How to lose weight after giving birth - useful advice for young mothers
Motherhood / / December 13, 2017
woman is recovering after giving birth?
The problem of excess weight after the birth of the baby faced by most women.Even those who before pregnancy did not complain about the tendency to be overweight and slow metabolism, after giving birth to notice that the same system of power and the amount of food, not only can not bring back the old weight, but gaining it.
How to lose weight after giving birth?This is the main question of interest to young mothers.To give an answer, you need to under
Increasingly cause weight gain becomes a complete immersion in the care of the child.During the period of lactation, and after him, the weight of a healthy woman should not be increased.On the contrary, the end of the first year after the birth mother should recover and return to pre-natal weight.After all, 90% gave birth, that did not come to your former weight in just over a year, and do not return to it.
How to lose weight after giving birth?Where to begin?
patience!Postpartum weight loss should not be rapid.Pregnancy - a huge stress to the body that is associated with changes in hormonal levels, vitamin deficiency, decrease in physical activity.It is important to know what a normal weight loss after childbirth is naturally a gradual decrease in body weight of about 200-400 grams per week.If natural weight loss is faster, it is possible depletion of the body from stress, poor eating habits and hormonal imbalance.Hormonal fully restored only two years after birth.
Weight loss is best to start with a gradual increase in the number of toning exercises, walks, normalize sleep, add a massage and water treatments.Only then can you begin to gradually limit the power.It is necessary to carefully listen to your body.If there are side effects such as weakness, irritability, headache, vertigo, chilliness, then restrictions are too stringent.In this case it is necessary to expand the diet immediately.
To lose weight after childbirth - breastfeeding!
for prosperity and good baby mother's health during breastfeeding, doctors strongly advised to refrain from hard weight loss method - starvation, strict and quick diets, pills, liposuction and other.During breastfeeding you need to follow a diet that contributes to setting the correct operation of the stomach toddler.
This light soup broth, boiled fish, meat, eggs, cereals, dairy products - this is a healthy diet nursing mothers.The main advice - do not need to eat "for two".The child will receive all the necessary nutrients from the same fat reserves, which were formed at the mom during pregnancy.Long breastfeeding contributes to the disappearance of excess weight.
more you walk
Many mothers are too lazy to walk on foot and are limited by so-called walking on the balcony.Walking with a stroller - not only the benefits for the baby, but also an extra opportunity to go figure.With the baby for a walk is recommended twice a day for 2-3 hours.An hour of intense walking is equivalent to three hours of training on the simulator.To walk is better to use comfortable shoes.Vypryamte back - and forward, quick step!
One of the main causes of obesity is lack of exercise.Even with the reduction of fat intake lack of movement leads to weight gain.Fat consumed during muscle activity.Of course, a small child does not have a long sitting in one place.Catching the baby try to give the load to different muscles.
perform a variety of work, move around the house and outdoors, and remember that the load is necessary for all muscle groups.In addition, an excellent gym is wearing a kangaroo.This exercise is good for posture, it helps to strengthen the abdominal muscles and back.Increased weight baby will gradually increase the load, and changing the position of the kangaroo (on the back or on the stomach), it is possible to give the load on different muscle groups.
Lose weight after giving birth helps proper nutrition
for weight loss after childbirth optimally eat low-fat foods and limit the amount of sugars.Practice split meals - frequent meals and smaller portions.This order food promotes weight loss, reduces the caloric intake by 15-20%, without lowering the saturation properties and quality of products.Nursing mothers should be sure to include some foods in your diet.
Cereal.These foods are rich in fiber, helps to reduce waist and abdomen.First of all, it's oatmeal, buckwheat, corn.They give a boost of energy and does not cause bloating, which can cause flatulence in infants.For greater effect, weight loss and better saturable recommended to add a little cereal bran.This is a great breakfast, which will delay the feeling of hunger, and with regular use to cleanse the body of toxins and cholesterol.
Yogurt and cottage cheese.It is recommended to use these products with reduced fat content.They are rich in calcium and contain no calories.Calcium induces the body to quickly get rid of the fat reserves.In addition, it is necessary to maintain muscle mass to perform a double load - weight loss and breast-feeding.Dairy products contain probiotics, normalize digestion.Dairy products have recently given birth mums recommended to consume at least three times a day.
Fish.Seafood and fish, especially fatty varieties, saturate the body with omega-3 fatty acids, which have a positive effect on the heart and on the brain development of the baby and breastfeeding.The fish is recommended to drink at least twice a week.
Lean meat.Beef contains a lot of zinc and iron - is the most important minerals for the production of breast milk, and maintain energy.By drinking bird is better to choose dark meat instead of white.It has more calories, but at the same time more zinc and iron.Meat should eat at least three times a week, and preferably more often.
Eggs.For faster weight loss is recommended to eat one egg a day, better for lunch or breakfast.Eggs contain a special type of protein that provides satiety for a long time.This allows you to avoid unnecessary snacking.In addition, eggs contain a special nutrient - choline, very useful for the child.
Spinach.With its very low calorie product that is extremely useful.It contains two essential substances for nursing mothers - magnesium and folic acid.They contribute to the development of blood cells, strengthen muscle and bone mass, the production of collagen.Eat spinach recommended as often as possible.
as vitamins and minerals help to lose weight after giving birth?
addition to the above tips on how to lose weight after giving birth, it is recommended to include in the diet of vitamin-mineral complex.Moreover, you should pay attention to its composition.Such complex must contain elements such as iodine and iron.Slimming these multivitamins can be used in a double prophylactic dosage.
addition, restrict caloric intake and normalize appetite is possible by means of special cocktails for weight loss.Take them recommended for the night, and before meals.You can sometimes use smoothies as a snack.Their use reduces appetite while keeping the right amount of nutrients in the body, which is very important for young mothers.Find these cocktails are at a pharmacy.Besides all this, the food should be consumed slowly and with the appearance of satiety rest of the portions can finish it later.