During pregnancy, weight gain is a natural physiological phenomenon, because The body undergoes serious hormonal changes.
Content
- The causes of excess weight after childbirth
- Where to start losing weight after childbirth?
- The menu of a nursing mother
- Breastfeeding contributes to weight loss
- Vitamins for weight loss after childbirth
- Tips and reviews of weight loss after childbirth
- Video: Exercises for weight loss after childbirth
Normally, a young mother gains from 7 to 16 kg, depending on her physiometric indicators (height, weight), but it happens that the increase is much larger.
The causes of excess weight after childbirth
- non -compliance with the diet
- sedentary lifestyle
- Violation of metabolism
- An unbalanced diet
Depending on the constitution of the body and heredity, some women after childbirth quickly return to their initial form, while others acquire an inferiority complex caused by the “effect of orange peel”.
Cellulite affects the femoral, gluteal region, and the abdomen. In young slender girls, this phenomenon is quite common than among representatives of mature lush forms.
Where to start losing weight after childbirth?
As soon as the baby was born, the body of a young mother begins the restoration of the hormonal background, this process takes a long time, so you need to lose weight gradually. Initial rules:
- Control food intake, use it in small portions from 4 to 5 times a day. In this case, the food should be full of vitamins and trace elements, with the smallest calorie content.
- Drink at least 1.5 liters of water per day, in addition to tea and decoctions.
- Observe sleep mode.
- Save emotional peace.
- Move more. In the morning, do exercises.
Important: do not starve and do not sit on any diets!
The menu of a nursing mother
The first breakfast Includes (to choose from):
- Porridge on water or milk (Hercules or semolina)
- skim cheese
- Fresh berries or fruits
- yogurt or kefir
- butter
- Coffee drink with milk
- a piece of bread
Lunch:
- hard cheese
- fresh fruits or berries- dried fruits
- yogurt or kefir
- Nicky tea without sugar
Dinner:
- Light soup on chicken broth
- chicken breast
- Teal
- Steamed fish
- vegetable stew
- A small piece of bread
Afternoon snack:
- skim cheese
- fresh fruits
Dinner:
- boiled meat or fish
- vegetable stew
- vegetable salad seasoned with olive oil
- fruit salad seasoned with low -calorie yogurt
- a piece of bread
From the diet should be excluded:
- sweets, except for marmalade, marshmallows and pastille;
- flour products;
- fried, smoked and fatty dishes;
- Very salty products, because salt holds water in the body;
- carbonated drinks and alcohol;
- fatty dairy products;
- sausages and sausages, because contain a large number of preservatives;
- nuts and seeds, because contain a lot of fat (consume only in small quantities);
In order to control your diet and adjust it, it is recommended to start a diary.
Breastfeeding contributes to weight loss
Breastfeeding provides the best nutrition of the baby, and contributes to the correct and natural restoration of the body of the nursing mother.
Lactation leads to a rapid reduction in the uterus and returns it to its original state. For this, at least 500 calories per day are spent, which contributes to the process of losing weight.
Vitamins for weight loss after childbirth
In the diet of her nutrition, a young mother must necessarily turn on the vitamin complex. It not only increases the body's immunity and participates in the exchange process, but also helps it to lose weight, nourishing its body with the necessary microelements and vitamins.
One of the main ones is vitamin C (ascorbic acid), which helps to reduce cholesterol, turns glucose into energy. In large quantities, it is contained in rosehips, citrus fruits, sauerkraut, blackcurrant, parsley, dill and others.
Vitamins B1 (thiamine), IN 2 (riboflavin), AT 3(nicotinic acid) and AT 6 (pyrodoxin) - participate in metabolic processes, converting proteins and fats into energy. Contained in eggs, meat, in legumes, in dairy products, walnuts and almonds, in a peak, melon, pumpkin, apples and others.
Vitamin B4 (Kholin) - processes fats in the liver. Contained in the liver, kidneys, meat, cottage cheese, cheese, etc.
Omega -3 - Polyunsaturated fatty acid, strengthens blood vessels, improves blood quality and improves metabolic processes.
Important: use vitamins in combination with trace elements
In the process of burning fats, the following minerals take part:
- Calcium, prevents the appearance of constipation, normalizes water metabolism, prevents fat deposition. Contained in cabbage, cereal crops, in the almond, fish, milk and sour milk products.
- Magnesium, It removes cholesterol from the body, stimulates intestinal motility, controls the production of energy in the body. Contained in cocoa, nuts, prunes, in soy and various cereals.
- manganese, Fat processing catalyst, strengthens bones and joints. Contained in cereal and legumes, cranberries, raspberries, chocolate, etc.
When is it safe after childbirth to start training for weight loss? Exercises for weight loss
As soon as the body is completely restored (during natural birth, this process takes an average of 3-4 months, after a cesarean section or childbirth with ruptures of 5-6 months) you can start training, or at home, or start visiting a fitness club. Only a doctor can give more accurate recommendations on this issue, because The body of each young mother is individual.
Important: you need to start training with easy charging, which will not strain the muscles and prepare the body for further loads.
After giving birth, the most problematic place on the body of a young mother is a sagging belly. His muscles are stretched out and weak, and in order to eliminate this inconvenience, we will analyze a few simple exercises:
Exercise number 1
1. Lie down on your back, bend our legs at the knees, press the feet to the floor, hands on the stomach. On exhalation, we draw the stomach and fix this position for 4-5 seconds, then a slow deep breath, we return to its original position. (8-10 times)
2. We continue to lie on your back, the legs are bent, the feet are pressed, the hands in the castle behind the head. At the same time, on inspiration, lift the buttocks, drawing the stomach, and lift the head, clutching to the chest. (8-10 times)
3. Lie down on the side, so that the head, chest and hips are in the same plane, the knees are slightly bent. Simple the head of the lower hand with the palm of the lower hand, we have the upper one at the navel level. On the exhale, lift the hips, leaning on the upper hand, on inspiration, we return back. (8-10 times)
4. We get up on all fours, the rises of the feet are placed on the floor. On inspiration, we straighten our knees with an emphasis on the feet and palms, so that the back and legs are in the same line. On the exhale, we come back. (8-10 times)
Exercise number 2
In order to tighten the rest of the body muscles, we perform the following exercises:
1. For buttocks and hips:
1.1. We kneel, resting with bent hands on the floor, bend our left leg 90 degrees and raise up to the level of the back. We perform swings with each foot 10 times.
1.2. We get up straight, legs shoulder -width apart, arms at the waist. We make alternate attacks with your foot - a step forward and squat (you can complicate using dumbbells or ordinary bottles of water).
Exercise number 3
2. For the thoracic region:
2.1.We stand straight, legs shoulder -width apart, we perform rotational movements with straight hands with maximum amplitude.
2.2. We stand, hands are bent at the elbow And connected in front of them. We are trying to squeeze the palms as much as possible and fix this position for 10 seconds. Repeat 8-10 times.
2.3. We get up to the wall, resting on her palms, legs shoulder -width apart. We make a bench press (you can do lying, who is convenient)
You can complete the complex with an exercise by shaking the press by making squats or jumping on a rope.
Important: reimburse water losses, drink more
If you really want to lose weight, treat everything responsibly - training should be regular. In order to really achieve the result and lose extra pounds - rational nutrition, consumption of vitamins and training should be in the complex.
Tips and reviews of weight loss after childbirth
Every second young mother is faced with the problem of losing weight after childbirth. The most important thing in this process is to monitor your nutrition and not forget to use vitamins. Any young woman, not only a mother for her child, but also her beloved wife. And in order to restore your physical form, it does not take so much time. The main thing is desire and mood for the result.
Video: Exercises for weight loss after childbirth
And I found a very profitable tool for weight loss. It helped me not only lose weight, but also to leave the postpartum depression. It is called model forms Slender mother. I recommend! It turns out with it and save on food, because you eat less sweets)))
For me, it was a problem to lose weight after childbirth, as the thyroid problems were added to everything. I had to go to the endocrinologist, undergo treatment with medicines. Thank God, everything is OK now, on the advice of a doctor, I accept only the endocrinol capsules with Belaya's cinquefoil, which protect the thyroid gland and help maintain the balance of hormones. Of course, I eat right, I try to devote 15-20 minutes a day. Managed to lose 11 kg in a year
After childbirth, it’s generally difficult to lose weight, I’m used to eating what you want, if you feed, then the kilograms are not particularly sticking. But when the GV ends, everything begins here ... I now have such a period. I tune in to proper nutrition!
If you feed, then you can eat almost everything, the weight is not particularly gained. But when the GV is over, then you have to be on the watchman, since kilograms are sticking at space speed. I myself have completed the GV as a month ago, now I began to take Enterosgel to remove toxins and toxins from the body and then I will strictly monitor the nutrition, only PP and no harmful delicious ones.