Postpartum obesity reasons:
Postpartum obesity is due to the increase in female hormones in the body during pregnancy, and postpartum body, the gap between the hormone secretion disorder, metabolism slows, lead to weight gain, the cause of postpartum body fat.Its mainly caused by the following reasons
1, the constitutional obesity
Reason: congenital.The speed of metabolism in the body slowly, material synthesis is greater than the speed of the decomposition.
Phenomenon: large, fat cells, throughout the whole body, face have baby fat appearance.
2, acquired obesity
Reason: caused by overeating.Sweets in food, greasy food more, fat throughout the trunk.
Phenomenon: fat cells, but not in quantity.Obese type constitution, a pinch, with peculiar not tight.
3, pancreatic origin
Reason: too much insulin secretion, metabolic rate is reduced, try with reduced fat decomposition and synthesis.
Phenomenon: body fat.
4, hypothyroidism
Reason: hypothyroidism.
Phenomenon: obesity and mucous edema.The legs are often prone to swelling phenomenon.
Postpartum how to lose weight the fastest?
A, dance,
Postpartum dance is one of the best way to eliminate abdominal fat.As the twisting of the body, flesh loose abdominal can quickly consumed in constant motion, and the strength of the dance will not very intense, but can let abdominal muscles of exercise and slowly become more compact.In addition to this, let the body in motion in the metabolism, so that the slimming effect more apparent.As long as able to persevere, to regain the slim.
Second, the exercises of yoga
Yoga is also a powerful movement is but one of the excellent way of postpartum weight loss.Postpartum mothers can through fitness yoga, help promote gastrointestinal peristalsis, allowing the body's normal digestive function, achieve good overall slimming effect.Hold on for a long time, still can let more nice hour-glass figure.
Three, cross stance
Across the "ma bu" or horse stance just look the most simple way of squats.Across the movement of the "ma bu" or horse stance just look can easily tighten the muscles of the hip line, so as to get rid of excess fat, hip to hip more compact quite become warped.In addition, to exercise the leg muscles can also play a role and effect.
Postpartum how diet?
A three meals, timing quantitative
Maternal diet to timing quantitative, it is best to three meals a day.If decrease The Times of meals and makes the body's metabolism rate is reduced, the effect of slow weight loss;Endure a meal do not eat, but the body because of receive the messages of famine, will eat more, so be sure to eat meals regularly.But, due to the level of activity during the day is night, so the most weight, breakfast and lunch eat in the evening activity decreased, dinner intake will reduce.
2: eat more fruits and vegetables
Women should eat less greasy food and sweets, eat more vegetables and fruits.Greasy food, sweets are high quantity of heat, high fat, high sugar food, eating or overeating, easily lead to obesity.And fruit and vegetable foods low in calories, rich in vitamins, minerals and trace elements such as material, vitamins, trace elements can promote the decomposition of fat metabolism, eliminate the accumulation of body fat, is conducive to the prevention of obesity.
Third, eating change order
Women can be achieved by changing the feeding order to the effect that reduce weight.As vegetable fiber more, meet water will expand, easy to make the stomach feel full, therefore, new mothers can drink soup, eat vegetable food first, and then to eat rice, noodles and protein.
Friday, June 26, 2015
How to lose weight fast and healthy lactation
Many people mistakenly thought to mammals can't lose weight.In fact, the opposite is, nursing is helpful to lose weight.During pregnancy, normal weight matrix can store a few kilograms fat, for the milk secretion.If is the mother of overweight obesity, in fact, without storing the fat, because the mother's body fat mobilization can be used to produce milk.
What is the milk?With 1% protein, 1% lactose, adequate calcium, A variety of B vitamins, vitamin A and vitamin D, and A variable number of fat.
The mother is a severe lack of protein, milk production will be reduced.But as long as can meet the demand of basic nutrients, even if it is completely don't eat meat or cooking not to put oil, protein, lactose and the amount of calcium and other nutrients change is not large, the amount of milk will remain basically stable.So, the mother to eat a lot of fish, drink a lot of broth, won't make breast milk protein increased significantly.
However, if the mother's food "grease", the fat content in the milk will rise, breast milk is more strong, the baby get fat too much, it's easy to get fat.But the fat is limited to subcutaneous fat, does not mean height, viscera and brain development is better than other children.
Thirty years ago research confirms that, if the lack of dietary fat, mother will consume their own body fat to produce milk.In other words, the mother's milk production, without protein, without calcium, without a variety of vitamins, but does not need a lot of fat from food, because now the expectant mothers during pregnancy weight gain too often, myself have super sufficient fat reserves, why to drink a lot of oil in lactation soup?
More worrying is, the amount of vitamin C and B vitamins in milk, in the short term by the mother's diet change.In a nutshell, is to eat mother water-soluble vitamin deficiency, so the amount of baby milk will be significantly reduced.Mother is a severe lack of vitamin B1, baby may even suffer from "baby beriberi, even had so cases of sudden death.Therefore, mother meals in the lack of these vitamins, nutritional quality of milk is falling, baby also can produce vitamin malnutrition.
So, how to ensure the supply of these water-soluble vitamins?
To get a vitamin C and folic acid, eat enough fruits and vegetables.A catty vegetables half jins of fresh fruit every day is cannot little, especially in green leafy vegetables, is the best source of folic acid.
To get a vitamin B1, mainly by all kinds of grains mixed beans and potato.Vitamin B1 is the least amount of white rice, and eat grains, rice, rice porridge and potatoes, sweet potatoes, it is easier to eat vitamin B1.For example, vitamin B1 content of millet, white rice is five times;Vitamin B1 content in brown rice is three times as many white rice.
A good source of vitamin B2 is milk, egg yolk, and beef.Compared with white rice, all kinds of grains, the content of vitamin B2 will be 1 to 3 times higher.In the sweet almonds, peanuts, pistachios and other nuts also contain many vitamin B2.
In addition, although the amount of calcium in the milk is stable, but if breastfeeding mothers the calcium in food is too little, my mother will be to extract calcium from your bones to used in the manufacture of milk, for mother, so will obviously cause osteoporosis hidden trouble in the future.So, the mother must eat soy products and bones of fish, shrimp, eat more green leafy vegetables, drink milk/yogurt every day.If not, it is best to supplement 400 mg of calcium.
See here.Lactation need to increase the milk, bean products, vegetables and fruits, need to replace part of rice with grains mixed beans potato, fish need appropriate to eat some meat and eggs, but it doesn't need to eat a lot of fat.Even if don't drink milk white fat soup, don't eat pork ribs and fat, even little cooking oil drain and does not interfere with lactation.
Instead, deliberately use less cooking oil, eat less fat meat, so long time of lactation may become the new mother the best way to lose weight.The world health organization recommends exclusively for six months, six months after drinking milk On one side and all kinds of natural food, 2 s natural milk.Even excessive weight gain during pregnancy, in the process of the mammals, as long as reasonable nutrition, eating less fat, because in the consumption of body fat, mother will naturally thin come down, again become slim hot mama.
1 less cooking oil, Fried cooking instead.Said that in front of the milk production don't need to eat a lot of oil, because our body during pregnancy are stored a lot of fat, specially waiting for lactation time consume.And if there is oil Fried Fried Fried at every meal, by using consume the body fat have no chance.
2 from milk white thick soup.Soup thick milk white come from the fat emulsion into droplets, it is not the lack of nutrients while breastfeeding.When you drink soup might as well drink clear soup, get rid of the oil slick on the surface.It is best to low fat milk and soybean milk replace half of the chicken soup, broth can supply more protein and vitamins, and the calcium in milk for milk production is also very important.
3 dinner cook the rice flour into grains mixed beans, rice porridge recommended priority with millet, oats, beans, black rice and other ingredients.Cook a bit stronger.These grains of vitamin B1 can improve the quality of breast milk, let the baby to benefit.Contain prandial fiber, can help to prevent constipation.At the same time, moisture content is greater than rice porridge, even to eat also won't worry about getting fat.
Eat more vegetables, eat less sweet food.At the time of weight loss, absolutely can't let yourself go hungry.If cut by a third staple food, can fill with a lot of vegetables.Cooking and salad vegetables big volume, satiety is strong, and are rich in dietary fiber and trace nutrients, for both mother and child is very important.Eat three meals a day all eat foot, interest in the sweet, sweet drinks and junk snacks will be smaller.
5 a day walking more, do more housework, also can be normal to jump hold, mat, gymnastics, yoga and other fitness activities.Not too strenuous physical activity does not affect lactation, but it can help thin body, there is conducive to blood circulation.After a lot of people heard, do exercise will sour milk, baby don't like it.In fact, if the exercise intensity is not so big, the body can't produce so much lactic acid.At the same time, the lactic acid is not a toxic substances, it is the source of acidity in yogurt, beneficial to the absorption of mineral nutrients, but also is beneficial to the health of intestines.
This mild method reducing weight does not affect the milk quality, risk, and no rebound after the introduction of many netizens have benefit.In fact, the gentle way to lose weight, is the safest, most healthy.If not breastfeeding mother, others can use it as a lifetime of fat prevention measures.
What is the milk?With 1% protein, 1% lactose, adequate calcium, A variety of B vitamins, vitamin A and vitamin D, and A variable number of fat.
The mother is a severe lack of protein, milk production will be reduced.But as long as can meet the demand of basic nutrients, even if it is completely don't eat meat or cooking not to put oil, protein, lactose and the amount of calcium and other nutrients change is not large, the amount of milk will remain basically stable.So, the mother to eat a lot of fish, drink a lot of broth, won't make breast milk protein increased significantly.
However, if the mother's food "grease", the fat content in the milk will rise, breast milk is more strong, the baby get fat too much, it's easy to get fat.But the fat is limited to subcutaneous fat, does not mean height, viscera and brain development is better than other children.
Thirty years ago research confirms that, if the lack of dietary fat, mother will consume their own body fat to produce milk.In other words, the mother's milk production, without protein, without calcium, without a variety of vitamins, but does not need a lot of fat from food, because now the expectant mothers during pregnancy weight gain too often, myself have super sufficient fat reserves, why to drink a lot of oil in lactation soup?
More worrying is, the amount of vitamin C and B vitamins in milk, in the short term by the mother's diet change.In a nutshell, is to eat mother water-soluble vitamin deficiency, so the amount of baby milk will be significantly reduced.Mother is a severe lack of vitamin B1, baby may even suffer from "baby beriberi, even had so cases of sudden death.Therefore, mother meals in the lack of these vitamins, nutritional quality of milk is falling, baby also can produce vitamin malnutrition.
So, how to ensure the supply of these water-soluble vitamins?
To get a vitamin C and folic acid, eat enough fruits and vegetables.A catty vegetables half jins of fresh fruit every day is cannot little, especially in green leafy vegetables, is the best source of folic acid.
To get a vitamin B1, mainly by all kinds of grains mixed beans and potato.Vitamin B1 is the least amount of white rice, and eat grains, rice, rice porridge and potatoes, sweet potatoes, it is easier to eat vitamin B1.For example, vitamin B1 content of millet, white rice is five times;Vitamin B1 content in brown rice is three times as many white rice.
A good source of vitamin B2 is milk, egg yolk, and beef.Compared with white rice, all kinds of grains, the content of vitamin B2 will be 1 to 3 times higher.In the sweet almonds, peanuts, pistachios and other nuts also contain many vitamin B2.
In addition, although the amount of calcium in the milk is stable, but if breastfeeding mothers the calcium in food is too little, my mother will be to extract calcium from your bones to used in the manufacture of milk, for mother, so will obviously cause osteoporosis hidden trouble in the future.So, the mother must eat soy products and bones of fish, shrimp, eat more green leafy vegetables, drink milk/yogurt every day.If not, it is best to supplement 400 mg of calcium.
See here.Lactation need to increase the milk, bean products, vegetables and fruits, need to replace part of rice with grains mixed beans potato, fish need appropriate to eat some meat and eggs, but it doesn't need to eat a lot of fat.Even if don't drink milk white fat soup, don't eat pork ribs and fat, even little cooking oil drain and does not interfere with lactation.
Instead, deliberately use less cooking oil, eat less fat meat, so long time of lactation may become the new mother the best way to lose weight.The world health organization recommends exclusively for six months, six months after drinking milk On one side and all kinds of natural food, 2 s natural milk.Even excessive weight gain during pregnancy, in the process of the mammals, as long as reasonable nutrition, eating less fat, because in the consumption of body fat, mother will naturally thin come down, again become slim hot mama.
1 less cooking oil, Fried cooking instead.Said that in front of the milk production don't need to eat a lot of oil, because our body during pregnancy are stored a lot of fat, specially waiting for lactation time consume.And if there is oil Fried Fried Fried at every meal, by using consume the body fat have no chance.
2 from milk white thick soup.Soup thick milk white come from the fat emulsion into droplets, it is not the lack of nutrients while breastfeeding.When you drink soup might as well drink clear soup, get rid of the oil slick on the surface.It is best to low fat milk and soybean milk replace half of the chicken soup, broth can supply more protein and vitamins, and the calcium in milk for milk production is also very important.
3 dinner cook the rice flour into grains mixed beans, rice porridge recommended priority with millet, oats, beans, black rice and other ingredients.Cook a bit stronger.These grains of vitamin B1 can improve the quality of breast milk, let the baby to benefit.Contain prandial fiber, can help to prevent constipation.At the same time, moisture content is greater than rice porridge, even to eat also won't worry about getting fat.
Eat more vegetables, eat less sweet food.At the time of weight loss, absolutely can't let yourself go hungry.If cut by a third staple food, can fill with a lot of vegetables.Cooking and salad vegetables big volume, satiety is strong, and are rich in dietary fiber and trace nutrients, for both mother and child is very important.Eat three meals a day all eat foot, interest in the sweet, sweet drinks and junk snacks will be smaller.
5 a day walking more, do more housework, also can be normal to jump hold, mat, gymnastics, yoga and other fitness activities.Not too strenuous physical activity does not affect lactation, but it can help thin body, there is conducive to blood circulation.After a lot of people heard, do exercise will sour milk, baby don't like it.In fact, if the exercise intensity is not so big, the body can't produce so much lactic acid.At the same time, the lactic acid is not a toxic substances, it is the source of acidity in yogurt, beneficial to the absorption of mineral nutrients, but also is beneficial to the health of intestines.
This mild method reducing weight does not affect the milk quality, risk, and no rebound after the introduction of many netizens have benefit.In fact, the gentle way to lose weight, is the safest, most healthy.If not breastfeeding mother, others can use it as a lifetime of fat prevention measures.
The fastest way of postpartum thin bellies
Postpartum thin belly of a fastest way, recuperation of everyday life
In the morning hollow drink water
Mother's super easy to constipation.Constipation is one of the reasons enough drinking water, water constantly being absorbed in the gut of food residue, resulting in the large intestine peristalsis slow down.In the morning to drink a glass of water, help to eliminate constipation.Because the stomach at rest at night, morning drink on an empty stomach, intestines and stomach operation is faster than usual, let the water immediately to the large intestine, increase water content of feces and soften feces and make it better.
After standing against the wall
Half an hour after dinner, let whole body back toward a clingy wall, clamping, hip to hip, back, legs, waist, head and neck with metope, as far as possible can start with pieces of paper, the paper will not fall down shall prevail.After a few minutes will be very tired, muscle sour, but must insist, after 15 minutes can be liberated.This method not only can thin waist thin belly, even can be thinner thighs, neck and face!
Shrink abdomen to walk
When normal walking and standing, shrink abdomen forcibly, combined with abdominal breathing, can make the lower abdomen muscles tighten.The people practiced yoga or voice for "abdominal breathing method" should not strange: inhale, belly bulge;Exhale, belly tightens.This helps to stimulate the gastrointestinal peristalsis, promote the body waste discharge, still can increase lung capacity.
Pick up the beans
Pour every day about 200 grains of soybean on the ground, and bent down (leg bending) pick up a grain by a grain of the soybean in the basin on the table, bent down to pick up the beans straightened up to put the beans to bend over...After picked up the beans is leaning down and made 200 times, and insist on a month or two, thin belly effect is obvious.
Standing wriggled
This can practice in the afternoon or evening.If watching TV, might as well look at advertising space, stood up, hold out a bosom to receive an abdomen, and wriggled around (similar to belly dancing twist waist movements, to use the waist strength, rather than the legs or back strength) 100, insist on every day, ensure that can help you to get rid of XiaoDu belly!
Second, postpartum skinny stomach movement
1. The solid ball up
Sitting in a can adjust the Angle of the bench, the bench to adjust to a 45 degree Angle with the ground.Lying down, the head towards the floor, feet behind the bench support bar.His hands with a solid sphere in the chest.When your torso up, threw the ball straight up.Catch the ball, back to the start of the movement, repeat 12 to 15 times.
Comments: this kind of exercise for weight loss method is simple, but very useful, can achieve change in nature.Make the whole body movement, burn excess fat.Solid sphere has a certain weight, postpartum mother, at the beginning of the motion activity to the bones and muscles, feel tired, want to know enough is enough.
2. The belly in
Sitting on the bench, or the edge of the chair.Placed his hands on the hips, gripping the edge of the bench, knee bends, slowly put the leg up to your chest, upper body forward at the same time, keep your chest close to your legs.Her legs straight, lean back at the same time, about 12 cm heel off the ground.Repeated 12 times.
Comment on: pay attention to the places where the part of the force is to burn fat, action in place, thin belly also get twice the result with half the effort.
3. The lateral bending
Two armed with a pair of lightweight dumbbell, elbows slightly bent, put them over the head.Straight back, the body gradually bend to the right as soon as possible.Stay for a while, back to the start of action, then the body bends to the left as far as possible.Repeat six to ten times on each side.
Comment on: dumbbell is lightweight, don't want to lose weight end and plus-size, it will have potential danger, carelessly may harm the mother herself.
4. The back stretch
Lying face down on the back stretch instrument, back straight, hands straight down, two leg hook leg anchor.From your hips to form a straight line.Body down, until the vertical to the ground.To lift the upper body, until the body is parallel to the floor.At this point, the back slightly bent back, his hands thrust forward.Stay for a while, and then repeat 12 to 15 times.
Comment on: postpartum mother sport at ordinary times less, it is hard, suggested that our strengths.
5. Squats
Two feet stand apart from shoulder width apart, his hands for a barbell in the shoulder.When you breathe in the body to drop, a straight back, knee and hip bend, until the thigh and almost parallel to the floor.Don't let your knees more than toes.Stay for a while, and then back to the start when you exhale.Repeat 10 to 12 times, each time to rest for 30 seconds.
Comment on: action request is simple, is difficult to do a.The frequency of breathing air should pay attention to, the load after the waist feeling will reduce.
6. The drop-down
Stand up, facing a drop-down.To combine a rung than shoulder width.Sat down on the bench, pull the rung above the head.The rung down until it comes into contact with the location of the clavicle.Stay for a while, back to the start of action, repeated 20 times.Two rest every 30 seconds.
Three, postpartum skinny stomach yoga
The pear type:
1, flat on your back, legs and approach, hands on the sides, palms down.
2, inspiratory, bend your knees SLR, vertical with the body.Will run into the ground.
3, keep for 10 to 15 seconds, slow breathing.
4, recovery, knee bends, feel the spine section open curly body section, the hips stick back to the surface again.
In the morning hollow drink water
Mother's super easy to constipation.Constipation is one of the reasons enough drinking water, water constantly being absorbed in the gut of food residue, resulting in the large intestine peristalsis slow down.In the morning to drink a glass of water, help to eliminate constipation.Because the stomach at rest at night, morning drink on an empty stomach, intestines and stomach operation is faster than usual, let the water immediately to the large intestine, increase water content of feces and soften feces and make it better.
After standing against the wall
Half an hour after dinner, let whole body back toward a clingy wall, clamping, hip to hip, back, legs, waist, head and neck with metope, as far as possible can start with pieces of paper, the paper will not fall down shall prevail.After a few minutes will be very tired, muscle sour, but must insist, after 15 minutes can be liberated.This method not only can thin waist thin belly, even can be thinner thighs, neck and face!
Shrink abdomen to walk
When normal walking and standing, shrink abdomen forcibly, combined with abdominal breathing, can make the lower abdomen muscles tighten.The people practiced yoga or voice for "abdominal breathing method" should not strange: inhale, belly bulge;Exhale, belly tightens.This helps to stimulate the gastrointestinal peristalsis, promote the body waste discharge, still can increase lung capacity.
Pick up the beans
Pour every day about 200 grains of soybean on the ground, and bent down (leg bending) pick up a grain by a grain of the soybean in the basin on the table, bent down to pick up the beans straightened up to put the beans to bend over...After picked up the beans is leaning down and made 200 times, and insist on a month or two, thin belly effect is obvious.
Standing wriggled
This can practice in the afternoon or evening.If watching TV, might as well look at advertising space, stood up, hold out a bosom to receive an abdomen, and wriggled around (similar to belly dancing twist waist movements, to use the waist strength, rather than the legs or back strength) 100, insist on every day, ensure that can help you to get rid of XiaoDu belly!
Second, postpartum skinny stomach movement
1. The solid ball up
Sitting in a can adjust the Angle of the bench, the bench to adjust to a 45 degree Angle with the ground.Lying down, the head towards the floor, feet behind the bench support bar.His hands with a solid sphere in the chest.When your torso up, threw the ball straight up.Catch the ball, back to the start of the movement, repeat 12 to 15 times.
Comments: this kind of exercise for weight loss method is simple, but very useful, can achieve change in nature.Make the whole body movement, burn excess fat.Solid sphere has a certain weight, postpartum mother, at the beginning of the motion activity to the bones and muscles, feel tired, want to know enough is enough.
2. The belly in
Sitting on the bench, or the edge of the chair.Placed his hands on the hips, gripping the edge of the bench, knee bends, slowly put the leg up to your chest, upper body forward at the same time, keep your chest close to your legs.Her legs straight, lean back at the same time, about 12 cm heel off the ground.Repeated 12 times.
Comment on: pay attention to the places where the part of the force is to burn fat, action in place, thin belly also get twice the result with half the effort.
3. The lateral bending
Two armed with a pair of lightweight dumbbell, elbows slightly bent, put them over the head.Straight back, the body gradually bend to the right as soon as possible.Stay for a while, back to the start of action, then the body bends to the left as far as possible.Repeat six to ten times on each side.
Comment on: dumbbell is lightweight, don't want to lose weight end and plus-size, it will have potential danger, carelessly may harm the mother herself.
4. The back stretch
Lying face down on the back stretch instrument, back straight, hands straight down, two leg hook leg anchor.From your hips to form a straight line.Body down, until the vertical to the ground.To lift the upper body, until the body is parallel to the floor.At this point, the back slightly bent back, his hands thrust forward.Stay for a while, and then repeat 12 to 15 times.
Comment on: postpartum mother sport at ordinary times less, it is hard, suggested that our strengths.
5. Squats
Two feet stand apart from shoulder width apart, his hands for a barbell in the shoulder.When you breathe in the body to drop, a straight back, knee and hip bend, until the thigh and almost parallel to the floor.Don't let your knees more than toes.Stay for a while, and then back to the start when you exhale.Repeat 10 to 12 times, each time to rest for 30 seconds.
Comment on: action request is simple, is difficult to do a.The frequency of breathing air should pay attention to, the load after the waist feeling will reduce.
6. The drop-down
Stand up, facing a drop-down.To combine a rung than shoulder width.Sat down on the bench, pull the rung above the head.The rung down until it comes into contact with the location of the clavicle.Stay for a while, back to the start of action, repeated 20 times.Two rest every 30 seconds.
Three, postpartum skinny stomach yoga
The pear type:
1, flat on your back, legs and approach, hands on the sides, palms down.
2, inspiratory, bend your knees SLR, vertical with the body.Will run into the ground.
3, keep for 10 to 15 seconds, slow breathing.
4, recovery, knee bends, feel the spine section open curly body section, the hips stick back to the surface again.
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