Postpartum weight loss Methods to prevent obesity at all ages
Obesity is no longer just a problem that hinders bodybuilding. More importantly, it can seriously affect the health of the body and even shorten life expectancy. Therefore, prevent the occurrence of obesity.
How to prevent obesity in children?
At present, the standard weight of children in my country can be calculated using a simple formula: age ×2+8, 10% above the standard is overweight, and those exceeding 20% can be regarded as obese. The reason why obese children are so common in modern families is often due to parents 'one-sided pursuit of high nutrition, resulting in overnutrition. As everyone knows, fat babies are not equal to strong babies. Some children have become fat, but their bodies have become worse and worse, and colds, asthma, and gastroenteritis are always associated with them. In order to reduce and prevent obesity in children, there are several points to note:
1) Action early. Early prevention. Parents should realize the harm of getting fat to their children and let them establish good eating habits and prevent it.
(2) Strengthen physical exercise. Many obese children do not eat more than normal children, but mainly exercise less than other children. So to lose weight, it is important to increase exercise expenditure. They should be encouraged to participate in more group activities and take more walks, especially swimming, playing ball, etc., which is very beneficial to reducing and preventing obesity. Children should be fully utilized to choose sports that suit their characteristics. Stimulate the enthusiasm of children. Parents should exercise together with their children and provide guidance to make them persevere and develop habits. This is a good way to urge their children to exercise.
3. Develop good eating habits. Obesity has certain heritability, but it is more "inherited" from parents 'poor eating habits, which should be fully paid attention to by parents. Properly restrict foods with high fat and high simple carbohydrates, eat more vegetables and fruits, eat less snacks, and avoid drinking sweet drinks before meals. Children should be instructed to do so.
4. Watch TV and use the computer in moderation. Bad habits such as watching TV, playing video games, and eating snacks after meals are all causes of obesity. Watching too much TV and indulging in video games are harmful to health and can easily lead to obesity in children.
5. Breastfeeding infants should be breastfed as much as possible, which may prevent the occurrence of obesity.
How to prevent adolescent obesity?
During adolescent development, the human body's metabolism is strong, and the amount of nutrients needed for growth also increases to meet the needs of physical development. Adolescents in adolescence often have a strong appetite, but if they eat too much, especially high-calorie diets, and have little activity, it may cause more income than output, and the excess energy will be converted into fat, causing obesity. Especially for young girls, after entering puberty, due to the action of endocrine hormones, girls suddenly turn from their lively and active childhood to quiet and shy. They rarely participate in various strenuous activities. In addition, many girls prefer snacks with high calories, which will inevitably lead to overnourishment and promote the body to gain weight. Therefore, the most important thing to prevent obesity during puberty is to strengthen physical exercise and promote rapid growth and development of the body. Pay attention to the balanced combination of nutrients in your diet, eat more foods rich in high-quality protein, vitamins, and minerals, such as fish, poultry, eggs, vegetables, and fruits, and eat less foods containing more fat. We should also actively learn physiological health knowledge, understand the changes taking place in the body and the issues that should be paid attention to, and proactively prevent the occurrence of obesity.
How to prevent obesity during pregnancy?
Women are prone to gain weight during pregnancy because of excessive nutrition and reduced activity. During normal pregnancy, the increase in fetal weight, blood volume and extracellular fluid, as well as the enlargement of the uterus and breasts, leads to weight gain, with an average total increase of about 12 kilograms. Under the action of various endocrine hormones, metabolism is strong, resulting in eating more, drinking more, sleeping more, and finally leading to increased fat and body shape changes. However, many women insist that "everything is for the sake of their children, and force themselves to eat even if they can't eat it", believing that "the more you eat, the fatter your body will be better." Therefore, they often eat foods with high sugar or fat content, and eventually find themselves gaining weight. A lot, and the child ends up having only a very light weight. What is more serious is that excessive weight puts more burden on the internal organs. The incidence of diabetes and hypertension is much higher than that of people with normal weight, and even affects the health of the fetus. Therefore, the occurrence of obesity should be actively prevented.
First of all, you need to limit fat intake appropriately, especially in the last 3 months of pregnancy.
Secondly, the intake of sugary foods should be controlled.
Weight monitoring should also be done. Generally speaking, the weight of pregnant women increases by 1 to 1.5 kilograms in the first three months of pregnancy, and increases by 300 to 400 grams every week thereafter. If you find that your weight has greatly exceeded the standard for a certain period of time, you must actively adjust your diet in accordance with the dietary principles, appropriately increase the amount of activity, and do some housework within your power. It is best to insist on walking for about 1 hour every day after meals. Persisting in physical exercise is not good for smooth childbirth.
How to prevent postpartum obesity?
Some slim women gradually gain weight and lose their former charm after pregnancy, childbirth, and becoming mothers. The reason is, on the one hand, that pregnancy causes temporary disorders of hypothalamic-gonadal function, especially the imbalance of fat metabolism. On the other hand, it is because our country has the traditional theory of "confinement". In the first month after childbirth, in order to breastfeed, my mother eats a large amount of high-fat and high-protein foods, so that the amount of nutrients intake greatly exceeds the amount needed. Little physical activity greatly reduces energy consumption and ultimately fills the body's fat cells. Both aspects have become the basis of reproductive obesity. So how to pay attention after childbirth?
Pregnant women should do the following:
1. Reasonable meals. Nutrition should be increased after childbirth, but don't eat chicken, duck, fish and eggs. Instead, you should mix it with meat and vegetarian foods. Eat milk, vegetables, fruits, and staple foods, and eat less animal oil, fat meat, animal viscera and sweets.
(2) Early activities. Pregnant women who are healthy and have no perineal tears should get out of bed 24 hours after giving birth, and can do some minor housework after a week. Persisting in walking after meals every day can promote the regulation of metabolism, promote fat decomposition, consume excess energy in the body, and prevent yourself from getting fat.
3. Adhere to breastfeeding. Breastfeeding can accelerate milk secretion, which is of great benefit to infants and young children. It can also promote maternal metabolism and nutrient circulation, transport excess nutrients in body tissues, reduce the accumulation of fat in the body, and help pregnant women lose weight.
4. Do postpartum health exercises. The goal is still to increase the amount of exercise. One week after giving birth, you can exercise your abdominal muscles and psoas muscles in bed at the beginning, which has a significant effect on reducing fat in the abdomen and buttocks.
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