Postpartum weight loss tips: This approach is more effective than dieting and yields immediate results

After giving birth, many mothers are eager to regain their pre pregnancy figure. But blind dieting not only has poor results, but may also affect the quality of breast milk and physical recovery. Actually, postpartum weight loss requires scientific methods. By mastering these key points, one can quietly lose weight without going hungry.

1. Seize the golden period of postpartum weight loss

1. Don't miss the metabolic window period

Within 6 months after giving birth, hormone levels in the body fluctuate greatly, and metabolism is in an active state. At this stage, reasonable exercise combined with dietary adjustments can increase fat consumption efficiency by 2-3 times compared to usual. Waiting until hormone levels are completely stable before losing weight can be twice the result with half the effort.

2. Repair is more important than weight loss

The separation of pelvic floor muscles and rectus abdominis muscles requires professional repair training. After muscle tension is restored, it can not only improve lower back pain, but also increase the subsequent fat burning efficiency by 40%. Suggest doing Kegel exercises for two weeks before starting aerobic training.

2. Eating the right food is more important than eating less

1. High quality protein cannot be saved

Ensure daily intake of eggs, lean meat, and soy products. insufficient protein can lead to muscle loss. breastfeeding mothers need to consume 25g more protein per day than before pregnancy, which is equivalent to 3 eggs or 200g chicken breast.

2. Smart choice of carbohydrates

Replace white rice with mixed grain rice and sweet potatoes and corn with pastries and snacks. These slow carbohydrates have a stronger sense of satiety and can stabilize blood sugar levels to avoid overeating. A bowl of mixed grain rice has 20% less calories than the same volume of white rice.

3. The fragmented exercise effect is amazing

1. Utilize the time spent with the child to exercise

Do a wall squat while soothing sleep, and move the ankle while breastfeeding. Accumulating 30 minutes of low-intensity exercise per day consumes the equivalent amount of calories as jogging 5 kilometers. This exercise mode is particularly suitable for moms who don't have a whole block of time.

2. Prioritize training large muscle groups

Squats and hip bridges can activate multiple muscle groups simultaneously. Three 15 minute strength training sessions per week can increase the basal metabolic rate by about 10%. For every 1 kilogram increase in muscle mass, an additional 100 calories are consumed per day.

4. Sleep quality determines the speed of weight loss

1. Seize the deep sleep period

The peak of growth hormone secretion is from 10 pm to 2 am, which ensures that sleep can accelerate fat breakdown. If you really don't get enough sleep, it's also helpful to catch up with your baby during the day.

2. Tips for Improving Sleep

Drink a cup of warm milk before bedtime and use a maternity pillow to support your waist. Maintaining a room temperature of around 20 ℃ is most conducive to fat burning, consuming 5% more heat than high-temperature environments. Postpartum body recovery is a marathon, not a sprint. Integrating these methods into daily life, you won't feel dizzy from hunger or tired enough to doubt life. If you persist for three months, you will be pleasantly surprised to find that losing weight can be so easy.