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新手媽媽產后三個月暴瘦32斤，重塑體型恢復馬甲線，如何做到的？

出處：@玖瑾教育 日期：2024-07-28 02:12:16 編輯：網絡收集

很高興回答您的問題，希望對您有幫助。關于產后減肥，永遠都是女人們更古不變的話題。剛卸完貨的媽媽們，本想著終于不用遭受孕期的痛苦了。誰曾想，一低頭，就看到自己的水桶腰，簡直不忍直視，這都還沒松口氣，就又得投入另一場減肥的戰(zhàn)役中，不得不說，做女人太難了。那么，對于媽媽來說，產后如何瘦身，減掉臃腫的身材，恢復小蠻腰呢？其實，任何時候減肥，我覺得都應該遵循一個原則：管住嘴，邁開腿，也就是控制飲食+運動。而在孕期，唯一讓媽媽糾結的是如何在保證奶量充足的同時，又能同時保持身材，減掉難看的水桶腰呢？01產后想要恢復馬甲線，先看看產后恢復身材的黃金時間段。

很多女性由于在懷孕時肚子被撐大，所以即使已經卸貨了，肚子還是像懷5個月的樣子，看著難看的肚腩，就想著什么時候才能恢復到孕前的身材啊。然而，產后瘦肚子和平常的瘦肚子不同，需要在最佳的時間采用正確的瘦肚子的方法，首先我們先了解下，產后恢復馬甲線，減掉水桶腰的三個重要階段：黃金期：產后42天至6個月內，此時身體最為脆弱，需要特別注意休息、飲食和運動，幫助身體恢復孕前的狀態(tài)；（奕媽特別提醒：剛生完孩子是不宜進行減肥的，所以新媽媽們可以等坐完月子，惡露也排千凈的情況下，進行適當的減肥。）理想期：產后6個月至1年半以內，身體狀態(tài)已基本穩(wěn)定，處于恢復肌體損傷的最佳時機；有效期：產后1年半至3年內，應進行綜合調理，使身體機能達成最佳平衡，平穩(wěn)過渡到正常生活階段。

奕媽小貼士：對于產后的媽媽來說，復工不宜太急，絕對不能為了恢復身材，利用極端方式。02新手媽媽產后想要暴瘦32斤，重塑體型，恢復馬甲線，該怎么做？產后想要母乳喂養(yǎng)與恢復苗條的身材兼顧，并不是不可能的，但是這需要掌握正確的瘦身時間和方法，否則不僅會事半功倍，可能還會危害到媽媽的身體健康。產后想要瘦身減肥的話，就要把握產后瘦身的黃金時期。最佳的時間就是在產后的6個月以內。但是媽媽在剛剛把寶寶生下來的時候，是不宜進行馬上瘦身的，因此在產后必須要好好的坐月子，保證惡露排干凈后，才可以進行適當的瘦肚子。一般情況下，建議在產后的兩個月時間之后再進行減肥瘦身是比較好的。

具體怎么做呢？1.訂好計劃，堅持做：首先要做好減肚子的計劃，并且還要積極的實施起來，如果減肥得當的話，可以恢復到懷孕之前的身材，甚至是可以擁有比之前還要好的身材。2.母乳喂養(yǎng)：在懷孕期間，孕媽咪的體內會存積大量的卡路里，分娩之后如果熱量沒有散發(fā)出去，就更加容易發(fā)胖。此外，臨床發(fā)現，哺乳的媽媽比較容易恢復苗條身材，因為喂1ml的母乳，平均會消耗0.6至0.7大卡的熱量。若以每天親自喂養(yǎng)體重為6公斤的寶寶來計算，媽媽每天必須制造600ml的奶量，所消耗的熱量相當于跑步60分鐘、走路110分鐘、拖地2小時的運動熱量。所以，哺乳期的孕媽要想瘦肚子，最好能堅持母乳喂養(yǎng)，并且做些舒緩的有氧運動，比如說瑜伽、健美操等。

此外，在分娩后的幾分鐘內，新生兒吸吮乳頭會引起子宮收縮，降低了產后出血的發(fā)生率。同時，寶寶的吸吮動作能夠刺激催產素的分泌，從而促進子宮恢復到孕前的大小，使得母乳喂養(yǎng)的孕媽咪子宮恢復得比不哺乳的產婦更加迅速。當然，雖然母乳喂養(yǎng)能幫助媽媽們瘦身，但是也不要把它當作瘦身的救命稻草啊，想要瘦身，減掉小肚腩是逃不掉運動的。3.多進行產后康復運動：有些媽媽為了想盡快恢復好身材，在月子期間就開始了較激烈的運動。其實這種做法是絕對不可取的。在月子期間，媽媽的各個器官、子宮尚未恢復正常，一旦做激烈運動，有可能導致大出血的嚴重后果。

醫(yī)學上規(guī)定，若是順產的媽媽，需在產后42天方可進行減肥運動；而剖腹產的媽媽需在2-3個月以后才可進行。盡管這段時間媽媽不適宜做激烈運動，但可以做一些康復訓練，同樣有助于媽媽們的身材恢復。月子期過后，一開始可嘗試快走，等身體適應后，可逐漸加大強度——開始練習瑜伽。練習瑜伽可以促進子宮收縮，預防子宮、膀胱、陰道下墜，并使子宮恢復正常位置，還可以培養(yǎng)平靜的情緒，有效的預防產后抑郁癥。通過瑜伽練習不但可增強會陰肌肉的彈性，還可以緊實腿部和腹部肌肉，減少腰間贅肉，緩解和治療產后易產生的頸椎、腰椎疲勞，改善血液循環(huán)、恢復皮膚張力，減少脂肪堆積，恢復窈窕身姿。

4.膳食均衡，規(guī)律作息：很多媽媽都有這樣的疑惑：月子期需要補身體，且要喂奶，若進行飲食控制是否會影響奶量?。窟@里奕媽強調一點，飲食控制不等于不補，更不等于節(jié)食，而是吃得恰當，吃得健康。媽媽在生產時不僅元氣大損，之后照顧小寶寶更是耗費精力。因此，進補是必須的，但不能盲目地補。此外，飲食以清淡為主，高熱量、高糖的食物也盡量少吃。所以，產后根據不同時期，新手媽媽瘦身減肥，重塑身材，恢復馬甲線的方法是有所不同的。但不管如何，產后減肥的時間必須要合理，一定要爭取在產后的六個月時間內恢復苗條的身材，拖的時間越久瘦身的效果就會越差。

因為產后第6個月是媽媽瘦身減肥最有效的最后一個月，想要瘦身的媽媽們一定要把握住啊。散步、仰臥起坐、瘦身操、瑜伽等，可以抓緊時間做起來，運動+飲食，雙管齊下。另外，產后一年半雖然說已經錯過了黃金瘦身的時期，但只要媽媽們不放棄，仍然還是能瘦回孕前苗條的身材，甚至比以前更好。如果孕期本身就有運動習慣，其實并不用擔心產后身材問題。但無論你有沒有運動習慣，一定要找到專業(yè)的產后恢復機構，可以先從強度小的有氧運動開始，再進行針對性的康復，肌肉訓練。祝所有的產后媽媽都能恢復理想的身材。我專注寶寶護理、教育、成長知識分享，歡迎有經驗的媽媽在評論區(qū)發(fā)表不同觀點，一起借鑒，育兒路上一起成長。

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