Losing weight after pregnancy

The list of claims


Pregnancy and childbirth is not only happiness, unforgettable feelings and euphoria, but also a serious challenge for all systems and organs of the female and, of course, for her figure. Unfortunately, more often, looking at myself in the mirror after birth, the young mother feels more sorrow than joy. The list claims to own the figure, which show women, all about the same.





Weight gain after childbirth


Most young mothers frustrating weight gain, which does not disappear immediately after birth. There is lucky that immediately after discharge from the hospital come to the previous weight, but this is not always the case. This is not surprising, because the weight that a woman's body was scored in 9 months, not can come overnight. In addition to the required "pound of flesh", as the weight of the baby, uterus, placenta, increasing the amount of blood, nature has provided some fat "stock", which is required in case of hunger, the woman could have some time to feed the baby breast milk to "native reserves".





The return weight


Therefore, to expect that immediately after birth, the weight will return to normal, however. To fully bring it to the "previous" state, without causing damage to your health, the woman needs approximately the same 9 months that were needed for this weight gain. And if the woman during pregnancy does not eat for two", observes balanced diet, enough moves to return the figure before.How? It's very simple.





The path to harmony


- in no event it is impossible to overeat. Somehow, it is believed that from the ampleness of maternal nutrition affects the quality of her milk. Actually the process of lactation is controlled by the hormone prolactin, the development of which is not related to nutrition. Therefore, you have every right to change your diet, making it balanced.




- whatever you were busy with your baby, eat at least 5 times a day. Never skip Breakfast and in the evening, try to do a light meal. Dinner must end no later than 3 hours before bedtime. No need to follow a categorical rule "No crumbs after six o'clock." If you are used to sleep at 12 in the evening you will be very hungry. And in this situation it is very easy to lose control of himself.




no diets and fasting. All of these extreme methods of weight loss will inevitably affect your health and well-being of the child.





Caloric intake


Caloric intake should be limited within 1500-2000 kcal. Low and fragile it is better to stick to the bottom border of this norm. And handsome, large from nature ladies, it is recommended to eat about 2000 calories a day. Although it's all pretty relative. The main thing is to expend more energy than you consume. Justified in the first time to conduct special food diary. In it write down everything that comes to you in her mouth till the last crumb. Believe me, the process will take you no more than 10 minutes a day and the benefits are huge. You will learn how to understand, how much you eat and will become more rational approach to the formation of the ration.




What limited




Please, pay attention to food choices. Remember: it is strictly forbidden food does not exist, there are only a temporary restrictions: Fats should be no more than a quarter of the total calorie intake. If you adhere to the norms of 1500 kcal daily, you can get no more than 40 grams of pure fat. For reference: in a liter of one percent of kefir, as in a tablespoon of vegetable oil, contains 10 grams lipids. And a bar of milk chocolate "will give you as much as 70 grams of pure fat. Don't forget about protein. Its 1.5 grams of protein per kilogram of weight need to eat necessarily, especially if the complex is regulated by the food you include physical activity.




Do not give up grains: cereals on the water or skim milk, whole bread, brown rice. But sweet it is better to exclude from the diet. Put a ban on nuts and seeds. Without realizing it, along with a couple harstock nuts you will get almost half of your daily calories and will considerably exceed the limit fats. Instead juices choose water or fresh fruit. In a liter of orange juice contains the entire 900 kcal, and in kilograms of fresh oranges is only 400. Carbonated soft drinks like coke better to exclude - in addition to sugar and caffeine they contain a lot of completely unnecessary young mother dyes, flavorings and preservatives.




Physical activity after childbirth




Successful weight loss is impossible without physical exercise. It is vitally important after childbirth. And to start actively move have already two weeks after the birth of the child. This would not need to allocate time specifically, just use watch walking with the kid. Most importantly - do not be tempted to stand all released for walking time in the company of other mothers, discussing the challenges of caring for infants. Your task is to quickly walk at least one hour. Move with a maximum speed of not going on the run and preventing apnea. Such a quick walk will help burn a lot of calories and just liking to the kid. About a month after delivery, you can begin a more serious classes. If you have the opportunity to briefly leave the kid, go to the sports club, yoga, dance, balance, power complexes. Go into training mode gradually - it is not necessary from the outset to take on excessive load.




Optimal weight loss




Start practicing once or twice a week, gradually increasing the amount of training to three. Daily walks at the same time, of course, is not reversed. If you honestly follow all the principles of a balanced diet and give yourself adequate physical exercise, you will lose weight. This process should not be very fast - optimally to lose 250 - 500 grams per week. But when the scale a few weeks is dead, despite compliance with all the 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 body.

Source:

MissFit

women's web magazine