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giảm cân sau sinh, muôn nỗi khổ không phải ai cũng hiểu

giảm cân sau sinh, muôn nỗi khổ không phải ai cũng hiểu


Sau sinh, nhiều chị em phụ nữ trở nên sồ sề. Nhiều khi soi gương giật mình không còn nhận ra vòng eo con kiến thời còn con gái của mình. Và tất nhiên, chiến dịch giảm cân sau sinh sẽ được các chị em bắt tay thực hiện để “tút” lại dáng. Thế nhưng, tăng thì dễ, giảm lại khó như “lên trời”.

  1. Không có thời gian tập thể dục

Nếu như trước kia, ngoài công việc văn phòng, việc nhà, nhiều chị em có thể sắp xếp thời gian để đi tập thể dục giữ dáng. Thế nhưng, điều tưởng chừng nhỏ ấy lại khó khi đã có con. Con gần như chiếm hết mọi quỹ không gian rảnh của mẹ. Bởi vậy mà chị em “phát phì” vẫn mãi hoàn “phát phì”.

Giải pháp:

Trong trường hợp này để giảm cân sau sinh bạn có thể tự tập tại nhà mà không cần tới phòng tập. Tranh thủ mỗi ngày 30 phút buổi sáng và buổi tối khi con chưa thức dậy hoặc đã đi ngủ để tập luyện.

Vì không có thời gian, nên bạn nên chọn cho mình bài tập phù hợp và có khả năng đốt mỡ cao như HIIT.

Tham khảo thêm 7 bài tập HIIT giảm mỡ bụng nhanh chóng

  1. Ăn kiêng – Liệu có đủ chất cho con?

giảm cân sau sinh | Lykos.vn
Giảm cân sau sinh cần bổ sung thực phẩm đúng và đủ

Ăn kiêng cũng có thể giúp bạn giảm cân sau sinh. Tuy nhiên, lợi lại bất cập hại bởi lẽ việc ăn uống khắt khe có thể làm mẹ thiếu chất và dẫn tới con có thể bị suy dinh dưỡng. Do đó, nếu ai đang chọn cách ăn kiêng để giảm cân sau sinh thì hãy cẩn trọng.

Việc giảm béo, ngoài tập luyện, bạn cũng cần kết hợp chế độ dinh dưỡng hợp lý và khoa học chứ không nên kiêng khem quá nhiều thứ. Các bạn nên lưu ý không nên nạp quá nhiều calo cho cơ thể. Các loại hạt, bơ, dầu oliu, socola đen tuy rất tốt cho cơ thể nhưng lại là kẻ thù tiềm ẩn trong việc giảm cân. Cho nên, dù bạn có đang trong diện được ưu ái bồi bổ chất dinh dưỡng thì cũng nên kiểm soát khẩu phần ăn uống.

Thêm vào đó, nhiều chị em có thói quen ăn tối quá nhiều và quá muộn để lấy sức chăm con. Thế nhưng thực chất thì cơ thể sau 21h đêm dần trở vào trạng thái nghỉ ngơi. Toàn bộ năng lượng bạn nạp vào sẽ chuyển hóa thành chất béo tích tụ dưới da. Do đó, đừng nên ăn quá no sau 20h và sau 22h đêm thì không nên ăn thêm.

  1. Lười cho con bú

Nhiều chị em cho rằng sau 6 tháng sữa mẹ sẽ bị loãng và không còn đủ chất nên tích cực cho con uống sữa công thức. Lâu dần, bé sẽ ít ăn sữa mẹ hơn. Đây là một quan điểm sai lầm. Không xét về phương diện nuôi con bằng sữa mẹ nhưng việc cho con bú có thể đốt cháy 380-600 calo. Bởi vậy cho con bú lại chính là phương pháp giảm cân sau sinh dễ dàng để lấy lại vóc dáng.

  1. Không ngủ đủ giấc

Giảm cân sau sinh | Lykos.vn
Thiếu ngủ khiến mẹ mệt mỏi

Viêc có con nhỏ làm xáo trộn thời gian sinh hoạt của bạn. Ban ngày, bạn vẫn phải đi làm, còn ban đêm, bạn lại phải giành thời gian trông con. Vì vậy mà bạn bị thiếu ngủ trầm trọng. Thời gian ngủ quá ít khiến bạn bị mệt mỏi và khó kiểm soát được chế độ ăn uống khoa học và dinh dưỡng. Trong một nghiên cứu mới đây đã chỉ ra rằng nếu mẹ ngủ ít hơn 5 tiếng mỗi ngày thì sẽ có khả năng tăng cân lên tới 32%. Dù thời gian có eo hẹp tới đâu, bạn cũng hãy cố gắng ngủ đủ giấc nhé.

  1. Không ăn sáng

Khi chưa có con xuất hiện, mỗi buổi sáng, công việc chính là làm đẹp và ăn sáng trước khi tới cơ quan làm việc. Còn nay, bao nhiêu việc đều cần mẹ làm cho con. Bởi thế, việc ăn sáng nhiều khi cũng trở thành “xa xỉ” với nhiều chị em. Tuy nhiên, chính thói quen này lại làm tăng cân và gây khó khăn cho quá trình giảm cân sau sinh. Bởi vì khi nhịn ăn, cơ thể sẽ bị thiếu năng lượng làm bạn bị đói và mệt mỏi. Theo xu hướng chung, bạn sẽ nạp nhiều năng lượng hơn vào các bữa sau. Thế nhưng, hoạt động của buổi chiều và buổi tối lại không nhiều khiến thức ăn không tiêu hóa hết. Do đó, lượng mỡ tích tụ ngày càng nhiều.

  1. Chẳng thể giảm cân sau sinh nếu liên tục bị stress

Việc làm mẹ sẽ khiến nhiều chị em gặp stress. Không ít trường hợp bị trầm cảm sau sinh.

Các nhà khoa học đã tiến hành nghiên cứu về mối quan hệ giữa béo phì và stress thì cho kết quả như sau: Những người thường xuyên bị căng thẳng, lo âu có thể tăng cân gấp 2 lần so với những người không stress mà có cùng chế độ ăn như nhau. Điều này là do khi stress, cơ thể sẽ hình thành peptit, hợp chất này sẽ tạp thành khối mỡ, đặc biệt ở vùng bụng.

Ngoài ra, theo các chuyên gia tâm lý ở Bệnh viện Mayor ở Hoa Kỳ, stress có thể dẫn tới việc ăn nhiều hơn để cân bằng tâm lý. Chính thói quen nguy hiểm này khiến các chị em gặp vất vả trong quá trình giảm cân sau sinh.

Giải pháp:

  • Nếu bạn gặp khó khăn trong việc chăm sóc con, hãy chia sẻ với những người quanh bạn và tham khảo ý kiến từ họ.
  • Đừng nên chỉ ở nhà. Hãy giành thời gian đi ra ngoài để gặp gỡ mọi người. Như thế, tinh thần của bạn sẽ tốt hơn.

Giảm cân sau sinh không hề đơn giản và dễ thực hiện. Do đó, chị em cần kiên trì và luôn luôn quyết tâm cao độ. Có như vậy, mới không bị “mất điểm” sau sinh.

 


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