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产后如何快速瘦身?只需做好这四步!

发布日期:2024-09-01 00:08:22编辑:胖虎爱撩妹

小优最近很开心,因为她晋升成了新手宝妈。但是在开心的同时,她却发现了一个自己难以相信的事实:产后的她在不知不觉间居然变成了一个胖子。
 
以前的她1.65米高,只有90多斤,穿的衣服是最小的s码,身材特别好, 什么类型的衣服都能hold住。
 
现在的她体重居然达到了135斤,原来的s码衣服根本穿不进去了。而她必须要重新购买衣服,选择的尺码居然是XXL号。
 
就连老公也开始时不时地取笑她,说她是个“胖子”。
 
她从来没想到,从小到大都被人夸赞为高挑苗条的她,有一天会被人取笑成“胖子”。
 
看着镜子里的自己,圆圆的脸蛋,厚厚的双下巴,肚子上松弛的赘肉和丑陋的妊娠纹,小优无法相信这真的就是现在的自己。
 
她特别讨厌这个肥胖的自己。她好想回到以前拥有好身材的自己。
 
 
 
01为什么产后会变胖?
 
产后变胖是很多宝妈都会遇到的问题,为什么产后会变胖呢?
 
① 营养过剩。
 
营养过剩是引起肥胖的主要原因之一。由于产后宝妈的身体会比较虚弱,就需要加强营养,很多长辈通常会采用大量进补的方式给宝妈加强营养。所以大部分宝妈在月子期间几乎天天喝鸡汤,吃猪蹄等高热量、高脂肪的食物。就算只喝这些汤汤水水,几个月下来汤中的油脂也有几大桶了。
 
而且宝妈由于每天都要喂奶,所以特别容易饿,就会一日多餐,吃的量比较多,就会出现肥胖的症状。
 
② 睡眠质量差。
 
生产后的宝妈一个晚上要醒来好几次喂夜奶,睡眠质量会明显比以前差。睡眠时间过多或过少,都会影响人体的新陈代谢,导致体内脂肪堆积,从而引起肥胖。
 
③ 运动太少。
 
产后的宝妈为了恢复身体,基本上都是躺得多,运动少,这样身体的能量在体内就会蓄积过多,消耗过少,最终导致肥胖。
 
④ 心情不好。
 
产后发胖还与不良的情绪有关。产后的宝妈要面对工作和家庭的双重压力,容易情绪不稳定,甚至产生抑郁。心情不好会影响到女性的内分泌功能,影响新陈代谢,容易引起肥胖。
 
虽然很多宝妈产后会变胖,但是可以通过一些方法快速恢复身材。
 
 
02、均衡饮食,管住嘴
 
想要瘦身,第一步就是要管住嘴。
 
宝妈要学会拒绝家人不合理的哺乳期暴力喂食,让家人了解产后膳食搭配的科普知识,明白均衡的饮食不仅有利于宝妈身体的恢复,也有利于宝宝的健康成长。
 
宝妈自己也要管住嘴,不能暴饮暴食,盲目进补。而应该多吃一些蔬菜水果,补充维生素和纤维素,提高胃和肠道功能。可以采用少吃多餐的方式,但是饮食以八分饱为宜。
 
有了均衡的饮食,才能快速恢复身材。
 
03、规律作息,睡好觉
 
想要瘦身,第二步就是要睡好觉。
 
宝妈在哺乳期间基本上每天都需要给宝宝喂夜奶,刚出生的小宝宝甚至两个小时就要喂一次,所以宝妈一整夜要起来喂奶3-5次,根本无法有完整的睡眠。夜晚睡眠质量差和睡眠不足会导致白天精力不足,甚至心情不好。
 
所以宝妈要规律作息,最好的办法就是晚上尽量和宝宝一同入睡,夜间采用侧卧位哺乳,这样就不需要自己起身,减少对睡眠质量的影响。
 
或者在宝宝吃完奶后交予家人照顾,宝妈便可以安心入睡。
 
夜间有了高质量的睡眠,身体得到充分的休息,才能快速恢复身材。
 
04、多做运动,迈开腿
 
想要瘦身,第三步就是要迈开腿。
 
产后半年,是恢复身材的黄金时期。宝妈产后身体在恢复期间,最需要选择一项有益于恢复身材的运动,来帮助改善和恢复身体各项机能。
 
最好的推荐就是做产后恢复运动。产后恢复运动是专门针对宝妈的身体状态进行量身打造的。
 
顺产的宝妈,可以在产后42天后进行产后恢复运动;剖腹产的宝妈,产后三个月确认身体机能恢复后,也可以开始产后恢复运动。
 
产后恢复运动对宝妈的腹直肌问题、盆底肌的恢复、乳房下垂问题等方面都有专门的动作和方法。
 
经过一段时间的持续锻炼,产后恢复运动能够帮助宝妈恢复身体能量、调整产后心态、快速修复身材。
 
 
 
05、调节情绪,心情好
 
想要瘦身,第四步就是要有好心情。
 
很多宝妈在产后因为无法马上适应角色的变化,或者不懂得如何科学合理地照顾宝宝,会产生很大的压力,情绪较差,胡思乱想,甚至陷入产后抑郁。
 
如果宝妈发现自己有沮丧、愤怒、焦虑等负面情绪出现时,可以想些高兴的事情或做些自己喜欢的事情来转移注意力。
 
或者在照顾宝宝方面有困难时,主动寻求家人的帮助,避免让自己出现烦躁的情绪。也可以通过健身、逛街以及和朋友倾诉的方式来缓解负面情绪。
 
产后保持好心情对于快速恢复身材有着不可忽视的重要作用。
 
写在最后
 
孩子的到来是所有父母最快乐的事情。孕产期是女性一生中特别的一个成长阶段。产后的宝妈在照顾宝宝的同时,也要照看自己的身心情致。宝妈可以从饮食、睡眠、运动和心情四方面来进行调整,快速恢复身材,实现魅力优雅的蜕变。

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