Fitness / / March 30, 2016
Pregnancy and childbirth - it's not just happiness, the thrill and euphoria, but also an ordeal for all systems and organs of the female and, of course, for her figure.Unfortunately, most of all, looking at himself in the mirror after birth, the young mother feels increasingly sorrow than joy.In this list of claims to their own figures that placing women at all about the same.
Weight gain after birth
Most often young mothers frustrating weight gain, which does not disappear immediately after birth.There are lucky that immediately after discharge from the hospital come to doberemennomu weight, but this is not always the case.There is nothing strange, because the weight that a woman's body gained for 9 months can not get overnight.In addition to the necessary "prichindalov" as the weight of the baby, uterus, placenta, increasing the amount of blood, nature has provided more and some fat "in reserve", which is needed in case of famine woman could some time to feed the baby breast milk to "own reserves".
weight Return time
therefore rely on the fact that immediately after the birth weight returns to normal, it is not necessary.In fact, to bring it to a fully "doberemennomu" state, without causing it damage their health, women need about the same 9 months, which were needed to ensure that this weight gain.And if a woman during pregnancy is not eating "for two", following the balanced diet, moving enough to return the figure can and ranshe.Kak?It's very simple.
path to harmony
- in any case can not overeat.Somehow, it is believed that the profusion of maternal nutrition affects the quality of her milk.In fact, the process of lactation hormone prolactin controls, the development of which has nothing to do with nutrition.Therefore, you have every right to change your diet and make it balanced.
- whatever you were busy with their baby, eat at least 5 times a day.At the same time never skip breakfast and in the evening, try to do light meal.Dinner should end no later than 3 hours before bedtime.It is not necessary to follow the categorical rule "No crumbs after six o'clock in the evening."If you are used to going to bed at 12, in the evening you'll be brutally hungry.And in such a situation it is very easy to lose control of himself.
- any diets and fasts.All of these extreme weight loss methods will inevitably be reflected on your health and well-being of the child.
caloric intake should be limited to within 1500-2000 kcal.Short and fragile better to stick to the lower boundary of this rule.A handsome, close-by nature ladies is recommended to eat about 2,000 calories a day.Although it's quite concerning.The main thing is to expend more energy than you consume.It is justified for the first time to conduct special food diary.It write down everything that comes to you in the mouth, to the last crumb.Believe me, the process will take you no more than 10 minutes a day, and will be of enormous benefit.You will learn to understand how much you eat, and become more reasonable approach to the formation of the diet.
Pay attention to food choices.Remember, strictly forbidden food does not exist, there is a time limit: Fats should make up no more than a quarter of the total caloric intake.If you stick to the norm of 1500 calories, you can receive a daily basis no more than 40 grams of pure fat.For reference: in a liter of one percent of yogurt, as well as in a tablespoon of vegetable oil, contains 10 grams of lipids.A bar of milk chocolate "give" you as much as 70 grams of pure fat.Do not forget about protein.Its 1.5 grams of protein per kilogram of body weight you need to eat necessarily, especially when complexed with a regulated power you include exercise.
not refuse cereals: porridge on the water or skim milk, whole grain brown rice.But sweet is better excluded from the diet.Imposed a ban on nuts and seeds.Without realizing it, along with a couple of handfuls of nuts you get almost half the daily calories and fats markedly exceed the limit.Instead, choose water or juice and fresh fruit.In a liter of orange juice contains as much as 900 calories, while a kilogram of fresh oranges - just 400. Carbonated soft drinks like Coke better to exclude - apart from sugar and caffeine they contain a lot of completely unnecessary young mother colors, flavors and preservatives.
Exercise after childbirth
Successful weight loss is impossible without exercise.It's just vital after childbirth.And to start you need to actively move in two weeks after giving birth.You do not need to allocate special time, just use the clock walks with the baby.Most importantly - do not be tempted to stand all the allotted time for the festivities in the company of other mothers, discussing the problem of caring for infants.Your task - to quickly walk at least an hour.Tread with maximum speed, without going into a run and avoiding the appearance of shortness of breath.Such a quick walk will help burn a lot of calories and just have to taste baby.About a month after childbirth, you can begin more serious training.If you have the opportunity to briefly leave the baby, go to the sports club to yoga, dancing, balance, power complexes.Enter the training routine gradually - not worth it at the outset shoulder the excessive load.
recovery figure after childbirth
An alternative may be a home occupation.Choose the right set of movements on their own or use ready-made, tested options set out in the pages of our magazine missfit Internet.ru, which will guide the process of postpartum weight loss in the on- line (now our "model" is the eighth month in September, ready to become a mother for the second time).Together with you, we will follow a food diary of our model, training mode and by weight loss process, with a weekly report on the results.Well, those who have been fighting for postpartum recovery figures of our recommendations.
optimal weight loss
begin to occupy one or two times a week, gradually increasing the amount of training to three.Daily walks with, of course, not canceled.If you honestly follow all the principles of a balanced diet and give yourself adequate physical activity, you are bound to lose weight.This process should not be very fast - lose optimally 250 - 500 grams per week.But when the scales a few weeks is rooted to the spot, in spite of compliance with all conditions, it is better to address to the endocrinologist and to check the status of the thyroid gland, as well as the overall hormonal status of the organism.