Shrink abdomen to walk
Shrink abdomen walking is postpartum reduce belly of a very effective method.First of all to learn "abdominal law" : inhale, belly bulge;Exhale, belly tightens.For those who practice yoga or voice, this is a necessary training.It helps to stimulate the gastrointestinal peristalsis, promote the body waste discharge, smooth flow, increase the lung capacity.
Massage abdomen
With navel as the center, play a question mark in the abdomen, massage along the question mark to the right, left, after the massage, under 30-50 massage 1 times a day.But this method must insist for a long time, otherwise it is difficult to obtain the ideal effect.It basically is to use massage to raise the temperature of the skin, a large number of energy consumption, promote intestinal peristalsis, into the blood circulation, make excess water out of the body, lose weight.
Every ten thousand steps
Studies have found that in a group of women were asked to reduce their daily steps from about 10000 to less than 1500 (don't change your diet) study, only 2 weeks later, his internal organs (belly fat) increased by 7%.
Therefore suggested that mothers increase every steps: take the stairs instead of the elevator, walk instead of driving;Stand up and walk for 30 steps, every 30 minutes;If you have a sedentary job, can consider to make the treadmill desk.
Yoga for arch bridge
A stomach, back, forearm and toes to support the body, neck and back on A straight line.
B up lift the hips, the body inverted V shape, head between your arms.Keep the posture to relax.A slowly return to action.Repeat 5 ~ 10 times.
Saturday, June 27, 2015
10 diet tips Postpartum thin healthy and rapidly
No. 1
If not for baby feeding, can absorb with the same heat before pregnancy, it can help shed unwanted pounds, and can maintain physical strength.
No. 2
Drink two cups of milk A day, in the milk fat is only 3%, easy to satiety after drinking, is not easy to make people fat, and can make the body get enough protein, calcium and large amount of nutrients such as vitamin B and A.Also can yet be regarded as a best choose defatted milk, skim milk with whole milk in protein content is the same, but helps to control the fat intake.
No. 3
Every day to eat five two dark green vegetables, dark green vegetables are rich in dietary fiber, carotene, vitamin C, calcium, iron and other nutrients, such as kale, broccoli, peas, Chinese cabbage, water spinach, etc.Best before meal to eat these foods, this can increase the heat consumption.
No. 4
Eat at least three two staple food every day, don't eat staple food is to consume the body fat, but will produce much waste material, adverse to health.The best there is a kind of coarse grains, staple food such as oats, corn, millet, sweet potato, beans, etc.The coarse grains are rich in dietary fiber and B vitamins, eat not only let people is not easy to generate hunger, also won't eat too much.
No. 5
Satisfy the appetite by eating fruit mistake, fruit sugar 8%, sugar content can reach 20%, sometimes banana also contains high starch.Therefore, attention should be paid to limit the number of eat fruit every day.Quantity control in 300 grams of the following best (after peeling to nuclear), bananas should not be more than 2 above.
No. 6
Time to eat fruit also cannot be ignored, this is very important to control the excessive calorie intake.Had better not to eat fruit after the meal, the right thing to do is to eat fruit before meal.So, wait for dinner when the stomach for food, it won't be feeling hungry.So it is not easy to eat too much, could help control weight gain.
No. 7
Eat more fresh fruit, drink less juice.Because, to eat fruit much fuller than to drink fruit juice significantly.Remind a bit, have fruit had better not eat salad, fruit with salad sauce and sugar would be a huge increase in heat.If you have fresh fruit, try not to eat nuts, dried fruit after removing moisture heat density has soared.
No. 8
Often eat some need more chewing to swallow the food.Nutrition experts believe that 300 times the chewing began to produce full feeling, it also helps to control food intake.
No. 9
Selection can be controlled both nutrition and calories, such as multiple low fat and low protein food, like soy, milk, chicken, fish, etc.;Choose more fresh vegetables, seaweed.If it's the same kind of food, should choose the less fat, low heat varieties, such as chicken can instead of pork.
No. 10
Only eat natural foods and less chosen containing synthetic agent and processing of food.Because, these foods tend to add too much artificial pigment and chemical additives, not only pollute the breast milk, don't have much nutrition, also can increase the liver and kidney burden, such as French fries as selection of fresh potato.
If not for baby feeding, can absorb with the same heat before pregnancy, it can help shed unwanted pounds, and can maintain physical strength.
No. 2
Drink two cups of milk A day, in the milk fat is only 3%, easy to satiety after drinking, is not easy to make people fat, and can make the body get enough protein, calcium and large amount of nutrients such as vitamin B and A.Also can yet be regarded as a best choose defatted milk, skim milk with whole milk in protein content is the same, but helps to control the fat intake.
No. 3
Every day to eat five two dark green vegetables, dark green vegetables are rich in dietary fiber, carotene, vitamin C, calcium, iron and other nutrients, such as kale, broccoli, peas, Chinese cabbage, water spinach, etc.Best before meal to eat these foods, this can increase the heat consumption.
No. 4
Eat at least three two staple food every day, don't eat staple food is to consume the body fat, but will produce much waste material, adverse to health.The best there is a kind of coarse grains, staple food such as oats, corn, millet, sweet potato, beans, etc.The coarse grains are rich in dietary fiber and B vitamins, eat not only let people is not easy to generate hunger, also won't eat too much.
No. 5
Satisfy the appetite by eating fruit mistake, fruit sugar 8%, sugar content can reach 20%, sometimes banana also contains high starch.Therefore, attention should be paid to limit the number of eat fruit every day.Quantity control in 300 grams of the following best (after peeling to nuclear), bananas should not be more than 2 above.
No. 6
Time to eat fruit also cannot be ignored, this is very important to control the excessive calorie intake.Had better not to eat fruit after the meal, the right thing to do is to eat fruit before meal.So, wait for dinner when the stomach for food, it won't be feeling hungry.So it is not easy to eat too much, could help control weight gain.
No. 7
Eat more fresh fruit, drink less juice.Because, to eat fruit much fuller than to drink fruit juice significantly.Remind a bit, have fruit had better not eat salad, fruit with salad sauce and sugar would be a huge increase in heat.If you have fresh fruit, try not to eat nuts, dried fruit after removing moisture heat density has soared.
No. 8
Often eat some need more chewing to swallow the food.Nutrition experts believe that 300 times the chewing began to produce full feeling, it also helps to control food intake.
No. 9
Selection can be controlled both nutrition and calories, such as multiple low fat and low protein food, like soy, milk, chicken, fish, etc.;Choose more fresh vegetables, seaweed.If it's the same kind of food, should choose the less fat, low heat varieties, such as chicken can instead of pork.
No. 10
Only eat natural foods and less chosen containing synthetic agent and processing of food.Because, these foods tend to add too much artificial pigment and chemical additives, not only pollute the breast milk, don't have much nutrition, also can increase the liver and kidney burden, such as French fries as selection of fresh potato.
The method reducing weight after cesarean section
The best period of weight loss, after cesarean section is mom is very concern, especially after caesarean section because of the wound, recovery is slow, mother will worry about the best time of losing weight, and make a figure.Experts tell us the best time to lose weight after cesarean section is lactation period, new mothers should be good at this time to lose weight.
But because the baby just born, also need to breastfeed, just go on a diet if mothers, will certainly affect the baby's growth and development.So the most suitable time to lose weight after cesarean section, should according to caesarean section maternal attention after eating a healthy diet, not only for weight loss and ignore their health.Can according to their own physical condition diet reduce 250 calories a day, exercise consume 250 calories, incremental, after 3 months, can subtract 6-7 kg, and not easily fat.New mother is best in postpartum 42 days can not blindly go on a diet.When the body has not fully recovered to new levels, plus some new mothers to nurse, more need to supplement nutrition.Postpartum forced to go on a diet, not only for new mother probably won't help you lose weight, is also a cause of various postpartum complications.
Postpartum increase abdominal pressure in a hurry to lose weight can make abdominal muscle tension, made by pelvic ligaments inside at the top of the pressure, cause uterine prolapse, urinary incontinence and defecation difficulties, and these symptoms after more than 10 years of production will be increasingly apparent, even it will affect the health of the female life, so the new mother postpartum weight loss to think twice.
Should seize the best time to lose weight after cesarean section, after this time will add difficulties to lose weight.Cesarean section, after a week can make a slight movement of bed, can't be too long.Also not too worried, should according to own situation appropriate adjust the time of exercise, don't be too hard.Then as the maternal body physical recovery, can gradually increase the workout.Weight loss after cesarean section as to whether to jog, completely according to personal physical strength.New mother don't emergency motion, especially the motion way is not correct, will cause the stock pot dislocation, waist sour backache.Strenuous exercise makes the perineum wound damage, bleeding again.Immediately after strenuous exercise to lose weight, can lead to slow recovery and cause uterine bleeding.Serious still can cause production section or genital surgery incision suffered another injury.In general, natural birth after 4 ~ 6 weeks, new mother can begin to do postpartum slimming exercise, cesarean delivery is 6 ~ 8 weeks or longer recovery period, when motion is more need to be careful.
Breastfeeding baby most help for postpartum weight loss, medical advocate to breastfeed their children, breast milk is the best of the neonatal natural nutrition.In addition, the nurse can promote uterine contractions, be helpful for new mother recovery slim figure.
But because the baby just born, also need to breastfeed, just go on a diet if mothers, will certainly affect the baby's growth and development.So the most suitable time to lose weight after cesarean section, should according to caesarean section maternal attention after eating a healthy diet, not only for weight loss and ignore their health.Can according to their own physical condition diet reduce 250 calories a day, exercise consume 250 calories, incremental, after 3 months, can subtract 6-7 kg, and not easily fat.New mother is best in postpartum 42 days can not blindly go on a diet.When the body has not fully recovered to new levels, plus some new mothers to nurse, more need to supplement nutrition.Postpartum forced to go on a diet, not only for new mother probably won't help you lose weight, is also a cause of various postpartum complications.
Postpartum increase abdominal pressure in a hurry to lose weight can make abdominal muscle tension, made by pelvic ligaments inside at the top of the pressure, cause uterine prolapse, urinary incontinence and defecation difficulties, and these symptoms after more than 10 years of production will be increasingly apparent, even it will affect the health of the female life, so the new mother postpartum weight loss to think twice.
Should seize the best time to lose weight after cesarean section, after this time will add difficulties to lose weight.Cesarean section, after a week can make a slight movement of bed, can't be too long.Also not too worried, should according to own situation appropriate adjust the time of exercise, don't be too hard.Then as the maternal body physical recovery, can gradually increase the workout.Weight loss after cesarean section as to whether to jog, completely according to personal physical strength.New mother don't emergency motion, especially the motion way is not correct, will cause the stock pot dislocation, waist sour backache.Strenuous exercise makes the perineum wound damage, bleeding again.Immediately after strenuous exercise to lose weight, can lead to slow recovery and cause uterine bleeding.Serious still can cause production section or genital surgery incision suffered another injury.In general, natural birth after 4 ~ 6 weeks, new mother can begin to do postpartum slimming exercise, cesarean delivery is 6 ~ 8 weeks or longer recovery period, when motion is more need to be careful.
Breastfeeding baby most help for postpartum weight loss, medical advocate to breastfeed their children, breast milk is the best of the neonatal natural nutrition.In addition, the nurse can promote uterine contractions, be helpful for new mother recovery slim figure.
Friday, June 26, 2015
Postpartum scientific weight loss strategy
For this, we designed a questionnaire carefully for mommy, and see which one do you belong to phase, know yourself is the key to the runoff.
Huashan mountain - questionnaire set level
About the weight
1, the weight has changed?
A) are very concerned about the weight, but have confidence to control their weight.
B) weight is always in a reasonable scope, floating point won't be the one, and will not lead to general scale.
C) the original thin, pregnancy began to nutrition surplus, after having children up, one not careful, fat is the lose weight.
D) I was fat, began to gain weight after pregnancy, now more fat, should lose some weight.
2, in what way to lose weight?
A) pay attention to diet, balanced nutrition, exercise, know to keep A good weight is A lifetime thing.
B) to adopt measures to lose weight fast and reach the goal after stick to go on a diet and exercise.
C) to eat some local liposuction or other weight loss diet pills, technique, in a short period of time effect is significant, and then you can rest easy.
D) not perseverance, always three days fishing two days the net, the effect not beautiful, so often lose heart.
3, weight gain?
A) will rebound reason calm thinking, summing up experience and lessons, and lists the diet list, check the size of daily exercise, suit the remedy to the case.
B) will find experts or friends to discuss, to ask for help and encouragement, and believe his mountain, can offend jade.
C) a good sad sad, because fat is easy, cut down too hard.
D) very frustrated, from now on broken broken falls, may give up efforts to it.
About diet
1, how do you choose food during weight loss?
A) is given priority to with fruits and vegetables, A small amount of rice flour, absolutely don't eat sweets and Fried foods.
B) reasonable arrangement of grains, the intake of protein, fiber, reducing unabated.
C) usually don't eat too much meat, but he swallowed can't stand will also control and finished vomit out again.
D) only eat fruit and vegetables, don't eat staple food, so hungry not would rather eat sweets, snacks such as candied fruit.
2, how to arrange meals during weight loss?
A) breakfast nutrition is rich, including milk, eggs, bread, vegetables give priority to add A small amount of staple food for lunch and dinner to eat fruit.
B) don't eat breakfast, lunch is normal, a staple food, vegetables, small amounts of meat, fruits, dinner than normal lunch in half.
C) breakfast and lunch to deal with, just to lose weight.Good evening meal.
D) don't eat breakfast, lunch fruit and vegetables, dinner drink milk or juice only, often hungry in the middle of the night sleep well.
3, how to lose weight during the in front of the snacks?
A) to lose weight at the same time also to enjoy A happy life, choose healthy snacks, stay away from junk food.
B) in order to lose weight, absolutely not to have the chance to contact with snacks.
C) don't eat staple food, eat snacks, it doesn't matter, how to eat at ordinary times it is how to eat.
D) don't eat dinner at night, afraid hungry wake up in the middle of the night before you go to sleep, snacks at night is necessary.
About sports
1, how to think about sports?
A) exercise is the best way to body health and fitness, exercise and diet can reduce weight.
B) know movement also has effect to perserve only, but it depends on your own time and perseverance.
C) to and from work every day, work, household chores, already enough exercise, no additional exercise.
D) exercise so boring, so boring, think about it and they were afraid, I can just go on a diet to lose weight.
2, how to arrange?
A) than the former pay more attention to sports to lose weight, such as commuting every day early to get off, walk two or three stops to get to the office and home.
B) once every weekend in the outdoors, go to the gym or use a little time, physical activity, exercise.
C) without careful campaign plan, there is no specific time serious exercise every day, when I have time to say again.
D) some people say that good swimming, some people say that boxing is good, some people say that good running...I should practice what, no idea.
3, how to do sport?
A) in the gym, the advantage of the mass movement is inertia can motivate yourself away, will stick to it.
B) consulting fitness weight loss experts, tailored for themselves or select a set of exercises, swimming, jogging, exercises, each take its advantages.
C) compare with, sometimes I run, sometimes swimming, mountain climbing, sometimes anyway no staying power, happy movement, on the contrary, it lay sleeping all day.
D) or not movement, a movement, until exhausted, the waist sour leg pain, rest days no good.
About the fast weight loss
1, the weight loss products on the newspapers and magazines, you actively try?
A) fast weight loss is just A beautiful lie, never put hopes on the so-called weight loss products.
B) have objective knowledge about weight loss products, choose one of the reliable products to scientific use.
C) don't have to go on a diet, can easily lose weight without movement of new products, I always want to try to ease, spent a lot of money for it.
D) I can satisfy your appetite, drink tea after a meal anyway.
Huashan mountain - questionnaire set level
About the weight
1, the weight has changed?
A) are very concerned about the weight, but have confidence to control their weight.
B) weight is always in a reasonable scope, floating point won't be the one, and will not lead to general scale.
C) the original thin, pregnancy began to nutrition surplus, after having children up, one not careful, fat is the lose weight.
D) I was fat, began to gain weight after pregnancy, now more fat, should lose some weight.
2, in what way to lose weight?
A) pay attention to diet, balanced nutrition, exercise, know to keep A good weight is A lifetime thing.
B) to adopt measures to lose weight fast and reach the goal after stick to go on a diet and exercise.
C) to eat some local liposuction or other weight loss diet pills, technique, in a short period of time effect is significant, and then you can rest easy.
D) not perseverance, always three days fishing two days the net, the effect not beautiful, so often lose heart.
3, weight gain?
A) will rebound reason calm thinking, summing up experience and lessons, and lists the diet list, check the size of daily exercise, suit the remedy to the case.
B) will find experts or friends to discuss, to ask for help and encouragement, and believe his mountain, can offend jade.
C) a good sad sad, because fat is easy, cut down too hard.
D) very frustrated, from now on broken broken falls, may give up efforts to it.
About diet
1, how do you choose food during weight loss?
A) is given priority to with fruits and vegetables, A small amount of rice flour, absolutely don't eat sweets and Fried foods.
B) reasonable arrangement of grains, the intake of protein, fiber, reducing unabated.
C) usually don't eat too much meat, but he swallowed can't stand will also control and finished vomit out again.
D) only eat fruit and vegetables, don't eat staple food, so hungry not would rather eat sweets, snacks such as candied fruit.
2, how to arrange meals during weight loss?
A) breakfast nutrition is rich, including milk, eggs, bread, vegetables give priority to add A small amount of staple food for lunch and dinner to eat fruit.
B) don't eat breakfast, lunch is normal, a staple food, vegetables, small amounts of meat, fruits, dinner than normal lunch in half.
C) breakfast and lunch to deal with, just to lose weight.Good evening meal.
D) don't eat breakfast, lunch fruit and vegetables, dinner drink milk or juice only, often hungry in the middle of the night sleep well.
3, how to lose weight during the in front of the snacks?
A) to lose weight at the same time also to enjoy A happy life, choose healthy snacks, stay away from junk food.
B) in order to lose weight, absolutely not to have the chance to contact with snacks.
C) don't eat staple food, eat snacks, it doesn't matter, how to eat at ordinary times it is how to eat.
D) don't eat dinner at night, afraid hungry wake up in the middle of the night before you go to sleep, snacks at night is necessary.
About sports
1, how to think about sports?
A) exercise is the best way to body health and fitness, exercise and diet can reduce weight.
B) know movement also has effect to perserve only, but it depends on your own time and perseverance.
C) to and from work every day, work, household chores, already enough exercise, no additional exercise.
D) exercise so boring, so boring, think about it and they were afraid, I can just go on a diet to lose weight.
2, how to arrange?
A) than the former pay more attention to sports to lose weight, such as commuting every day early to get off, walk two or three stops to get to the office and home.
B) once every weekend in the outdoors, go to the gym or use a little time, physical activity, exercise.
C) without careful campaign plan, there is no specific time serious exercise every day, when I have time to say again.
D) some people say that good swimming, some people say that boxing is good, some people say that good running...I should practice what, no idea.
3, how to do sport?
A) in the gym, the advantage of the mass movement is inertia can motivate yourself away, will stick to it.
B) consulting fitness weight loss experts, tailored for themselves or select a set of exercises, swimming, jogging, exercises, each take its advantages.
C) compare with, sometimes I run, sometimes swimming, mountain climbing, sometimes anyway no staying power, happy movement, on the contrary, it lay sleeping all day.
D) or not movement, a movement, until exhausted, the waist sour leg pain, rest days no good.
About the fast weight loss
1, the weight loss products on the newspapers and magazines, you actively try?
A) fast weight loss is just A beautiful lie, never put hopes on the so-called weight loss products.
B) have objective knowledge about weight loss products, choose one of the reliable products to scientific use.
C) don't have to go on a diet, can easily lose weight without movement of new products, I always want to try to ease, spent a lot of money for it.
D) I can satisfy your appetite, drink tea after a meal anyway.
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