How to lose weight after childbirth

Probably, any young mother who has recently left the hospital is worried about how to quickly return to her girlish form. Alas, in almost all women who have recently given birth, the sight of themselves in the mirror evokes sad emotions. How to lose the gained pounds during pregnancy and is it possible if you feed your baby?

How to lose weight after giving birth to a nursing mother

If you treat the problem of returning to its former harmony when feeding a baby responsibly, then you can lose weight without harming yourself and even receiving benefits for your health and the condition of the baby.

It is important to follow a few rules here:

• Get healthy sleep. This is perhaps the most important thing for ensuring a normal life for a young mother during the feeding period, as well as a necessary condition for natural weight loss. Why is this so important? Good sleep promotes the production of adequate milk supply. During sleep, the body produces a special hormone that sends a signal to the brain that food is not needed. In addition, the diaphragmatic type of breathing is involved in sleep, which contributes to the saturation of the body with oxygen and speeds up the metabolism. In addition, proper sleep gives strength to work with your baby. And what could be better for a child than a cheerful mother in a good mood?

• Avoid stress and stay calm. In any stressful situation in the human body, the level of glucose increases, and its costs remain unchanged. The resulting excess goes into a state of "strategic reserve" and is deposited at the waist, sides, butt and hips. The worst thing is that this process is going completely imperceptibly, but true. So there is only one way out - to calmly and joyfully meet all the difficulties and hardships in life.
• Divide household responsibilities. Your most important task at the moment is to create favorable conditions for a healthy and interesting life for your child. Therefore, it is possible with a clear conscience to use the help offered by grandmothers and grandfathers. And if such proposals are not received, then organize your own communication between the child and the older family members. Be sure to involve your dad in this process. When doing this, consider the abilities and strengths of the assistants. Don't forget to give your helpers a smile of gratitude! They will certainly appreciate it.
• Move more. It is very easy for a young mother to do this - walking with a stroller, going to the shops, cleaning the house. But at the same time, adequately assess your strength and do not overdo it. You can gradually connect some physical exercises and perform them in between caring for the baby or when the baby is sleeping.

How to lose weight quickly after childbirth

Organize your diet to eat small and frequent meals. At the same time, the menu should be varied and complete. This rule is not new, it is known to all people striving for a slender figure. You can even create a special diet, in consultation with a specialist, which will take into account the peculiarities of your situation.

Vegetables and fruits should be included in your menu. Only bananas are banned due to their too high calorie content. Eat apples instead - they are low in calories and will saturate your body with vitamins. Do not refuse dairy products, but choose them with a lower fat content. Cottage cheese is best suited - it is low-fat and contains a lot of calcium.

Your diet should definitely include soups and vegetable purees, as well as steamed cutlets and stewed vegetables. Choose lean varieties of meat - poultry and veal work well, do not forget about fish. Try to cook, stew, or steam dishes. As a last resort, you can bake in the oven. But it is better to give up fried and starchy foods for a while.

Start actively playing sports, devote yourself at least half an hour a day for physical activity. At this time, dad will be able to cope with the child. If your baby has already grown a little, you can perform special sets of exercises designed for a mother with a baby. When he falls asleep, be sure to swing the press 20-30 times. Two months after giving birth, you can start exercising running... At first, do light jogging for 15 minutes, gradually increase the time.

It is believed that when breastfeeding, excess weight goes away by itself. To some extent, this is true. The mother's body spends about 500 kilocalories daily for milk production. But you will only lose weight if you do not eat "for two". And remember about the diet and diet.

Recovery after childbirth

The full recovery process of a woman's body after childbirth lasts, according to the observations of specialists, from several months to several years. It depends on the initial state of health of the woman and on the presence of complications during childbirth or pregnancy.

It is ideally necessary to take care of the return of the figure after childbirth during the week of pregnancy. Try to control your appetite and not gain weight too quickly throughout your pregnancy. Constantly support physical activity- this also contributes to the restoration of normal prenatal form.

After the baby is born, experts recommend wearing a special postpartum bandage. It helps the abdominal muscles and uterus contract. You need to wear it for at least two weeks. After that, the bandage must be removed and the muscles must be allowed to work independently.

After about a couple of months, you can start physical activity. Try to build up the intensity gradually. Start by doing your workouts in the pool. Belly dancing is very useful for restoring the figure. They help to normalize the figure and restore the internal genital organs. Dancing makes a woman more confident in herself, she feels her attractiveness. This is especially important for a young mother.

In case of a catastrophic lack of free time, try to walk more. Approach a walk with your child as a form of physical activity - do not sit on the bench, but walk all the time. As your baby grows, include him in vigorous activity. When the child grows up, replace walking with cycling, securing a special seat for the baby.