Grand enthusiasm for the long-awaited birth of a small child to a young mother often slightly clouded by the fact that the restoration of the old forms will have to make many more. Because of the slim and toned figure prenatal after returning from the hospital were only distant memories. During the period of pregnancy is almost every woman accumulates a few extra kilos. And they do not always disappear on their own as they grow older kid. The fact that the restoration of the figure after giving birth involves the application of certain efforts and compliance with certain conditions.
Where do I get extra weight during pregnancy?
Excess weight for the months of carrying a baby appears not every woman. If the existing physiological norms were not exceeded, the woman gaining no more than twelve kilos for the entire period pregnancy . Consequently, during childbirth and in the first week post-partum period, all these kilos gradually leave. But if a woman gains during pregnancy for about twenty kilograms and more overweight Then get rid of it later rather difficult.
Therefore, in order to restore the figure after giving birth it was difficult, it is desirable to monitor the recruitment process more weight during the childbearing. To do this, it is strongly advised not to respond to the "compassionate" advice is constantly eating for two: in fact, during pregnancy, simply to balance the diet to include as many useful products, thus, eliminating the excess baking, confectionery fats.
It is important to remember that physical activity is relatively low expectant mother. So if every day a woman consumes more calories than it spends, inevitable rapid weight gain. Also during gestation baby woman's body suffers a dramatic change. As a result of the restructuring of all the systems there is a considerable stress for the body, which results in the formation of body fat as a protective mechanism for the fetus. As a result, fat appear on thighs, buttocks and abdomen.
How to save a figure in the postpartum period?
Immediately after the direct process of birth was in the past, a woman must think not only about the major developments related to the birth of the baby, but also about their own feelings . These days it is very important to avoid the mistakes that later not only would prevent a return to the old forms, but can lead to more weight gain . Originally want to adjust the diet and stick to certain limits in food . Even breast-feeding mother in any case should not overeat . If a young mother instills the idea that quality, and most importantly - the number of its food directly determines the quality of the milk, then she should not give in to such blandishments . After all, in fact, the production of breast milk is determined by the production of the hormone prolactin . And his mother's production of power does not depend . Therefore, the daily consumption of condensed milk and halva in fact does not lead to an improvement in the milk, and a subsequent increase in weight women .
Another seemingly innocent habit - constantly eat up the child of his uneaten portions of food. Poltarelki gruel for each meal your baby can have a few weeks significantly affect the buttocks, waist and hips. The same effect take on a momentum habit mom constantly taste the dishes that she prepares for the child and other family members.
However, the young mother should not feel hungry: you need to eat at least four times a day. It is best to divide the daily ration of the relatively small portions and eat them, even five or six times. To this regime entered into a habit, we can arrange life so that there with your child: first, it's fun, and secondly, it is possible to develop a useful habit to eat frequently and on a certain schedule. At the same time it should be noted that in the late evening is best to eat non-nutritive and not particularly nutritious meals.
A woman who cares about how to restore the figure after giving birth, you should build a diet so that the last meal did not take place less than four hours before bedtime. This well-known rule of slimming "Do not eat after six" in this case does not work if the young mother to go to bed at midnight or even later, in that case it dinner, of course, will be later.
No doubt, a nursing mother in any case should not rush into extremes and wear high-grade body diets for losing weight. Now is not the time for extreme experiments: it is fraught with not only the appearance of problems lactation But the deterioration of health and mother and child. You can think about the diet not earlier than six months breast-feeding While supply method chosen should not be too ascetic.
What is in the postpartum period?
Even the woman, whose figure after giving birth has become more lush, should be a daily diet so as to consume at least 1,500 calories a day. However, this figure does not exceed 2000 calories. Especially young mothers, who are used to treat nutrition especially scrupulous, can help a food diary in which to record everything eaten in a day. Gradually, this habit will allow monitoring of food consumption and to adjust its quantity and quality.
Mom, who feeds the baby in breast milk, it should realize that for her there is no strictly prohibited products: just for a while to a certain food restrictions are imposed.
The food, which a woman uses every day, should contain as many vitamins. Overall food after birth in some ways similar to nutrition during pregnancy. Importantly, during lactation in some women significantly increases the appetite, it "pulls" on sweet. In this case, not to give in to the "provocation" of the body: must always be present a sense of proportion, warning overeating.
Another important rule - adequate fluid intake: Daily nursing woman must drink at least three liters of liquid in the form of not just plain water, but other beverages.
The diet should prevail boiled or steamed food. This simple method will not only ensure the normal state of health of the child, but also contribute to weight loss. After a meal of boiled used a minimum of fat.
Cook can not only vegetables, lean meat, fish and fruit. Of course, at first be limited to the use of those products that contribute to allergic reactions in the child. And here it is possible to follow the kind of diet that allows a bit to lose weight. For canned, smoked dishes and sausages have a negative impact not only on the quality of the milk, but also on the condition of the figure after childbirth.
Dairy products can not be excluded from the diet: milk, and yogurt, and cottage cheese are very useful for infants. And to such products do not gain excessive weight, and should be selected yogurt curd with a minimum fat content.
About chocolate and sweets in the first weeks is better to forget: a sweet tooth even if limited to dried fruit, honey, a few spoons of jam. But even such useful sweetness must strictly dosed as they add substantially to the overall calorie diet. No less insidious and nuts and seeds: small handful of these products, again, significantly increases the total daily calorie allowance. Therefore, in the day you can eat only a few useful, but very nutritious nuts.
But the young mother of soda do not should remember. Moreover, Unaccustomed for pregnancy and breastfeeding from soft drinks, and you can not return to the use of soda later, since in addition to dyes and sugar it contains many more harmful elements. Liquor - the prohibition of the product. Moreover, they can greatly harm the baby, she will use them more and more calories, do not carry benefits to the body.
From bread to give up completely is better to eat a small sandwich of whole grain breads than completely eliminating useful bread from the diet, eat high-calorie meat or cheese.
Another important rule - a complete ban on the use of any drugs that promote weight loss. These drugs can reduce the quality of milk and have a negative impact on the state grudnichka.
Particular attention to the organization of their own power should pay the woman, whose baby suffers from dysbiosis or allergies . It is important to fully hypoallergenic diet Therefore, a new mother should first pay attention to how foods affect the baby. In particular, the most negative impact on the status of the young child affects cabbage, black bread and beans.
Activities to restore the figure after childbirth
No matter how hard the young mother to improve the diet in terms of successful weight loss, without daily exercise, this process will not be successful. Of course, my mother, breastfeeding may not be given too much time training. Yet from the first days after returning home, the woman should be given to the sport at least a few minutes a day, so that in time the question of how to maintain your figure after childbirth, did not become problematic.
Initially, as the active practice, you can use the few hours during which the mother walking with the stroller on the streets. The main condition for successful recovery figure after giving birth this way - intense and dynamic walking. Walking should be at least an hour, it is important to develop the maximum speed. No need to sit on a bench in the park, it is best to walk briskly through the streets. These daily walks to help significantly tighten the tummy and improve muscle tone. By the way, some young mothers use a special device - a pedometer that allows you to know exactly how many steps a woman made for the period of walking. The best option - to pass at least five thousand steps.
If there is such a possibility, then a month after delivery a young mother can start attending dance classes, yoga or go to the gym. But it is very important not to overdo it: doing at the gym or doing exercises, a woman should feel your body and avoid too strong surge. In the first lessons is better to try at least simulators, stretching the muscles slowly and gradually. This is not to tighten too much, so as not to disturb the joints or internal organs, which are gradually recovering from childbirth.
Souped mothers set out to restore the figure after childbirth is not always easy to find time for a hike in the gym. Therefore, exercise at home - it is a normal alternative. The complex is suitable exercises can choose according to their own wishes and feelings. Many women prefer to using videotrenirovki specially designed for postpartum period This type of training is suitable for almost any young mother who could carve out twenty minutes for the sport during the day . Initially, however, should not deal with every day can begin with two workouts per week and gradually increase the number of sessions to four . If the free time at the newly-made mother is not enough even for such uncomplicated workout, it washes well in free minutes just to do a few exercises . For example, in the morning five minutes fashionable to spend on the slopes of the body to the side . During the day, until the baby is asleep after eating, slimming mom could make a number of approaches, by doing two or three exercises for the abdominals, as well as do well-known exercise "bicycle", which is well strengthens the abdominal muscles . Evening exercise may be 15-20 sit-ups and a few different exercises with dumbbells . These simple exercises for a month already positive figures displayed on condition .
A woman should objectively assess the state of their own figures and try to work it over the problem areas. Most young mothers are not happy kind of saggy tummy. This can be corrected using the same exercises for the abdominals, aerobics, swimming. If you are not satisfied with the lower part of the body as a whole, just two months after the birth a woman can do daily jogging. Initially, the optimum would be a ten-minute jog, you can later gradually bid up for several minutes, eventually bringing the run up to an hour. To effectively get rid of excess weight in the abdomen belly dance classes are recommended, as well as daily exercises with a hoop. It is important to choose a heavy hoop to hold the waist which will have to make some effort.
Before you start training, a woman can do abdominal massage with a special scrub. It can be purchased at a drugstore or cosmetic specialized departments or to use as a scrub coffee grounds. Sometimes you can create and sort of a sauna effect on the employment period. To do this, the stomach is to massage with anti-cellulite agent, and then wrap the stomach with cling film and put on a bandage on top. After a workout, you need to remove the film and take a shower.
But the main thing - to understand that any physical activity, whether it's a quick walk with the baby in a backpack, or slow swimming in the pool, be sure to have a positive effect on the figure of a young mother. respectively, and the mood in this sluchpae will be as positive.
What you need to remember my mother losing weight?
First of all, you should not rely on the fact that the process of weight loss will be particularly rapid. Even those women who immediately after his return from the hospital seriously thinking about how to restore the figure after giving birth and attach to this maximum efforts do not always get results quickly. The best and safest option for health weight loss after childbirth - the loss of no more than 500 grams of weight in a week.
But if a woman eats efficiently and thus lead an active life, and the extra weight still remain, it is advisable to visit an endocrinologist. It may be necessary to check the condition of the thyroid gland and to assess the hormonal balance.
However, it is believed that most women need to about the same nine months to fully restore the figure after childbirth. Therefore, even while respecting the basic rules described above, should be set to a relatively long period of recovery, as the body recovers and doberemennuyu parallel operation of other systems. Consequently, on extreme methods of weight loss during this period it is better to forget.
Another point that is important for a woman who breast-feeds the baby, the awareness of the fact that lactation only promotes faster recovery figures. After the accumulation of fat in the period of pregnancy is precisely for later use it during the period of breast-feeding. Therefore, giving these stocks, the body naturally returns to normal.
During the postpartum recovery figure must always pay attention to the gait. During gestation the baby's center of gravity is shifting, as the stomach is pushed forward, and the back leans back. After birth, this habit must be eradicated as soon as possible. This will contribute to more intense retraction of the abdomen.
Immediately after giving birth to a stomach muscle relaxation can be maintained using a special post-natal bandage. It will help prevent stretch muscles and skin at first. However, wearing the bandage is not recommended: the muscles have gradually involved in a natural way.
Periodically, it is recommended to do self-massage of problem areas by rubbing them with natural oils or special funds for anti-cellulite massage . Problem areas need to knead, rub, exercise movements, creating the effect of vibration. The main thing - do all this on a regular basis, and then a set of all the described measures will help to quickly return to the old form.
