How to lose weight when you gain 40 pounds after delivery?
A correct diet is very important to lose weight.
Fruit: Eating fruit to lose weight is a big misunderstanding to satisfy appetite. Fruit contains 8% sugar, sometimes up to 20%. Bananas also contain high starch. Therefore, the number of fruits eaten every day should also be limited. The quantity should be controlled below 300g (after peeling and coring), and no more than 2 bananas should be eaten. The time to eat fruit can not be ignored, which is very important for controlling excessive calorie intake. It is best not to eat fruit after meals. The correct way is to eat fruit before meals. So you won't feel too hungry when you have food in your stomach at dinner. This makes it difficult to eat too much and helps to control weight gain.
Milk: Drink 2 cups of milk every day. The fat content in milk is only 3%. It's easy to feel full after drinking, and it's not easy to make people fat. It can also make the body get enough protein, calcium and a lot of vitamins B and A. Skim milk is also a good choice. The protein content in skim milk is the same as that in whole milk, but it helps to control excessive fat intake.
Vegetables: Eat 5 liang of dark green vegetables every day. Dark green vegetables are rich in dietary fiber, carotene, vitamin C, calcium, iron and other nutrients, such as kale, broccoli, pea seedlings, Chinese cabbage, water spinach and so on. These foods are best eaten before eating, which can increase calorie consumption.
Staple food: eat at least three or two staple foods every day. Although not eating staple food can consume body fat, it will produce too much metabolic waste, which is not good for your health. It is best to have a coarse grain in the staple food, such as oats, corn, millet, sweet potatoes, beans and so on. These coarse grains are rich in dietary fiber and B vitamins, which not only makes people less likely to feel hungry, but also prevents them from eating too much.
Exercise and fitness
Speaking of sports, I think many people will say that they have no time and have to take care of the baby when they go home. In fact, these are all excuses. The baby is easy to fall asleep at this time, why not do some small exercise while she is sleeping? I recommend the following two sets of simple exercises to mothers. The method is simple and won't take too long.
Press the word "eight" first.
1. Keep your legs together and straighten naturally. Put your hands on your knees and keep breathing naturally.
2. Put the palm of your hand on the inside of your knee, and your legs will naturally be Zhang Kaicheng-shaped, reaching the limit of opening, and your toes will extend outward.
3. Grab your toes with both hands, push your body forward slowly, keep your abdomen close to the ground, relax your back and waist as much as possible, and look straight ahead. Hold this position 10 second.
Health reminder: 1. Exhale while pressing down can relieve the pain. 2. Relax your back naturally. 3. People with poor flexibility can feel the stretching and squeezing of abdominal muscles.
Second, the waist rotates.
1 ... from the sitting position, legs together, toes straight forward, hands naturally open, and put them at your side.
2. The left leg bends backward along the ground, naturally placed outside the right knee, and the abdomen is tightened.
3. Twist your waist slowly to the left, try to hold your right elbow against the outside of your left knee, touch your fingertips as much as possible, twist your head to the left, and look straight ahead to the left. Exhale, slowly recover, and repeat the above actions in the opposite direction.
Health reminder: keep your back straight and really tighten your waist muscles. Twist the waist and feel the stretching of the muscles on the side of the waist.
Efficacy:
1. Eliminate waist fat and beautify waist line. 2. A strong digestive system. 3. Promote intestinal peristalsis and improve constipation.
How to reduce the fat on the postpartum stomach?
Because of the wrong eating habits during pregnancy and postpartum, many postpartum mothers have obesity or abdominal obesity. When the waist circumference is more than 80cm or the ratio of waist circumference to hip circumference is more than 0.8, it is called abdominal obesity. If you want to reduce the fat on your belly after delivery, you need to do the following: First, 42 days after delivery belongs to the puerperium, which is the time for your body to return to normal, and it is not suitable for strenuous exercise. To ensure correct eating habits, you can refer to the Pagoda of Balanced Diet for Lactating Women recommended by China Nutrition Society.
Within 42 days after delivery, you can not only eat healthily, but also carry out postpartum aerobic exercise appropriately. 42 days after delivery, in addition to maintaining correct eating habits, you can also carry out appropriate physical activities. When your body returns to normal, it is recommended to carry out aerobic exercise for 30 minutes every day. Suitable aerobic exercise includes swimming, yoga, aerobics, brisk walking, fixed riding and so on. Conditional mothers can do it under the guidance of yoga teachers or personal fitness instructors, and the effect will be better.