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产后肚
2013-05-28 12:25:02 分类：默认分类
为什么我看起来还像怀孕似的
生完宝宝后看到你肚子的样子你也许会很惊讶。你的宝宝已经出来了，但是肚脐周围那个又大又圆像蔫瘪蘑菇一样的肚子使你看起来还像怀孕6个月的。很多新妈妈会有一条直到她们下腹部的产妇黑线，还有一圈实际上是孕期皮肤拉伸产生的小疤痕的妊娠纹。剖腹产的人还要烦手术留下的疤痕。
产后你的身体尤其是肚子要慢慢恢复。把你的肚子想象成一个气球，随着胎儿的长大而逐渐膨起。宝宝的出生并不是突然的将气球放气而只是开了个小口慢慢放气。但是不用担心——这个“气球”很结实。
从你宝宝出生那一刻起，激素的改变促使你的上腹收缩至接近你孕前的状态。你的子宫大概要4个星期才收缩到它正常的尺寸。你身体里在孕期胀大的所有细胞将以尿液、阴道分泌物和汗液的形式排出液体。为了供给胎儿营养你所增加的多余脂肪也开始消耗（特别是在你母乳喂养和锻炼的情况下）。但是至少要几个星期才能看到显著的效果。
然而妊娠纹和产妇黑线将持续更长的时间。好消息是妊娠纹通常会在产后6-12月变得不再明显。妊娠纹上的色素沉着逐渐消失并通常变得比周围的皮肤亮（颜色取决于你的肤色），但是纹理仍然在那。产妇黑线会在一年左右逐渐消失，但也许也不能完全退掉。
从你宝宝出生那一刻起，激素的改变促使你的上腹收缩至接近你孕前的状态。你的子宫大概要4个星期才收缩到它正常的尺寸。你身体里在孕期胀大的所有细胞将以尿液、阴道分泌物和汗液的形式排出液体。为了供给胎儿营养你所增加的多余脂肪也开始消耗（特别是在你母乳喂养和锻炼的情况下）。但是至少要几个星期才能看到显著的效果。
然而妊娠纹和产妇黑线将持续更长的时间。好消息是妊娠纹通常会在产后6-12月变得不再明显。妊娠纹上的色素沉着逐渐消失并通常变得比周围的皮肤亮（颜色取决于你的肤色），但是纹理仍然在那。产妇黑线会在一年左右逐渐消失，但也许也不能完全退掉。
我的肚子多长时间能恢复正常呢？
我们都听过关于那些刚生完宝宝肚子马上就变得又紧又平的新妈妈。尽管那是有可能的，但是真的很少见。对于大多数女人来说要花几个月时间才能消灭“育儿袋”——有些甚至永远消不掉。
耐心是关键。你的肚子通过9个月才长到可以容纳一个足月的婴儿，所以它花同样或更长时间恢复也是可以理解的。
如果你不是母乳喂养，为了减掉你怀孕时增加的体重你得注意你的饭量。你现在比你怀孕时需要的能量要少。
为了让我的肚子好看些我要怎么做呢？
母乳喂养是很有效的，尤其是在分娩后前几个月。母乳喂养的人需要燃烧多余的能量产奶，所以通常比非母乳喂养的产妇瘦的更快。
母乳喂养同时可以诱发收缩效应用以帮助子宫收缩，对整个身体来说也是锻炼。但是很多母乳妈妈说她们很难减掉最后的5-10磅。有些专家的理论是身体要用这些多余的脂肪作为产奶的应急备用库。
运动也很有效。不管是沿街漫步还是产后瑜伽，体育活动可以紧致肚子上的肌肉并燃烧卡路里。一个针对腹部的有氧锻炼和运动的严苛健身方案可以创造奇迹（但在开始训练日程前要确定你的身体已经准备好了）。
有些产后肚需要更多的努力才能恢复，低卡路里的食物可以帮助你减重，但先试试自然减重和运动吧。产后至少六个星期后开始消减能量供应。（最好是几个月后，尤其是母乳的情况下）。生完宝宝后太快节食会减少产奶量并使你感觉更累。
还有不要严格控制饮食——女人每天至少需要1,200卡路里来保持健康，并且大部分女人需要的更多——介于每天1,800到2,000之间——来保持能量供应和好心情。不管是靠减少食物摄入还是增加运动量每天要减掉500卡路里，每周才能减掉1磅体重。
如果你是母乳喂养，每周减超过几磅重会有毒素释放到血液——这些有毒素通常是储存在你的体脂里的，增加你乳汁里这些污染物的总量。所以如果你在分娩六个星期后每周瘦2磅以上，你就该摄入更多的能量了。
母乳喂养是很有效的，尤其是在分娩后前几个月。母乳喂养的人需要燃烧多余的能量产奶，所以通常比非母乳喂养的产妇瘦的更快。
母乳喂养同时可以诱发收缩效应用以帮助子宫收缩，对整个身体来说也是锻炼。但是很多母乳妈妈说她们很难减掉最后的5-10磅。有些专家的理论是身体要用这些多余的脂肪作为产奶的应急备用库。
运动也很有效。不管是沿街漫步还是产后瑜伽，体育活动可以紧致肚子上的肌肉并燃烧卡路里。一个针对腹部的有氧锻炼和运动的严苛健身方案可以创造奇迹（但在开始训练日程前要确定你的身体已经准备好了）。
有些产后肚需要更多的努力才能恢复，低卡路里的食物可以帮助你减重，但先试试自然减重和运动吧。产后至少六个星期后开始消减能量供应。（最好是几个月后，尤其是母乳的情况下）。生完宝宝后太快节食会减少产奶量并使你感觉更累。
还有不要严格控制饮食——女人每天至少需要1,200卡路里来保持健康，并且大部分女人需要的更多——介于每天1,800到2,000之间——来保持能量供应和好心情。不管是靠减少食物摄入还是增加运动量每天要减掉500卡路里，每周才能减掉1磅体重。
如果你是母乳喂养，每周减超过几磅重会有毒素释放到血液——这些有毒素通常是储存在你的体脂里的，增加你乳汁里这些污染物的总量。所以如果你在分娩六个星期后每周瘦2磅以上，你就该摄入更多的能量了。
原文：
Your post-baby belly: Why it's changed and how to tone it
by Catherine Ann Rauch
Why do I still look pregnant?
You may be very surprised by the way your tummy looks after birth. Your baby is out, but there it is, right around the navel: a big, round, squishy puffball that makes you look like you're still six months pregnant.
Many women also have a dark line down their abdomen called a linea nigra and a web of stretch marks, which are actually little scars caused by the extensive stretching of skin. Those who had a c-section have surgical scars to contend with as well.
It takes time for your body — and especially your belly — to fully recover from pregnancy. Imagine your abdomen as a balloon, slowly inflating as your baby grows. Childbirth doesn't pop the balloon, it just starts a slow leak. But don't worry — it's a steady one.
From the moment your baby is born, hormonal changes cause your midsection to deflate, shrinking it back to something closer to its pre-pregnancy state. It takes about four weeks for your uterus to contract to its normal size.All the cells in your body that swelled during pregnancy will begin releasing their fluids in the form of urine, vaginal secretions, and sweat. And the extra fat you put on to nourish the baby will start burning off (especially if you're nursing and exercising). But it takes at least a few weeks to see noticeable results.
Stretch marks and the linea nigra, however, endure longer. The good news is that stretch marks usually become considerably less noticeable six to 12 months following childbirth. Their pigmentation fades and they typically become lighter than the surrounding skin (the color will vary depending on your skin color), but their texture will remain the same. The dark color of the linea nigra will gradually fade over a year, but that too may not completely disappear.
How long will it take for my belly to shrink back to normal?
We've all heard stories of new moms whose tummies are tight and flat immediately after giving birth. Although this does happen, it's rare. For most women it takes months to get rid of the "pregnancy pouch" — and sometimes it never goes away.
Patience is key. It took nine months for your abdomen to stretch to accommodate a full-term baby, so it makes sense that it would take that long or longer to tighten back up.
The speed and degree of this transition depends largely on your normal, how much weight you gained during pregnancy, how active you are, and your genes. Women who gained less than 30 pounds and exercised regularly during pregnancy, who breastfeed, and who have had only one child are more likely to slim down quickly.
If you're not breastfeeding, you'll need to watch how much you're eating in order to lose pregnancy weight. You need fewer calories now that you're not pregnant.
What can I do to make my belly look better?
Breastfeeding helps, especially in the early months after childbirth. Women who breastfeed burn extra calories to make milk, so they usually lose pregnancy weight more quickly than their non-nursing counterparts.
Nursing also triggers contractions that help shrink the uterus, making it a workout for the whole body. But many breastfeeding moms say they have trouble losing the last 5 to 10 pounds. Some experts theorize that the body retains these extra fat stores to aid in milk production.
Exercise also helps. Whether it's a stroll around the block or a postpartum yoga class, physical activity tones stomach muscles and burns calories. A rigorous exercise regimen that includes an aerobic workout and movements that focus on the abdomen can work wonders. (But before starting an exercise routine, make sure your body is ready.)
Some baby bulges require more effort. A low-calorie diet can help you lose weight, but give nature and exercise time to work first. Wait at least six weeks (preferably several months, especially if you're nursing) before cutting back on calories. Dieting too soon after giving birth may reduce your milk supply and can make you feel more fatigued.
And don't go on a strict diet — women need a minimum of 1,200 calories a day to stay healthy, and most women need much more than that — between 1,800 and 2,200 calories a day — to keep up their energy and mood. To lose about a pound a week, cut out 500 calories a day by either decreasing your food intake or increasing your activity level.
If you're breastfeeding, losing more than a couple pounds a week can release toxins — normally stored in your body fat — into the bloodstream, increasing the amount of these contaminants that wind up in your milk. So if you're losing more than 2 pounds a week after the first six weeks, you need to take in more calories.