Children are wonderful. But pregnancy brings the female body into a deplorable state. How to lose weight after childbirth? Read our super guide - and good luck!
WHERE DOES WHAT COME FROM?
Excess weight during pregnancy can appear for several reasons:
- fluid retention in the body ("gestosis")
- Heredity. Variants of the distribution of body fat during pregnancy and immediately after childbirth are determined exclusively genetically.
- During pregnancy, future mothers move less - for fear of harming the fetus.
- Pregnancy is stressful for the body. He seeks to protect the baby from mechanical influences, creating a fat layer on the abdomen, waist, and hips of the wearing woman to protect him.
- The prejudice that during pregnancy you can eat "for two" leads to an imbalance in the diet and weight gain.
If you gained more than 13 kilograms during pregnancy or failed to lose weight within 6 months after giving birth, you are at risk of becoming obese. After 10 years, weight can grow, and this is already fraught with endocrine disorders of the body.
ANATOMY
Oksana Samoilova (instagram @samoylovaoxana). Photo 1 month before birth - and 1.5 months after.
Naturally, during pregnancy, the uterus enlarges greatly. By the end of the third trimester, the bottom of the uterus is at a distance of 38-40 cm from the upper edge of the pubic symphysis. This is the main volume of the enlarged abdomen. Immediately after childbirth, the uterus shrinks, but not completely. After childbirth, the bottom of the uterus is at a distance of 18-20 cm from the upper edge of the pubic symphysis and the entire organ weighs about 1000 g. Approximately the same volume of the uterus occurs at the 16th week of pregnancy, when the stomach is already noticeable. So the belly will be noticeable even after childbirth, and there is no need to be ashamed of it. In the week following the birth, the uterus already weighs 500 g, by the end of the second week - about 350 g, by the end of the third - 250 g. Only 5-6 weeks after the birth, the uterus acquires its normal state and weighs about 50 g.
To somehow accelerate the reduction of the uterus, the best remedy- Breastfeed your baby on demand. During feeding, the hormone oxytocin is produced, which accelerates the reduction of the uterus. Apply ice to your stomach for 7-10 minutes, often lie on your stomach. In the maternity hospital, electrophoresis is prescribed for rapid contraction of the uterus, which is also very effective.
In the anterior abdominal wall the rectus abdominis muscles are located. There are two of them, they are connected by a vertical line, which is called the white line of the abdomen. They begin at the sternum and lower ribs and end near the pubic bone. The muscle bundles of the rectus abdominis muscles are interrupted by 3-4 tendon bridges. This is exactly what the famous "packed" abs of athletic people with low body fat are.
During pregnancy, the rectus abdominis muscles stretch, a process called diastasis. Here's how to determine if there is diastasis: lie on your back and raise your legs 5-10 cm. If a palpable roller forms over the rectus muscles, then there is diastasis. Usually there is diastasis during pregnancy and persists for 2 months after childbirth, gradually decreasing. If after 2 months the diastasis has not passed, they will help physical exercise(until this moment, you should not do exercises, pump the press, carry weights heavier than the weight of the child, as intra-abdominal pressure rises, which only contributes to diastasis. Until this moment, you should do breathing exercises for the abdomen). The distance between the muscles should not exceed 4-5 cm.
At caesarean section all layers of the anterior abdominal wall and the wall of the uterus are affected. The connective tissue is dissected along middle line belly. After removal of the fetus and placenta, the dissected tissues are restored. But after a cesarean, the contraction of the muscles of the uterus naturally proceeds more slowly than after a natural birth. Wear a postpartum bandage, limit physical activity for up to 3 months after surgery. You can start the exercises only after an ultrasound scan, which will show that the suture on the uterus is overgrown.
It is best to start wearing a special prenatal bandage even before the operation. The bandage in the form of panties can be worn 1-2 weeks after childbirth, as the sanitary pad in the perineum can prevent the free outflow of postpartum secretions. Postpartum bandages not only help to restore the figure, but also reduce the risk of back pain, which often bothers new mothers.
But if the distance between the rectus abdominis muscles is too large, only plastic surgery can help. Remember that you can do it only after the end of the period breastfeeding and only if you no longer plan to give birth.
In the body of a pregnant woman, hormonal changes occur, due to which the subcutaneous fat layer increases. In the abdomen, chest, thighs, subcutaneous fat becomes larger. A balanced diet and movement will help to cope with subcutaneous fat after childbirth. And that should be exactly healthy eating and by no means a diet. Fitness classes can be resumed 2 months after childbirth (natural).
During gestation, the skin of the abdomen also stretches. If it was possible to prevent stretch marks, then the skin will return to its original state by the time of discharge from the hospital. The skin consists of two layers: the upper (epidermis) and the lower (dermis). The dermis contains collagen and elastin fibers, and stretch marks are the places where these fibers break.
Stretch marks are best prevented. After 16 weeks of gestation, it is better to rub a special anti-stretch mark cream into the skin and massage with hands or shower. Creams contain vitamins A and E, which strengthen the fibers, and massage improves penetration. It is difficult to get rid of stretch marks once they appear. During pregnancy, the striae are red-purple in color, after childbirth - whitish. The skin in these places is flabby and sagging. It is necessary to do a circular massage, use the "contractubex" tool and do peelings. Laser resurfacing and tummy tuck will help.
Over the years, the elasticity of the skin and muscles decreases, subcutaneous fat increases faster, and goes harder. With repeated pregnancies, be sure to follow all preventive recommendations in order to quickly return to shape after childbirth.
CHILDREN'S DAY REGIMEN
Children seriously change the routine of life of newly-minted mothers. Usually their day looks like this: while the child is awake, the mother is busy exclusively with him. When he falls asleep, she rushes to the refrigerator to eat for the future, and then to the bed to snatch at least a little sleep.
No matter how hard it is, the diet must be brought back to normal. Due to an unbalanced regime, your body stores itself body fat- he is under constant stress and does not know when he will be able to get food next. And the fatigue that you feel is largely determined by just the wrong diet.
What to do? Try to eat small meals with your baby 4-6 times a day. Even with the most restless child, 5-10 minutes for a meal can always be allocated. And one more law of a young mother: do not finish eating after the child, even if the porridge is very tasty and it is incredibly a pity to throw it away!
NUTRITION
A young mother should form her diet from milk, cottage cheese, dairy products, lean meat, poultry, and fish. It is not necessary to drink fat milk and fat sour cream for high-quality breastfeeding, as "knowledgeable" women advise. The fat content of milk is not as important to the child as the vitamins and minerals it contains.
Include foods rich in iron and iodine in your diet. These are eggs, seafood, liver, nuts. Replace regular eggs with quail eggs to accurately cut off the possibility of an allergy in a child. Quail eggs are perfectly digestible. The diet should have a lot of protein - at the rate of 1.5 g per 1 kg of body weight. It is undesirable to increase - the child may develop an allergy. Protein foods are best combined with vegetables and cereals - so that fiber enters the body with protein. And of course, give up refined sweets, semi-finished products, fatty foods, ready-made sauces, fried and smoked.
EXAMPLE MENU FOR 1 WEEK
This helping menu is based on the principles of fractional and separate nutrition, which is shown to nursing and at the same time losing weight mothers. If a child develops gas as a result of such a diet, replace raw vegetables and fruits with heat-treated ones (stewed cabbage instead of fresh, baked apples instead of regular ones). The diet is designed for 1 week, contains a sufficient amount of protein and 25 to 40 g of fiber.
Monday
Breakfast: oatmeal with skim milk and 1 tsp. honey, half an apple, 1 glass of green tea.
Lunch: rye bread sandwich, mozzarella, quail egg and lettuce.
Dinner: vegetable salad, vegetable soup, 150 g turkey fillet, whole grain toast, tea without sugar.
Afternoon snack: a handful of nuts with raisins.
Dinner: vegetable stew of zucchini, potatoes and cauliflower, 150 g fat-free cottage cheese, tea.
Tuesday
Breakfast: buckwheat, half an apple, banana, green tea.
Lunch: natural yogurt with raisins.
Dinner: salad of cucumbers and tomatoes with vegetable oil, soup with cereals, half chicken breast without skin, tea.
Afternoon snack: a glass of vegetable juice, a handful of dried apricots, a handful of nuts.
Dinner: vegetable casserole with low-fat cheese, whole grain toast, tea.
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Wednesday
Breakfast: rice porridge, half an apple, 100 g low-fat cottage cheese with raisins.
Lunch: natural yogurt with fresh berries
Dinner: vegetable salad with vegetable oil and mozzarella, vegetable soup, 2 whole grain toast, half a chicken breast or skinless turkey breast.
Afternoon snack: an apple or half a banana, a glass of water or natural compote.
Dinner: buckwheat porridge, vegetable stew, green tea.
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Thursday
Breakfast: muesli with skim milk and banana, apple or grapefruit, green tea.
Lunch: quail egg, bread, fat-free kefir - 1 cup.
Dinner: borscht, fish and potatoes baked in foil, compote.
Afternoon snack: 200 g of any fruit
Dinner: vegetable salad, 2 loaves, 150 g of cottage cheese, tea.
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Friday
Breakfast: oatmeal with skimmed milk, chopped banana, green tea.
Lunch: fat-free cottage cheese with a handful of raisins.
Dinner: salad with vegetables and mozzarella, durum wheat noodles with broth and croutons.
Afternoon snack: 1 apple, vegetable juice or mineral water.
Dinner: baked fish fillet with lemon and broccoli, mint tea.
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Saturday:
Breakfast: muesli with milk, a handful of nuts and raisins, green tea.
Lunch: bread sandwich, lettuce, mozzarella.
Dinner: soup with vegetables and brown rice, hard-boiled quail egg, tea.
Afternoon snack: pear or banana.
Dinner: stew of carrots, asparagus, bean sprouts, whole grain toast, kefir or herbal tea.
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Sunday:
Breakfast: buckwheat porridge, 1 banana, half a grapefruit, green tea.
Second breakfast: an apple, a handful of raisins.
Lunch: avocado and chicken breast salad, a slice of black bread, vegetable soup, kefir or compote.
Snack: fat-free yogurt with dried berries.
Dinner: vegetable salad, fish baked in foil with lemon and cheese, mint tea with lemon balm.
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If the child does not have allergies, sometimes replace vegetable stew with bean stew. Reduce the amount of salt in a dish by increasing the amount of spices: red pepper, oregano, garlic, marjoram, cardamom, etc. To get a serving of vitamin D, add flax or chia seeds, pine nuts to the salad.
After the introduction of complementary foods, you can arrange for yourself 1 unloading day - for example, on baked apples, kefir and tea. Fasting days you can practice during pregnancy - they will not cause harm to the body, but they will slightly unload the digestive tract.
Women who exercised before and during pregnancy get in shape much faster. Pilates is very suitable for newly-made mothers - it helps to strengthen the muscular frame of the body, the muscles of the press and back. Since Pilates is a slow type of exercise, you can train cardiovascular system and prepare her for more intense cardio later on.
After 2-3 weeks of Pilates, you can add cardio activities such as swimming, cycling, walking, jogging. After another two weeks, you can include weight-bearing exercises in the program.
Pay special attention to the muscles of the back and the press. After pregnancy, the worst fat goes from the sides and waist. Twisting is your friend!
TWINS: HOW TO DO IT
Twisting - best exercises to the abdominal muscles. It is ideal to do crunches under the supervision of a trainer, but if this is not possible, adhere to the following rules:
- pace - slow, without jerks;
- exercises - only basic;
- do not hold your breath, exhalation coincides with the effort;
- exercise before feeding the baby or an hour and a half after.
Be sure to warm up before exercising. To begin with, the number of repetitions in the approach should be no more than 8.
Twisting examples:
1) Starting position - lying on your back, legs bent at the knees, hands behind your head. As you exhale, stretch your elbow to the opposite knee, while inhaling, return to the starting position.
2) Starting position - on the back, legs bent at the knees, on weight, rest your elbows on the floor. As you exhale, straighten your legs, while inhaling, bend, returning to the starting position.
COSMETICS
At the time of breastfeeding, it is worth refusing plastic surgery using a laser or mesotherapy. Anti-cellulite massage will be useful. Do not use products and oils with strong odors - this can spoil the baby's appetite.
TAKE AN EXAMPLE
The famous Arina Varskaya, wife of bodybuilder Andrei Skoromny, just 4 months after giving birth. Combined training and breastfeeding.
More interesting
During pregnancy, women always gain extra pounds. This process is especially active in the first two trimesters - not only the nutrition system changes, but also the hormonal background of the expectant mother. In addition, many of the fair sex allow themselves to overindulge in forbidden sweets, taking advantage of the new position. The situation changes radically within a few months after the birth of a child. And the woman immediately faces the first problems - she needs to monitor the quality of milk, and hence the products in her food basket. Yes, and the body is weakened - not all physical activities are suitable. We figure out how to lose weight after childbirth as quickly as possible and remove the stomach at home.
The main problems in losing weight that women face after childbirth
Having known the long-awaited joy of motherhood, soon after giving birth, a woman returns to normal life and often notices that the reflection in the mirror does not bring her former joy - stretch marks, extra pounds, belly. One in three develop postpartum depression, and Bad mood and aggression against the family and the world are jammed with sweets, which further aggravates the situation. At the same time, you want to lose weight quickly and without any problems.
Losing weight after childbirth will require a systematic approach What you need to be ready for:
- If you are breastfeeding and the scale needle is still, it is quite possible that you still need extra kilos to maintain the quality of milk. In the process of feeding, excess fat in women, as a rule, is broken down.
- During the first two years of a child's life, the hormonal background of the mother also remains changed. It is the imbalance of hormones that can interfere with weight loss.
- Wrong menu with big amount fatty foods and sweets are another anchor for your ship.
- Insufficient physical activity and an incorrectly composed daily routine make the metabolism slow, and all the unspent energy received from food is stored in reserve.
- The reason may also be the refusal of the mother to breastfeed the baby. Feeding allows a woman to spend from 400 to 600 calories, so it makes no sense to refuse it without medical contraindications.
- Loss of motivation and faith - finding herself in new "magnificent" forms, a woman often ceases to love herself, falls into depression and deliberately projects herself to failure.
How to lose weight after childbirth quickly at home for a nursing and non-nursing mother - 5+ rules
The first and most important thing is to prepare for what cannot be returned. former form in a month or two, so be patient, be in a good mood and proceed to diet in combination with moderate physical activity. It is the combination of these factors that will allow you to return a slender and beautiful body.
Opt for fresh vegetables Besides:
- Train yourself to drink two liters of water a day. Water stimulates the metabolic process, helps to remove toxins and waste products from the body.
- Give preference to a large amount of protein foods, control carbohydrates and fats. Choose cereals, vegetables, fruits - these products help to build up muscle mass, which in turn stimulates the process of fat burning
- Eat fractionally 4-5 times a day - in small portions every two hours and in no case skip breakfast, because it is the first meal that awakens the metabolism
- Spend at least 20 minutes a day on reasonable physical activity while avoiding too active species sports
- Watch the calorie content of food - it should not exceed 1500 units
- Do not starve - fashionable diets on popular sites are not your case, because, taking care of your own body, a young mother cannot but take into account the needs of the baby
When compiling a dietary menu, you should proceed from a list of products that will not harm the milk and will not affect its quality. A woman whose baby is bottle-fed will be a little easier in this regard - it is enough for her to cut her diet by 500-700 calories and choose a training system based on the state of her body after childbirth.
Eat porridge Tip: the stress and worries of a young mother invariably affect milk, which is why a positive attitude and the right motivation are so important for gradual weight loss.
Eat fractionally Menu for weight loss after childbirth - how and what to cook
- The diet must contain foods rich in iodine, iron and omega-3 fatty acids.
- Food is best steamed, boiled or baked; temporarily give up fatty and fried foods
- Eat carbohydrates in the morning, proteins - in the afternoon and evening
- Choose unsweetened varieties of fruits and berries; if breastfeeding - give preference to hypoallergenic, mostly local fruits
- Eat more greens and fresh salads
- Choose low-fat dairy products: drink kefir, fermented baked milk, low-fat yoghurts with cereals, yogurt
- Eat small amounts of nuts and dried fruits only as a snack
- Ditch white bread for wholemeal bread
- Remember that the diet must be complete and diverse so that the body receives the necessary amount of vitamins for you and your baby.
- Avoid pasta unless it's durum wheat pasta, canned food, store-bought sauces, alcohol
Try to choose local products to protect your baby from allergies. Consume no more than:
- Sugar - 50 g
- Sour-milk products - 0.5 l
- Vegetables - 0.6 kg
- Fruit - 0.3 kg
- Cheese - 50 g
- Butter - 20 g
- Vegetable oil - 25 g
How to lose weight after childbirth quickly at home - choose sports loads
Proper nutrition will undoubtedly give the first results quite quickly, but only sports will help to tighten the muscle corset and get rid of the postpartum belly. Nursing mothers with successful and easy childbirth can start doing exercises by the end of the second month. In the case of diastasis, the training program depends on the degree of muscle divergence.
How to deal with postpartum belly?
This problem is the main one for women who have recently given birth, because the muscles were stretched for the entire long period while they were carrying a child, and it is naive to assume that everything will fall into place immediately after childbirth. This will take at least six months. Regularly performing the following exercises will help speed up the process in the absence of contraindications:
- Twisting from a prone position - 2-3 sets of 15-20 times
- Glute Bridge - 2-3 sets of 10 reps
- Lifting the body from a prone position - 2-3 sets of 15-20 times
- plank is static exercise ideal for complex training all muscles
Gradually start exercising Tip: with diastasis of the abdominal muscles after childbirth, it is not recommended to perform the bar.
What sport to choose?
The ideal start to training would be the regular practice of Pilates, yoga, callanetics, stretching for beginners. These sports disciplines have the most effective effect on the body that has lost its tone, help to get together, put your nerves in order and tune in to a positive wave. You can also add regular meditation practice. Given the busyness and crazy daily routine of young mothers, they are ideal for home practice, and it is easy to practice using free video tutorials on the net. It is also good to go to the pool once or twice a week.
If you signed up for a gym, remember that all exercises should be performed without additional weights and refuse to lift large weights. A 2-3 kilo dumbbell is your maximum allowable maximum. It is also worth avoiding any exercises that are traumatic for the chest and use a special fixing sports bra.
Hiking in the park can also be attributed to the category of physical activity. Tip: It is better for women in the postpartum period to refrain from active cardio training, including running, aerobics and step, because during classes you lose a large number of liquid, which can adversely affect the quality of milk.
3+ first exercises to get back in shape
Start any workout with a simple ten-minute warm-up, which should consist of walking in place, swinging your arms and legs, turning your body and neck. Then proceed to the main complex.
Squats
Perform classic deep squats 20 times. Make sure that your knees do not collapse, your back remains straight. Lean your body forward a little.
The bar comprehensively works out all the muscles classic plank
Having taken the optimal position, linger in it for a minute without interruption. The arms are bent at the elbows, the stomach and buttocks are drawn in. After 20 seconds, you will feel your body begin to vibrate.
Lunges
From a standing position, lunge forward with one foot so that the other is bent at an angle of 90 degrees. Do 2 rounds of 15 reps on each leg. If desired, you can take small dumbbells up to three kilos or bottles of water in your hands.
Push ups
If the classic position is difficult for you or not at all, start with the beginner's option with an emphasis on your knees. Do 2-3 sets of 12 reps.
Don't Forget Pushups Complete the set of exercises with a 15-minute walk on the spot.
Tip: Carrying a baby in her arms and long walks with a stroller help moms burn extra calories efficiently.
Alternative weight loss methods after childbirth
Good reviews on how to lose weight after childbirth quickly at home have alternative ways to deal with the gained pounds.
These include:
Massage- home self-massage or professional co by special means will help tighten the skin in problem areas.
SPA treatments- Regular scrubbing of the skin will give it a tone and a fresh look. You can carry out the procedure with the help of a washcloth and special massagers.
Wraps- cling film, honey, clay and essential oils in the absence of allergies to the latter. It is recommended to apply the composition after a shower, when the skin is well steamed.
Don't forget to take a good rest As you can see, returning yourself to prenatal form is a completely solvable task that every woman can do. The main thing is faith in yourself, desire and a little effort.
How to lose weight after childbirth quickly at home, you will learn from this useful video:
Even those women who have never given birth ask themselves this question. Moreover, unfortunately, for many young girls, pregnancy and childbirth are associated with excess folds on the abdomen, and even cellulite. Even before they become pregnant, they desperately search the Internet for information on how to lose weight gained during pregnancy. “Experienced” share not always positive experiences, and young girls get the impression that childbirth will make the figure ugly and unattractive. Is it really? It all depends on many factors, consider everything.
Lose weight after childbirth - don't "bust" during pregnancy
So, if you are afraid that you will recover after childbirth and will not be able to return former forms, then take care of your weight already during pregnancy. Is it possible? Quite. Moreover, it is the “correct” weight gain during pregnancy that will save you in the future from painful attempts to lose deposited fat.
If you do not gain weight at all during pregnancy, this will be a clear pathology. Think for yourself: in your stomach by the end of pregnancy there is a “ball of happiness” weighing more than 3 kg; about 2 liters are in which your little one swims; one and a half kilograms weighs the "house" of the baby (placenta); blood volume increases to 2000 g; the uterus itself weighs 1.5 kg more; even mammary glands add in volumes. Here you have an increase in weight - about 12.5 kg. According to the same logic of things, immediately after childbirth, all the “excess” leaves, and the weight returns to normal.
Another thing is if "unplanned" deposits are added to the "planned" 12 kg. Not every woman, especially a pregnant woman, can refuse delicious buns and cakes. After all, as is customary with us: you can’t refuse pregnant women, you need to eat everything you want, and even for two! Try not to add a couple of extra pounds in weight. It is with them that after childbirth you will have to wage an active and difficult struggle.
What to do? Well, if you really want to eat for two - eat for health, but only the right food, that is, healthy. Certainly your little one will like (and come in handy!) Vegetables more than smoked meats and sweets. Let's say more: scientists have proven that taste preferences are laid in the uterine period. And you don’t want your son or daughter to suffer from obesity soon (and this is exactly what will happen if you accustom him to sweets in the womb).
Conclusion: you need to lose weight after childbirth during pregnancy. To do this, we monitor what we eat and how much we eat, regularly weigh ourselves, walk in the fresh air, and wait for a miracle to appear.
Lose weight after childbirth: myths and reality
There are the most mysteries and misunderstandings around the topic of postpartum weight loss. What moms just don’t say, who had to return their former forms after giving birth. Some say it's easy and simple. Others say it's unrealistic. Who to believe? It turns out that only himself.
- Genes. If your mother, after you were born, recovered and never returned to her former forms, then the same fate awaits you. Heredity - it is customary to say. Or maybe all the same despair and laziness? Yes, it is difficult to fight genetics, but it is possible! If you have a hereditary tendency to be overweight, this does not mean that you need to forget about ideal forms and eat up grief with buns. Just maybe your ideal forms will differ from generally accepted, ideal indicators. Genes are not genes, and you are simply obliged to monitor your appearance, for the simple reason that you are a woman!
- Lactation. And here, too, there is confusion. At one time, everyone told me: you will not lose weight until you stop breastfeeding your baby. Today I come across women who, being afraid to gain extra pounds, completely refuse breastfeeding! What a horror! But breastfeeding, it turns out, helps to lose weight! Even during pregnancy, a smart body made fat reserves for itself, just in case, and now it uses these deposits. In order to have a lot of milk, it is not necessary to eat wagons, because it is not the stomach that is responsible for lactation, but the hormone prolactin. The quantity and “quality” of milk depends on its production. Even if you don’t eat anything at all, milk will still flow from you in a stream if prolactin is actively synthesized, or, conversely, no matter how much you eat, not a drop will leak from your chest if the same prolactin “slows down”.
- Diet. No diets! Neither lengthy, nor emergency, nor the most popular and supposedly harmless. Only a balanced diet will help you slowly but surely achieve ideal weight. Simple Rules: eat often, but little by little, drink plenty of liquids (but not sweet soda), give preference to stewed and raw vegetables, fish and steamed meat, do not forget about fermented milk products, but in moderation, limit the intake of "harmful things". Sometimes, changing the principles of nutrition is the most difficult thing, but this is the most reliable and surest way to harmony for the rest of your life.
- Physical training. What are you talking about? - Moms will exclaim, who do not have time to sit down for a second. Small child takes all the time and all the strength, but even learn to benefit from this for your figure. For example, walking with a stroller, or jogging to the store for diapers. It turns out that the hour brisk walking replaces three hours of training on the simulator. Here you have physical education for weight loss after childbirth. You don't have to go to the gym to keep fit. You can just do simple exercises every day (during the same walk): squats, bends, jumping rope. In the postpartum period, even familiar acquaintances will come in handy, or other “pregnant” workouts.
Afterword
After childbirth, a woman becomes by no means fat, but rather feminine and even more attractive. After all ideal woman not the one that weighs the prescribed 50 kg, but the one whose eyes shine with happiness.
Do not torture yourself if the arrow of the scales is stubborn and does not move in the right direction to the desired marks. They say that an additional two or three kilograms are kilograms of experience and wisdom that a woman acquires after childbirth.
Love yourself, be loved and soon the question of losing weight after childbirth will cease to be relevant for you.
Especially for - Tanya Kivezhdiy
From Guest
During pregnancy, I thought I would lose weight after childbirth, but a big bummer - I got fat, so much so that I felt ashamed of myself. The child was transferred from the breast to the mixture and began to take care of herself. To be honest, I was afraid to start myself up a lot. So, in my free moments, I began to pump the press, squat, but I didn’t have much strength for this, and so, through a lot of everything I went through, I discovered the shape model of a slender mother. I drank on automatism, if only somehow and something. When the first kg left, I was in no hurry to draw conclusions, but then the second one also left and I believed! And I've been losing weight for 3 months now. I dropped decently (about 12,200 kg), strength appeared, and even intimate life became better.
The appearance after childbirth often upsets women. I would like to quickly put myself in order, return to my previous shape, first of all, lose weight. In the desire to acquire the parameters of Cinderella, it is important not to forget about the child, about the possibility of breastfeeding the baby. Let's talk about the intricacies of losing weight after childbirth, the importance of compliance proper diet and regulation of physical activity.
Do I need to deal with excess weight immediately after childbirth?
During pregnancy, a woman gains 10-15 kg. This is fine. The baby weighs 4-5 kg, another 600-800 grams - the placenta, plus amniotic fluid. The remaining kilograms are enlarged mammary glands, a hip belt, necessary to maintain body temperature on the stomach.
Thus, weight gain during the period of bearing a baby is a necessary process. Kilograms remaining after childbirth are considered “superfluous” conditionally if the weight has increased to 14 kg. In a month or two, the woman's weight will return to normal (+ 2-3 kg per breast milk) on her own. You don't have to worry about losing weight. It is important not to overeat while breastfeeding!
An increase in excess of these values \u200b\u200b(10-15 kg) requires the analysis of a woman and the use of weight loss methods. It’s hard for plump women to bear, give birth to a baby and take care of him, so shedding extra pounds is doubly useful.
If you do nothing, but do not overeat, walk 2-3 times a day, sleep at least 6-8 hours a day, take vitamins, then the weight will return to normal 1.5-2 years after the birth itself. This is the opinion of gynecologists and obstetricians.
When can I start losing weight after giving birth?
Rest for 1-2 months, let the body get used to the new state, adjust the hormonal background. At this time, think proper nutrition. Not a diet for weight loss, but a balanced diet that will help you maintain strength without a constant feeling of hunger, be an active and loving mother.
8-10 weeks after the birth of the baby, it is recommended to see a gynecologist, conduct an ultrasound of the female organs, check the condition of the internal and external sutures in the perineum. If it's all right physical state allows you to conduct some experiments on the body, then you can start creating beautiful forms through diet and exercise.
Ways to lose weight after childbirth
Methods for shedding extra pounds that women use in normal situations are not suitable for women in labor. Rigid diets, heavy physical activity exhaust mothers, disrupt the production of milk for the newborn.
For weight loss after childbirth, the following methods are suitable:
- Proper nutrition
The menu of a nursing woman is full of prohibitions and without a diet for weight loss. You can not eat sweets, allergens, drink, it is advisable to exclude fried, spicy, smoked. The diet promotes weight loss, the accumulated fats benefit the newborn, turning into the nutritional basis of milk.
Eat fractionally, separately. Do not forget about fruits, vegetables, lean meats, dairy products, cereals.
Interesting! A woman's body spends up to 500 kcal per day on milk production!
Start intense workouts gym can be 10 weeks after birth. If there is time and energy for that. Child care can replace exercise equipment. Walk with your daughters and sons, carry them in your arms, wash and hang wet diapers - there will be enough stress on the body.
If it is possible to leave the baby to the grandmothers, load the dad with duties, then start training the body with the help of simple exercises. These are loads on the press, squats, walking along the track, body turns. The ideal option is the pool, water aerobics. You can use power loads 6-8 months after childbirth, when the muscles of the pelvis and uterus are fully restored.
Important! Physical activity also includes sex. For 20 minutes of love pleasures, 80 kcal are burned.
What absolutely cannot be done?
Do not go to extremes, this does not add positive emotions and health to either mother or baby. Breastfeeding women and women who have recently given birth are strictly prohibited from:
- Starve.
Lactation will end quickly. The baby will be left without natural natural nutrition.
- Do not lose weight immediately after giving birth.
The body is not ready for the next stress. It recovers for some time after the birth of the baby.
- Don't lose weight without exercise.
Poor nutrition will not give good results, and attempts to reduce the calorie content of food will lead to a decrease in the fat content of breast milk.
- Don't lose weight fast.
The skin after childbirth loses its elasticity. If you lose a couple of pounds a week, then the skin will sag. It's not the best The best way improve appearance.
- Don't overload yourself with workouts.
Energy is needed to care for a baby. A hysterical, tired, but thin mother is worse than a plump, but loving and contented mother.
- Do not use pills, injections, patches or other methods of weight loss medication.
Dietary supplements fill the blood, plasma with unknown, possibly toxic substances. It is dangerous for mothers and babies. The components of diet pills pass into breast milk, which can be dangerous for the baby.
- Don't focus on weight.
If the extra pounds do not go away, the weight does not change, do not be discouraged. Stress, nervousness is useless to you. Optimize nutrition, exercise, love yourself. The result may not be fast.
Women after childbirth need to be patient, plunge headlong into caring for the family, children, husband. The period of infancy passes very quickly, enjoy motherhood, and the beauty of the body will return faster and easier than you think.
Attention! The use of any medicines and dietary supplements, as well as the use of any medical methods, is possible only with the permission of a doctor.
I report - in a year I lost 9 kilograms, from 65 to 56. I hope that this is not the final result and I will reach the planned 52-53's.
I am often asked (by people who have not read the above article) how I did it. Read my weight loss tips and write comments about your own experience!
1. Plug your ears
Have you noticed that in most cases, lifestyle and habits are reflected in the entire unit of society? Here comes a family of fat people - mom is fat, dad is fat, children are koloboks.
To get to visit such a person who is on a diet - they will laugh, persuade, feed, they will repeat that everything depends on the constitution and what is written in one's family. Like, look at them - they eat very little, but they cannot lose weight.
The worst part is that their talk works and I won't believe anyone who says he can easily counter their attack. They are funny, cute, good people but they are FAT.
And they were not born like that, they became like that.
So, there is something wrong in their diet and daily routine. An analysis of several complete families convinced me of this even more - yes, they eat less (or less) than I do, but let's study what and how much gets into their body.
As a rule, these fat men do not eat all day, but in the evening they fill up to satiety. Everything flies into the mouth - a sandwich (while it is cooking hot), pizza, then the first and second, and finally - tea. With cake.
I also met another option - a very busy person, in a hurry all the time. Then he ran in and ate a sandwich on the go, while passing by he ate a cookie, then sat down at his desk, drank hot sweet coffee with milk (how many calories are in it!). The person had the impression that he had not eaten all day, because there was no full dinner - but a lot of carbohydrates had already entered his body and did their job - weight gain again - and this, mind you, with a constant feeling of hunger, because he does not dinner and no lunch!
2. Miracles do not happen
If you write down EVERYTHING that got into your mouth during the day - from chewing gum to martinis at the bar - it becomes clear that calories are not taken just like that, you diligently stuff them into yourself, and then you wonder why I am hungry, but I continue to get fat .
Martini contains a huge amount of sugar. Causes appetite. As, however, and chewing gum.
The cookie only irritates the appetite and after it you want to eat even more (plus it itself is much more high-calorie than a bowl of vegetable salad).
3. Surround yourself with skinny people
I like to communicate with beautiful and slender women. I fall in love with them (absolutely platonic), I learn from them. Their appearance, grooming, beauty serve as an incentive and inspiration for me, even if I understand that I will never be as spectacular as they are. Youthful shyness in their society (they say, “I don’t reach their level”) has been replaced by curiosity and a desire to learn - now, at 36, I understand perfectly well that beautiful woman- First of all, a well-groomed woman. How many classmates left behind spectacular at school, who became unattractive barrels by the age of thirty?
Well-groomedness is something that can be learned. And so, I will learn from those who have already achieved this.
I try to find out what my familiar beauties eat, how they spend their time. Better yet, visit them. They never give me store bought cake, they cook vegetables fresh salads, diet desserts. And it's delicious and satisfying. We drink wine and eat a lot, but... we don't get fat.
From one such friendly gathering I took out a recipe, from another - a love for olive oil (now I fry only on it), I myself shared with my friends the recipe, explored on the Internet and improved over the course of a year.
4. Yoga
Yoga is a big source of inspiration for me. That's where a lot of slender and beautiful people!
There is one woman, according to my calculations, she is well over 60 years old. She is slender as a cypress, and teaches yoga to young girls - what she does easily, we, creaking and puffing, cannot do even with all our strength.
I remember that when I got to her class for the first time, I definitely decided for myself that this is how I want to look in my old age. Old age can be beautiful, noble, active.
Yoga trains the body, elasticity returns to it, cellulite disappears. For me, it is also important that I began to stoop less, my shoulders are gradually unfolding.
5. New habit
I got used to the idea that paying for a cake means paying for my own weight gain.
I'm used to not eating sweets. Somehow, vegetables appeared in the refrigerator by themselves and pasta, dumplings, cereals and potatoes disappeared from my diet. Of course, I cook porridge for my child, but I myself prefer breakfast without carbohydrates.
Instead of a sandwich in the morning, I began to cook myself a breathtakingly delicious scrambled eggs with meat (preferably boiled, for example, from soup), onions, tomatoes and, of course, in olive oil.
The smell of delicious scrambled eggs pulled my husband too :). By the way, he also lost weight, although he did nothing specifically for this - it was just a natural consequence of my diet. The husband is more willing to eat scrambled eggs for breakfast instead of sandwiches, salad instead of pasta/buckwheat, and loves sherbet and cottage cheese casserole for dessert.
Although he allows himself cakes, ice cream and cookies, he now eats them less often than before, and therefore loses weight. And he loves it.
Imperceptibly changed the filling of the refrigerator. It happened gradually, without revolutions and wars.
6. Holidays
There were many holidays this year - New Year's weeks, birthdays, guests, events, etc.
Unfortunately, I had a reason to move away from the diet (in other words, to get drunk) at least once a week, or even 2-3 times in seven days. Really important occasions, with a good degree of fun and significance of the date. And there were days when I ate cake (real sweet cake).
How to determine the moment when “well, today it’s possible” and “today I am a flint”?
Need to analyze. There are houses where they cook so deliciously that it is foolish to go there for a visit without enjoying the creations of the chef. But even among these creations, you can choose - a salad with mayonnaise or olive oil, a piece of chicken or a patty with rice.
Another thing that saves me is that I do not like all types of pastries. For example, I don't like shortbread dough. No matter how appetizing it looks, now I can easily refuse it in favor of those cases when I come across really favorite cakes.
My conservatism also helps me - if I have tried a cake before, and I know that it is indescribably tasty, then I will eat it with undisguised pleasure, with which only a person who eats it once or twice a year can eat a cake.
But if the cake is new, unknown to me and I don’t know whether I like it or not, I can find the strength to refuse, because if it turns out to be not up to par, then I will be very upset.
I love Olivier very much. And I often compromise - I enjoy eating high-calorie and terribly unhealthy Olivier, but I refuse martinis with juice and sweets.
The goal is achieved - I enjoyed it, but the excessive amount of carbohydrates did not get into my stomach.
7. In order to lose weight, you need to eat often.
This is not a typo, you need to eat often.
Do not even hope that you will be able to show stamina when you are wildly hungry. Your task is to make sure that you never have an acute feeling of hunger. It is better to eat a little bit 6 times a day than 1 time but so that then a week of hiking in Gym won't fix the issue.
It's troublesome to look ahead of your day and plan your meals. But it is VERY effective.
For example, day off. You and your family went for a walk in the park. Then we decided to eat somewhere. Where to eat cheap and fast? That's right, McDonald's.
There is no chance for a hungry person to resist the smell of food inside the establishment, but if you take yogurt, an apple or even a banana with you and eat it while walking, then by the time you arrive at McDonald's you will be able to refrain from a cheeseburger or a Big Mac and limit yourself to a vegetable salad with six nuggets. Already a victory!
By the way, never drink Coca-Cola and analogues. One liter of these drinks contains up to 16 tablespoons of sugar! They are very appetizing, which the owners of McDonald's are well aware of, having made Coca-Cola several times cheaper than ordinary black hot tea (it would seem - they regretted boiling water!). But hot tea without sugar gives you the opportunity to fill up, and this is not profitable.
8. Old new dress
Many look at me as a martyr. Came to visit and doesn’t eat anything (actually, I don’t eat only cake, but it’s so hard for the hosts to refuse it that they think that I’m just a superhero). But I'm not a superhero.
If you think about it, I lost about 800 grams per month. For four months from the moment the decision was made, none of my efforts were generally noticeable, especially to people who see me every day. The first joyful “you seem to have lost weight” began about six months later, and it was at a party - people who see me rarely noticed the emerging harmony.
I can’t say that it was difficult - when the decision to lose weight was made, then all the hindrances only annoyed me. Irritated by the “persuaders” to eat at least a piece, irritated by the questions “do you not eat porridge either?”. Yes, I don't eat. But I eat a lot of meat and vegetables. And it is much tastier and more varied than porridge.
Yes, I finish eating mashed potatoes and a cutlet for the child. But I don't eat cookies anymore. I know about the Ethiopian famine, but I've learned to ruthlessly throw away leftover sweets. It was difficult, I didn’t turn my hand (I always had a very careful attitude to food, I always tried to “finish my meal so that it doesn’t disappear”).
Of course, I arrange holidays for myself, for example, on vacation, when I want to try so many tasty and new things! Without these gastronomic novelties, the journey no longer looks so attractive. But I try to know the measure and not break loose, I agree with myself. By the way, my acquaintances beauties do not eat cakes even when traveling.
If I were on a strict diet and really denied myself everything, then I would have lost weight much more efficiently and would have already exceeded the planned weight loss long ago. But the fact of the matter is that I continue to lead a normal life, enjoy food and feasts (this is what has helped me stay in the system for more than a year), but I show firmness in excess carbohydrates - cereals, cereals, cakes are now not with us. in high esteem.
