muscles you exercise, the more energy you consume.

My tip: New mothers can exercise almost all their bones and muscles by walking fast, so that their bodies can be fully exercised. Because it travels faster, it needs to consume more calories, and the speed of blood circulation is relatively faster. The effects of enhancing cardiopulmonary function, improving endurance and physical strength are also more obvious. It should be noted that there are 5 ~ 10 minutes of slow walking as preparatory activities before the quick walk, and there are finishing activities such as drafting and slow walking after the quick walk.

3, quantitative walking method

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Walking method: Walk slowly for five minutes in the community before brisk walking to achieve a certain degree of relaxation, which will continuously improve your exercise ability and enhance the weight loss effect.

Walk alternately on flat land and sloping land. First, walk 100 meters on the 3-degree slope, gradually increase to 15 minutes on the 5-degree slope, and then walk 15 minutes on the flat ground.

I Tip: When exercising, the changing intensity of exercise will stimulate the body's energy consumption, and the body's ability to consume energy will be stronger. The method is to do strenuous exercise for one or two minutes, and then return to the previous state for 2 ~ 10 minutes.

4. Swing arm walking method

Recommended index: ★★★★

Walking method: When walking, your arms swing back and forth rhythmically, or you can hold a small dumbbell. If you use the method of brisk walking at the same time, you can get twice the result with half the effort and greatly improve the weight loss effect.

My tip: Swing your arms back and forth vigorously, and the swing range is as large as possible, which can fully develop the strength of upper limb muscles.

5. Increase the chances of walking in life.

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Walking mode: slow and medium speed. Walk for two minutes first, and then choose the medium speed for two minutes. Walk like this all the way.

Tip: If your exercise plan includes pushing a stroller. It should be remembered that pushing a stroller is usually a relaxing and fast walk, which is part of the new mother's movement. While enjoying the sunshine, grass and air with the baby, they also get exercise. Why not?

Four methods to improve the effect of fast walking

Don't underestimate walking, a sport that everyone can do. If the method is wrong, it is likely to be counterproductive.

Method 1: Suitable shoes and socks

This is an important aspect to prevent foot fatigue. It is best for new mothers to prepare a pair of comfortable sports shoes for walking quickly, so as to avoid the injury to muscles and joints caused by the first contact exercise. The sole must not be too hard to squeeze your feet.

Method 2: Exercise correctly.

The standard fitness walk should be striding with chest out, walking about 80 ~ 100 meters per minute. Upper limbs should swing with the rhythm of footsteps and walk in a straight line.

Method 3: Appropriate exercise intensity

The most suitable speed is for the new mother to talk to her peers while walking briskly. If there is no shortness of breath, both sides can hear each other clearly. The walking speed is the most suitable at this time.

Method 4: Scientific exercise time

If the new mother wants to achieve obvious weight loss effect, it is best to keep exercising every day. If you are busy, you can finish it in stages and exercise at least 4 times a week.

Tips: Maintenance after the new mother leaves.

1, on the mat or sitting in a chair, raise your feet above your heart to promote blood return.

2. Soak your feet with hot water. The water temperature is around 40 degrees. This can stimulate the nerves of the foot and accelerate blood circulation, and quickly eliminate the fatigue of the foot.

3. Massage your legs and feet. Sit on the bed, relax your legs, massage with your hands from bottom to top, rub your feet and stretch your toes until your feet get hot.

Can you lose weight quickly after delivery? Can you lose weight quickly during lactation?

During lactation, the body naturally loses weight mainly through diet. In fact, this period is not suitable for strenuous exercise, because lactic acid produced by exercise will enter the milk, which is not good for the baby's health. Breast milk will fill the breast during lactation and increase the weight of the breast. At this time, exercise may make the breasts droop. Of course, it is not completely impossible to exercise. It is ok to exercise for 10 to 15 minutes. Pay attention to the staple food of combining thickness with diet. We should eat more green and healthy fruits and vegetables, and a proper amount of fat and protein is enough. In addition, it is best not to use cosmetics, some chemical components will be absorbed into milk by the skin.

How to lose weight scientifically during lactation?

1, a balanced diet;

Especially during lactation, it is very important for the body to supplement the required nutrition in time. In addition, although postpartum weight loss requires high nutrition, it is best not to eat foods with high fat content, which can help you lose weight quickly.

2. Drink plenty of water;

Keep plenty of water. Make sure you have enough water in your body before and after you exercise. In addition, drinking 6 to 8 ounces of water every day helps to control appetite. Sometimes we feel hungry, but it's just the lack of water inside our bodies. Water shortage is the main reason for confusing hunger and thirst. In addition, water can reduce people's hunger and thirst for food.

Losing weight has always been a hot topic for women, and some people have reached morbid requirements for their bodies. However, excessive weight loss during pregnancy is very unfavorable, which will not only affect children, but also affect themselves. Therefore, even if Ma Bao wants to lose weight, he should choose a scientific and reasonable way and never go on a diet. Dieting is not only painful, but also painful.