How to quickly get into shape after giving birth? Restoration of the body after childbirth

The main ways to get yourself in shape after giving birth. Considered diets for nursing mothers.

The figure after childbirth is the main theme of many mothers on playgrounds. Unfortunately, not everyone can keep himself in shape and still wear tight dresses and short skirts.

Why do women get fat after giving birth?

The main reasons for weight gain after delivery:

• Female hormones. During pregnancy, a woman can recover by 13 kg, this is quite normal, if before pregnancy you did not differ in magnificent forms. Women in the body can gain 6-7 kg, because excessive weight will lead to a weakening of labor and hypertension. The preservation of the child is promoted by the hormone progesterone, which during pregnancy is very much allocated. It promotes the growth of adipose tissue on the abdomen and sides, this is the so-called "coat", which protects the baby from blows and heats it
• Overeating during pregnancy. Immediately after childbirth takes about 10 kg, this placenta, a child, water. Another couple of weeks will leave the excess fluid that was in your body. Usually it is swelling. That is, ideally 2 weeks after the birth of a baby, you should come to the form, but why is it not so simple? This means that the increase during pregnancy was more than 12-13 kg, respectively - this is the fatty layer that spoiled your figure and you are to blame for it. You do not need to eat for two people and there are sandwiches around the clock. During pregnancy, it is worth keeping to the doctor's recommendations and restrain your appetite when the weight rapidly increases
• Heredity. With this, nothing can be done, but this does not mean to hang hands and do nothing.
• Depression after childbirth. Women, after the birth of the baby, face a colossal load, they have no time for anything, and accordingly spoils the mood. Therefore, mothers seize their misfortune
• Dysfunction of the day and lack of sleep. Strangely enough, constant lack of sleep causes weight gain. A woman can not get enough sleep because of the vagaries and illnesses of the baby. At night, a young mother can suffer hunger and she eats
• Breastfeeding. In fact, this reason can be attributed to the stereotypes, because grandmothers advise that the milk was fat and in large quantities, you need to eat condensed milk, sandwiches with butter, honey, nuts and all the hearty. In fact, the fat content of milk is not at all dependent on the fat content of the food that the young mother eats. This is a genetic value, and you will not be able to influence it

How to quickly get into shape after giving birth?

Do not rush to extremes and completely stop eating. First you need to find out if you are breastfeeding and how long you plan to do it. Essential restriction of caloric content of food leads to a decrease in milk, so you can harm your child.

• A sharp restriction on the amount of fats and carbohydrates leads to the opposite effect. After you cancel the diet, you will recover even more. Try to lose weight gradually by 2 kg per month. This weight loss allows the body to get used to, and it will not save excess fat "in reserve"
• Increase physical activity. Of course, with the baby it is difficult to do sports, try to walk more, and you need to walk fast. Increase the distance you walk
• Try to adjust the child's regime, this will allow you to get enough sleep at night. Do not overfeed crumbs and do not bathe just before bed. On many babies the bathroom acts excitingly and 2 hours after that they can not fall asleep. Bathe the crumb at 17-18 hours, this will allow you to lay it at 21.00

Mom's nutrition after giving birth while breastfeeding

Please note! Eating fatty foods does not affect the fat content of milk. Therefore, it makes no sense to eat fat cottage cheese, bread and butter, condensed milk.

• This is the main reason for weight gain in young mothers. Honey is generally considered an allergen and it is advisable not to use it for a young mother, it promotes the appearance of diathesis in a baby
• Eat balanced, replace fatty meat with lean. With chicken, before eating it, peel the skin
• Never fry food, cook it for a couple or bake. So, you will not load your own and the baby's liver. Pediatricians claim that fried foods can cause rashes in children and digestive disorders
• Immediately after birth, limit the intake of fresh fruit, they often cause diathesis and colic. Introduce new products gradually, not more than one product per week. Keep food diary and watch the reaction of the baby
• The most difficult thing is that 3 months after childbirth have to adhere to a very strict diet, which is prescribed even in the hospital. At the heart of the menu is porridge, lean meat and boiled vegetables. Allowed dry biscuits and biscuits. It is bread and flour products that contribute to weight gain. Try to eat dessert baked with cottage cheese apples or natural yogurt. Minimize consumption of flour products. Rice try to eat very rarely, it's empty carbohydrates

Diet for losing weight after giving birth to a nursing mother

Lactation requires about 800 calories, a third of this caloric content is taken from fat reserves, so the maximum increase should be 500 calories per day. If you want to lose weight and at the same time breastfeed your baby, limit the calorie content of food.

• In the morning before breakfast drink a glass of water or tea
• Eat every 2 hours. The volume of food should not exceed 200 ml
• Do not drink food, drink liquid after an hour after a meal
• The minimum amount of liquid should be 2 liters.
• Be sure to brew nettle and drink it instead of tea. This herb helps to improve lactation and reduces the appetite of
• . If you notice that the amount of breast milk on the diet has decreased, increase the number of applications and in no case feed every three hours. This is an echo of the Soviet era, modern pediatricians recommend feeding the baby on demand. Some children can eat every 1.5 hours. With a sharp reduction in milk, increase the caloric value of food

Sample menu on a diet for losing weight during lactation:

• Breakfast. It consists of 180 g of low-fat cottage cheese and a glass of yogurt without fruit fillers
• After 2 hours, bite a banana and an apple. You can cook a fruit salad from
• For lunch, prepare a fish soup. Do not cook any frying and do not add fat
• Supplement the lunch with vegetable salad and boiled egg
• After 2 hours, bite a baked apple
• For dinner, eat cottage cheese casserole and green salad with cucumbers

How to remove the stretched abdomen after childbirth at home?

The most interesting thing is that weakening of the muscles, this is a non-main reason for sagging the skin and increasing the abdomen.

Recommendations for abdominal pain reduction:

• Swing the lower and upper press. And this is better done on the crossbar. Just hang on the bar and raise your knees bent at the knees. When the abdomen becomes stronger, you can make the exercises more intense.
• Be sure to massage the stomach daily with a stiff brush. This massage stimulates blood circulation and improves the elasticity of the skin. Make wrappings of honey and cinnamon. They are inexpensive and effective, and it is not necessary to visit the salon. Just heat 100 g of honey and put 10 grams of cinnamon powder in it. Wrap the problem spots with food wrap and hold for 40-60 minutes
• If regular exercises and wraps do not work, sign up for a plastic surgeon

Belly exercises after delivery on the fitball at home

Fitball is the big ball that most pregnant women have. Many young mothers master massage and exercises on fitball for the baby. Such activities help to harmoniously develop the baby and improve muscle tone. But mom fitball is also useful, it can be an excellent simulator for training abdominal muscles.

VIDEO: exercises for the press on the fitball

How to bring the breast into shape after giving birth?

It is worth considering that the sagging of the breast contributes not to feeding, but to improperly organized lactation. The breasts hang because of excessive filling, as a result of which the skin is stretched, and muscle fibers are stretched. After the completion of breastfeeding, the milk disappears, and the muscles and skin remain stretched.

Recommendations for restoring the breasts after the birth:

• Do not allow the breast to stretch. Feed your baby often, taking turns applying one or both breasts
• Do not make big breaks between feedings
• Permanently rub the skin of your breasts with vegetable oils or creams
• Train your chest muscles. Do special exercises

VIDEO: Exercises for breast strengthening

How to remove cellulite after childbirth at home?

Please note, only the use of creams and wraps from cellulite will not give results. You need to approach the problem in a comprehensive manner.

Some tips for the elimination of cellulite:

• Proper nutrition. This is the most banal and unpleasant item, as all sweets, mayonnaise and fatty are thrown into the garbage. It is these products that contribute to the accumulation of adipose tissue and the formation of cellulite. This is not a cosmetic problem, but a metabolic disorder, when excess fat is "canned" in the balls and tubercles of
• Wraps. You can use laminaria, honey, red pepper and many more different products. On the Internet, a lot of recipes for anti-cellulite wraps, choose a suitable for yourself
• . Do sports. Permanent training helps to improve the structure of muscles and improve blood circulation. Accordingly, cellulite disappears. Begin classes with conventional sit-ups, later you can increase the intensity of the
• training. When taking a shower, constantly rub the problem areas. Acquire a hard brush or a rubber massager

Exercises for rapid weight loss at home after delivery, video

Despite the desire to lose excess weight immediately, do not rush to limit yourself sharply in food. Try to have a weight loss of 2 kg per month. So, you can keep weight after losing weight. Do exercises to strengthen the muscles of the chest, abdomen, thighs and buttocks.

VIDEO: Exercises for losing weight

How to shape yourself after delivery: tips and feedback

If you really want to lose weight, do not be lazy. No chocolate cocktails, liquid chestnuts and goji berries will help you lose weight. Only banal correction of nutrition and performance of a complex of exercises will help to become slender.

Advice for young mothers:

• Return to exercise no earlier than 2 months after childbirth
• If you had a cesarean section, ask the doctor how soon you can practice fitness
• Eat well and do not pass
• Try to get enough sleep
• If you do not have time to prepare healthy food, neitherDo not eat dumplings, sausage and sweets. Replace them with porridges and salad
• Longer walk with the child on the street. Do not sit with the mothers on the bench, move more. When the baby grows up, attach a child's seat to the bike and go for a walk with him.
• Distribute household duties evenly to all family members. So, you can allocate a little time for yourself

Do not try to "shut your mouth", this will lead to frequent breakdowns and dizziness. Try to gradually adjust your diet and definitely go in for sports.

VIDEO: Losing weight after birth