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House / Family

How to lose weight after childbirth

Vmiremam.ru 15.09.2018 at 06:00

Planning for pregnancy, birth, parenting and child development

Your body needs time to recover from childbirth. Therefore, the doctor will not recommend you to go on a diet immediately after birth of the child. But, you can start to eat right, even if you have just given birth. You can also start doing simple physical exercises in the first weeks after the birth of your child.

How to lose weight safely for your health?

Eat right, drink plain non-carbonated water during the day is not difficult. Develop habits for yourself that will help you lose weight at a normal pace without harm to health.

so, a small plan on the fight against obesity: Breakfast! You may not eat in the evening but the Breakfast needs to be complete. Eat little but often. At least five to six servings of fruit or vegetables a day will provide you with a sense of satiety and provide energy. Include in the diet more foods rich in fiber such as oats, beans, lentils, various cereals and nuts. Eat foods such as bread, rice and pasta (preferably durum) daily. These carbs should make up about a third of each meal. Say goodbye to fatty and sweet foods, non-alcoholic carbonated sweet drinks, fast food, candy, cakes, cookies and various baked goods!!! Follow the sizes of your portions that you eat throughout the day. Don't over eat! The combination of a healthy diet with exercise works best because it helps you to lose fat and preserves muscle tissue intact. What exercises can be performed after birth?

Find time for yourself during the day to perform some exercise to maintain tone. Now, when you have a newborn, time may not be much, but still try.

the Most simple and effective exercises: Squats. Perform squats with different widths of foot placement. Do about 10 sit-UPS in three positions for 3 sets. The muscles of the thighs and buttocks you thus quickly put in order. Walking in place with raised knees. This exercise will lead to tone the leg muscles and the press. Stretching. Drag necessarily. Do this regularly before and after exercise.

However, before you start the exercises, listen to your body. If you feel that you are able to withstand without any damage to the body, then safely start! But on average, you'll have to wait about six weeks to recover from childbirth.

Make with your child more long walks with the stroller. Over time try to increase the pace of walking. Just don't run with a stroller, and then who knows what others think))) Yes, and to accustom the child to this kind of extreme pram is early)

Group classes is a great way to meet other moms. Make new friends with the same interests, as well as doing some exercises can raise mood for the whole day. Pay attention to groups in social networks on the joint walking and physical activity of young mothers in your city, where you can find like-minded people and have a good time.

How many calories you need each day?

it's Hard to say for sure. How many calories you need depends on your current weight and how active you are and whether you feed the child. As an example, the average woman needs around 2000 calories a day to keep in shape and healthy weight. From here, draw your own conclusions.

Why is it important to lose weight after giving birth?

This is especially necessary if you know what you want more children. Even a small weight gain between pregnancies can lead you into the range of overweight. This increases the risk for you and your child in the next pregnancy and childbirth.

Complications as a result of excessive weight or obesity can include: high blood pressure and hypertension the development of diabetes difficulties with subsequent births, the risk of emergency caesarean section increased significantly as the birth of a very large baby

Even if you are not planning to have another child, loss of excess weight that you gained during your pregnancy has many benefits. This will help you to remain healthy when growing your child. Maintaining your weight under control reduces the risk of diabetes, heart disease and some cancers.

will breastfeeding lose weight?

There is some evidence that breastfeeding can help you get back in shape. This issue need more research to be sure this is 100%. For breastfeeding you lose about 330 calories per day. You can get these extra calories from their own fat reserves because your body lays down fat during pregnancy to give you more energy for milk production. However, the number of calories that you burn, you will still depend to a large extent on your diet and lifestyle. Simply put, do not eat more calories than you need, eat healthy food and stay active.

If you start to lose weight, your body will still be able to make enough milk for your baby. Safe weight loss per week is between 0.5 kg to 1 kg.

breastfeeding can help you maintain your weight in the longer term. It helps your uterus shrink after delivery, and you lose your postpartum tummy.

When my body will return to normal?

Your body may not be exactly the same, even after you have lost weight. In the end, you've grown! Give yourself enough time to achieve the purpose of weight loss. It's okay if you'll need six to nine months.

If you think that's too long, you have to accept. Do not overload the body with hard physical exercise and exhausting diets. Nothing good will come of it. You hurt yourself and the baby. Just set a goal to get to the weight that you want, from the first day of your child's birth. You first it is important to focus on your health, and then set yourself achievable goals. If you gain a lot of weight during pregnancy, it will take a little more time to get to the goal.

as soon As you drop the desired amount of excess weight, try to stick with it. Your efforts will not go in vain. If you can stay in the desired weight within two years, you will likely save weight in the long term.

If you need help with weight loss, talk to your doctor or a qualified nutritionist in your area. Join a group of active moms, where you will meet like-minded people configured to have the same goal as you and who can motivate you.

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