How to lose weight after giving birth
Diet Weight Loss / / April 07, 2016
How to lose weight after giving birth
your long-awaited baby was born, and you began to think about the restoration of the figures.According to physiological norms during pregnancy, a woman adds about 11 kg.From them, it naturally gets rid of during childbirth and the postpartum period.But unfortunately.Very often, the future mom exceed this figure, picking up to 20 kg and sometimes even more extra kilos.Get rid of them is subsequently not so easy ...
Where are the extra weight?
There are several reasons for the acquisition of excess weight during pregnancy:
Firstly, unjustly considered that the expectant mother should eat as much as possible - "for two".Many women during pregnancy to monitor the cease-balanced diet and allow yourself to relax, justifying it with the needs of the future baby.
Secondly, the woman "in the state" is often much less move, that is obtained from food energy is consumed.In addition, pregnancy - it's always stress, alteration of all body systems.Included is a special mechanism to protect the future of the baby, is actively developing body fat on the abdomen, waist and hips.
Third, the purchase of excess weight may depend on heredity.Genes are largely responsible for the type of your figure.If one of your parents tends to be overweight, and it increases the likelihood that you'll be overweight.And it increases even more if the excess weight is both of your parents.But, although heredity and affects your tendency to gain weight and thinness, you inherit from your parents are not the exact weight, but only a possible range.Then it all depends on your diet and physical activity.Unfortunately, we only inherit the tendency to gain weight, but also the temporal trends to weight gain.And if your parent is under 30 years was quite slender, and by the age of 50 gained extra weight, remember this and take appropriate corrective action in advance.The tendency to be overweight and fat distribution layers during pregnancy and right after it nearly always is determined genetically.
Finally, weight gain during pregnancy can cause fluid retention in the body, as well as some obstetric problems, such as preeclampsia - a condition in which, among other symptoms and marked fluid retention.
Statistics satisfied, bleak: nearly 20% of young women, 40% of women aged 30 years and almost half of women aged 40 are overweight and related problems.Why do some stay slim, despite everything, while others are struggling with every extra kilogram?It's all about calories.The balance between the burnt and stored as fat calories depends on different factors.If you burn all the calories consumed - your weight remains stable.But if you consume more than you burn, the "extra" calories go straight to your fat stores.Are the above factors, which can determine whether you have a tendency to rapid weight gain.And if there is such a trend, you can adjust it until it is too late.
weight more than 13 kg, recruited during pregnancy, and the preservation of excess weight within 6 months after delivery are factors of long-term obesity, as the former does not discharge the weight usually recruited another eight kilograms in ten years.All this develops into endocrine disruption, which is difficult to handle on their own.
The dangers of obesity?
addition to the acquisition of problems such as back pain as a result of the increased load on the spine, strengthening of varicose veins and cellulite, obesity, dangerous occurrence and the addition of more serious diseases, such as hypertension (its leading symptom is high blood pressure, which leads tochanges in the work of many organs and body systems).It may also be diabetes and improve cholesterol levels.These phenomena are called collectively "metabolic syndrome".This syndrome leads to a higher risk of developing cardiovascular disease.In ohm including myocardial infarction and stroke.
According to the recommendations of the World Health Organization, the diagnosis of "metabolic syndrome" is placed when the patient has at least three of the following symptoms:
- obesity (waist circumference in women 88 cm, men - 102);
- high blood pressure (over 130/85 mmHg);
- high blood sugar on an empty stomach (more than 5.6 mmol / L);
- elevated blood triglyceride levels (over 1.7 mmol / l);
- lowering high density lipoprotein (less than 1 mmol / l - in men and less than 1.3 mmol / l - in women).
Treatment of obesity after delivery
obesity problem is particularly acute for young mothers immediately after birth.it is not recommended to try During breastfeeding no radical methods (strict diet, drugs for weight loss, surgery).The main thing is useless, as is usually discarded so the weight quickly returns.The skin becomes flabby and sagging.It is possible to "earn" endocrine disruption, which then have to be treated for a long time.
Take pills, laxatives, teas, which are removed from the body only liquid, also during breastfeeding is not recommended asthey are not good for health.Therefore, we focus on the "slow" method of weight loss.When using it, you should lose from about 250 - 400 g per week.This is very similar chart of weight gain during pregnancy, only in reverse.Of course, it will not be easy, because they themselves childbirth and pregnancy is associated with changes in hormonal levels, which is fully stabilized only after 2 years after delivery.
Next are two natural principles: eat less and move more.Let's start with an adequate motor load.What kind of exercise should be a nursing mother?Of course, exhausting gymnastic exercises are contraindicated, especially before the actual feeding.But "exercise with a mop and vacuum cleaner" will be very useful.
also suit walking with a stroller in an intense pace that promote lactation (fresh air stimulates the production of milk), and a small charge on the tightening of muscles.Choose the right set of movements on their own from books and magazines or buy special video cassette with exercises for young mothers.Start watching and 2-3 times a week.If you find it hard to carve out an hour for a full workout, break it into 15-minute segments and perform throughout the day.You can engage in 15 minutes of daily morning exercises.
About a month after childbirth, you can begin more serious training, such as general, not strength training equipment such as exercise bike, elliptical trainer or treadmill.If you have the opportunity to briefly leave the baby, go to the sports club to yoga, dances.As the training is very suitable swimming, which will relieve your back.Enter the training routine gradually - not worth it at the outset shoulder the excessive load.To the results were noticeable and caused the desire to continue a class, you can remove its basic dimensions and maintain their control, once a month.
now turn to the subject of food.First, where to start - is to follow the diet.Food quality actually has no effect on the amount of milk.The common belief that a breastfeeding mother should eat a lot of fatty foods to increase the fat content of milk and constantly drink tea with milk or cream, - no more than unfounded prejudices.Better to just before each feeding to drink in sufficient quantities.The amount of fluid intake should be at least 2 liters per day.
nursing mother is recommended to split meals small meals 5-6 times a day.The last meal should be 4 hours before bedtime.Instead of dinner you can drink kefir, fermented baked milk, yogurt or fat content of 2.5% 1.But breakfast can not be excluded.
Try not to try dishes during cooking.Exclude from the diet of fried and fatty.Dishes prepare mainly boiled, bake them in the oven or, better yet, cook for a couple.Now a lot of Steamer models do not have to keep track of them, and the food does not stick to them.It is advisable to ½ of the daily diet were fruits and vegetables.Fresh.Boiled and steamed vegetables without fat, try to include at each meal.Now on sale a lot of frozen mixtures - it is quick, tasty and healthy.All vitamins in blends subjected to quick-frozen, stored in large quantities.The vegetables, frozen at home.Only breastfeeding need to monitor the content of the mixture and to exclude legumes cause flatulence.From fruit should be excluded bananas and grapes because of their calorie content.
benefits of dairy products is invaluable both for weight loss and for proper lactation.From dairy products eliminate the sour cream, as the most high-calorie product, and from the cheese, which also contains a lot of calories, do not give up, because it is an important source of calcium, necessary nursing mother.To reduce weight eat only low-fat products: kefir, yogurt and milk is not more than 1% fat cottage cheese - no more than 5%, cheese - a maximum of 30%.Suit of its varieties such as Adygea, Cecilia, camembert.Now there selling cheese with reduced fat content, such as about 17%.
Meat and meat products and nursing mother can eat only once a day - for breakfast or lunch.Meat also provides the necessary proteins.There should be no sausages, wieners and other sausage products due to high fat content.
not refuse cereals - porridge on the water or skim milk.Their use reduces the risk of allergies in a child who is breastfed.Among the useful low-calorie foods - whole wheat bread, brown rice.
Instead of "bite" you can drink a cup of green tea without sugar, or just water.Carbonated soft drinks such as cola, it is better to exclude: in addition to sugar and caffeine they contain a lot of completely unnecessary young mother colors, flavors and preservatives.
necessary to completely give up salty, fried, smoked, spicy, canned food, chocolate and alcohol.Apply a "ban" on the nuts and seeds: with a couple of handfuls of nuts you unconsciously get almost half the daily calories and fats markedly exceed the limit.
Limit should also baking and pastry: they can have a little (for example, a muffin every 2-3 days in the first half of the day).
caloric intake should be limited to 1500-2000 kcal per day.If you are low and fragile, stick to the lower boundary of this rule.A handsome, close-by nature women are advised to eat about 2,000 calories a day.However, should not eat less than 1200 calories.In humans, this consuming less calories slows metabolic rate of more than 45%.Fats should make up no more than a quarter of the total caloric intake.Adhering to the standards of 1500 calories, you can receive a daily basis no more than 40 grams of pure fat.For reference, in 1 liter of 1% yogurt as a tablespoon of vegetable oil, contains 10 g of lipids (fats).A bar of milk chocolate "give" you as much as 70 grams of pure fat.
As already mentioned, the optimal weight loss - 250-500 g per week.When reducing calories and increasing physical activity weight is not reduced, it is necessary to address to the endocrinologist and to hand over analyzes on hormones.Fast weight loss also requires treatment to an endocrinologist.
I really wanted to touch on the topic and the opposite.Now, when the screen show us women and girls incredible thinness, it is important not to lose yourself and do not rush, with youthful enthusiasm to throw off the weight.It is impossible to lose weight by more than 2 kg per month.The main thing - grow thin naturally, in any case, without stopping breastfeeding, on which depends the health of your child.And do not despair if you do not immediately turn to throw the weight.The main thing - perseverance and self-belief.