How to lose weight after childbirth? Slimming after childbirth: diet, exercise. Menu for losing weight nursing mom

During pregnancy, weight gain is a natural physiological phenomenon;the body undergoes serious hormonal changes.

Normally, a young mother recruits from 7 to 16 kg, depending on her physiometric parametersheight, weight), but it happens that the increase is much higher.

Reasons for overweight after birth

- non-compliance with diet
- sedentary lifestyle
- metabolic disorder
- unbalanced diet

Depending on the constitution of the body and heredity, some women after the birth quickly return to their original form, and others acquire an inferiority complex, caused by the "orange peel effect".

Causes of overweight after birth

Cellulite affects the femoral, gluteal region, and abdominal region. In young slender girls, this phenomenon is quite common, than in representatives of mature lush forms.

How to start losing weight after giving birth?

Once a baby is born, the body of a young mother begins to restore the hormonal background, this process takes a long time, so you need to lose weight gradually. Initial rules:
- Monitor food intake, use it in small portions 4 to 5 times a day. At the same time, the food should be full of vitamins and microelements, with the least calorie content.
- Drink at least 1.5 liters of water per day, in addition to tea and decoctions.
- Observe sleep mode.
- To preserve emotional peace.
- Move more. In the morning, do exercises.

IMPORTANT: do not starve and do not sit down on any diet!

Nursing mother's menu

's nursing mother's menu 's first breakfast includes( optional):
- porridge on water or milk( oatmeal or semolina)
- fat-free curd
- fresh berries or fruit
- yogurt or kefir
- creamy
- coffee drink with milk
- slice of bread
Second breakfast:
- solid cheese
- fresh fruit or dried fruit fruits
- yogurt or kefir
- loose tea without sugar
Lunch:
- light soup on chicken broth
- chicken breast
- veal
- steamed fish
- stewed vegetables
- small piece of bread
Snack:
- skimmed curd
- fresh fruit
Dinner:
- boiled meat or fish
- stewed vegetables
- vegetable salad,dressed with extra virgin olive oil
- fruit salad filled with low-calorie yoghurt
- slice of
bread It should be excluded from the ration:
- sweets, except marmalade, marshmallow and pastille;
- flour products;
- fried, smoked and fatty foods;
- very salty products, becausesalt retains water in the body;
- carbonated drinks and alcohol;
- fatty dairy products;
- sausages and sausages, tk.contain a large number of preservatives;
- nuts and seeds, tk.contain a lot of fat( use only in small amounts);
In order to control your diet and adjust it, it is recommended to keep a diary.

Breastfeeding promotes weight loss

Breastfeeding promotes weight loss

Breastfeeding provides the best nutrition for your baby, and promotes proper and natural recovery of the breastfeeding mother.

Lactation leads to a rapid contraction of the uterus and returns it to its original state. To do this, not less than 500 calories per day is spent, which contributes to the process of losing weight.

Vitamins for weight loss after childbirth

In the diet of their nutrition a young mother must necessarily include a vitamin complex. He not only increases the body's immunity and participates in the metabolic process, but also helps her lose weight by feeding her body with the necessary microelements and vitamins.
One of the main is vitamin C with ( ascorbic acid), which helps lower cholesterol, turns glucose into energy. In large quantities, it is found in rose hips, citrus, sauerkraut, black currant, parsley, dill and others.
Vitamins B1 ( thiamin), B2 ( riboflavin), B3 ( nicotinic acid) and B6 ( pyrodoxin) - participate in metabolic processes, converting proteins and fats into energy. Contain in eggs, meat, beans, dairy products, walnuts and almonds, in pears, melons, pumpkins, apples and others.
Vitamin B4 ( choline) - processes fats in the liver. Contained in the liver, kidneys, meat, cottage cheese, cheese, etc.
Omega-3 is a polyunsaturated fatty acid, strengthens blood vessels, improves blood quality and improves metabolic processes.

IMPORTANT: to use vitamins in combination with microelements

During the burning of fats, the following minerals take part:
- calcium, prevents constipation, normalizes water exchange, prevents the deposition of fats. Contained in cabbage, cereals, almonds, fish, milk and fermented milk products.
- magnesium, removes cholesterol from the body, stimulates peristalsis of the intestines, controls the production of energy in the body. Contained in cocoa, nuts, prunes, in soy and various cereals.
is a manganese, catalyst for processing fats, strengthens bones and joints. Contained in cereals and legumes, cranberries, raspberries, chocolate, etc.

Vitamins for weight loss after childbirth

When is it safe to start workouts after losing weight? Exercises for weight loss

As soon as the body is fully restored( with natural childbirth this process takes an average of 3-4 months, after a cesarean section or deliveries with breaks of 5-6 months), you can start training, either at home or start attending a fitness-club. More precise recommendations on this issue can only be given by a doctor, sincethe body of each young mother is individual.

IMPORTANT: You need to start training with a light charge, which will not strain the muscles and prepare the body for further work.

After delivery, the most problematic place on the body of a young mother is a sagging belly. His muscles are stretched and weak, and in order to eliminate this inconvenience, let's take a look at some simple exercises:
Exercise No.1
1. We lay on the back of the , bend our legs in the lap, press the feet to the floor, hands on the stomach. On exhalation we draw in the belly and fix this position for 4-5 seconds, then a slow deep breath, we return to the starting position.(8-10 times)
2. We continue to lie on the back of the , the legs are bent, the feet are pressed, the hands in the lock behind the head. Simultaneously, inhale, we lift the buttocks, pulling the stomach, and raise our head, pressing it to our chest.(8-10 times)
3. We lay on the side , so that the head, chest and hips are in the same plane, the knees are slightly bent. We support the head with the palm of the lower arm, the upper one is located at the level of the navel. On exhalation, raise the hips, leaning on the upper arm, on the inspiration, returning back.(8-10 times)
4. We stand on all fours , we have stops on the floor. On inhalation we straighten our knees with an emphasis on the feet and palms, so that the back and legs are in the same line. On exhalation, we return back.(8-10 times)

When is it safe after the birth to begin workouts for weight loss? Exercise for weight loss

Exercise №2
To pull up the rest of the body's muscles, perform the following exercises:
1. to the buttocks and thighs :
1.1. kneel , bent up against his hands on the floor, bend your left foot 90 degrees and rises to the level of the back. We perform flies with each leg 10 times.
1.2. Get up straight , feet shoulder width apart, hands on waist. We make alternate attacks with the foot - a step forward and squat( you can complicate it, using dumbbells or ordinary bottles of water).
Exercise №3
2. thoracic :
2.1. Standing straight , feet shoulder width apart, we perform rotational movements with straight arms with maximum amplitude.
2.2. We stand, the arms are bent at the elbow of the and are connected in front of us. We try to squeeze the palms as hard as possible and fix this position for 10 seconds. Repeat 8-10 times.
2.3. We rise to the wall , we rest against it with our hands, our feet are shoulder-width apart. Doing bench press( can be done lying down, to whom as conveniently)
Complete set of exercises, you can shake of the press by making squat or jump rope.

IMPORTANT: to compensate the loss of water, drink more

If you really want to lose weight, applies to all responsible - training should be regular. In order to really achieve results and lose excess pounds - rational nutrition, consumption of vitamins and exercise should be in the complex.

Tips and feedback on losing weight after giving birth

The problem of how to lose weight after childbirth is faced by every second young mother. The most important thing in this process is to monitor your diet and not forget to consume vitamins. Any young woman, not only a mother for her child, but also a beloved wife. And in order to restore its physical form does not take so long. The main thing is the desire and the attitude to the result.

Video: Exercises for losing weight after giving birth