1. Mothers born naturally: After confinement, about one to two months after giving birth, if the body recovers well, you can start to lose weight. You can do focused and light exercise within three months after giving birth, such as: Muscle contractions at the bottom of the pelvic cavity can prevent urinary incontinence, contraction of the abdomen and hips.
2. Caesarean mothers: Depending on the condition of the woman s wound recovery, you must wait 24 hours after the operation and ventilate before you can get out of bed and walk or do some light activities. It is best to wait for three months after giving birth and return home to rest and then start the implementation.
Cardiovascular It is best to include cardiovascular exercise in any physical exercise, because it will help strengthen the heart s function and burn fat. And walking will be the easiest and most effective exercise method. You can do it anytime, anywhere. The requirements are not high, except for having a pair of comfortable shoes. Walking is not just the best option for newcomers to physical exercise. Even obese people can benefit greatly from walking. Experts say that an hour of walking can help consume about 500 calories. We know that if you consume 3,500 calories, you can help you lose one pound of weight, so we can expect that you can lose one pound by walking for about 7 hours. Walking also needs to be gradual and planned. It is best to take a walk for 5 to 10 minutes at the beginning, and then slowly increase to about 30 minutes for each walk. It is best not to increase the time for more than 5 minutes each time. It is best to increase the length of the walk at a frequency you are use d to.
Who doesn t want to have a flat and firm belly? Experts tell us that we can also have the abdomen we dream of if we use the right and proper exercises. Sit-ups are a better way. Lie on your back on the ground or on a gymnastics mat with your legs bent slightly apart, your big and small legs at right angles, your hands crossed behind your head, and the other person holding your feet. It is required that both elbows touch both knees when sitting up, and both shoulder pads must touch pads when supine. When doing sit-ups, we often don t move well. Usually it is the back and shoulders that are full, but the abdomen is not really exercised. So pay attention to the method when doing sit-ups.
Experts remind all new mothers that the postpartum dietary mix is crucial for the smooth progress of weight loss. To ensure adequate nutrition for babies and new mothers, the diet must be rich in protein, vitamins, and minerals, such as fish, lean meat, eggs, milk, fruits, and vegetables. New mothers should try to consume unsaturated vegetable oil as much as possible. The less oil, the better. Salad dressings and peanut butters with high fats are easy to gain weight. New mothers should eat less. New mothers should consume an appropriate amount of dairy products, but should pay attention to using low-fat, skim milk as much as possible, and not condensed or flavored milk. Desserts and snacks are also not suitable for new mothers who want to lose weight, especially cakes and chocolates, which are particularly high in calories and should be properly controlled.