How to lose weight after giving birth? How to remove belly fat after giving birth: exercise, diet

Regaining your figure after the birth of a baby - the process is not too fast. It depends on many factors: the woman's age, body condition, weight gain during the whole period of pregnancy. No hurry, the first month after birth the body is not ready to additional stresses and loads, and breastfeeding and newborn care are already serious challenges. When the child turns a month, you can begin to put itself in order.

Why is this issue sharply rises after delivery

Normally, the female body during pregnancy does not require too much fat and carbohydrates. Rising costs only protein, vitamins and minerals. But the stereotypes of modern society are such that future mothers diligently eating for two. Consequently, any surplus add up to the waist. Physical inactivity - another reason for weight gain. If there are no medical indications that a pregnant woman does not require bed rest. On the contrary, a sufficient number of movements, walking have a positive influence on the formation of the baby and the mother's health. The complex overeating and a sedentary lifestyle, and not the pregnancy, leading to severe weight gain and the eternal question of how to lose weight after giving birth.

So, still nurturing your baby, you need to make sure that the food was full and useful, but not excessive. Then scored 10-12 kg leave of their own accord in the course of delivery, you can just put on your favorite jeans and maternity it will not be overshadowed by the suffering of the ruined figure.

Maternity and breastfeeding

Lose weight after childbirth nursing mother is not as difficult as it might seem at first glance. My mother appears as worries that simply do not have time to fully eat. But in this lies the biggest mistake many women. Spending all his free time around the baby, mum misses important meals, breakfast and lunch. Only after putting the baby to sleep or pass it to his father, she rushes to the kitchen and eats for the future. Needless to say that with this style of food is impossible to lose weight, and, most likely, will continue to come kilograms. Get up early to have breakfast while her husband did not go to work and can look after the child. Stock up in the evening boiled chicken and vegetables, dairy products, so that you can safely eat on time. Do not snack between meals, go with the baby, go for a walk on the street or take a part-time home to not drawn from boredom to the refrigerator.

The second mistake made by many women - it's food for two out of habit. It would seem that for women the most important question of how to lose weight quickly after giving birth, and she chooses products fatter, so that the milk is lost. As during pregnancy, a nursing mother takes much more fats and carbohydrates. All that is needed - this is a balanced diet that contains adequate amounts of vitamins, minerals, protein and fiber. Boiled meat, roast or steam fish, vegetables and fruits should completely fill the menu.

If you are breastfeeding, the baby now - the best helper in the question of how to lose weight quickly after giving birth. Breast milk is very fatty and sweet, so even the flaws of power in the form of cakes do not interfere to stay in shape. If you want to remove the excess that has accumulated over a long 9 months, it is necessary to reduce the amount of fat that enters the body. Only in this case, the rather niggardly body begins to produce milk in the fat stores to your sides and thighs. Milk is not lost, even if the mother is not fat comes from food, because it is caused by the presence of production of the hormone prolactin, but not the amount of food entering the stomach.

How to make time for yourself

Sport after giving birth - it is something from science fiction. Young mothers day and night care for your child, keep him out, they had no time even to cook her husband dinner. So whether it is in fact, help to clarify the diary of introspection. Just write down what you do during the day and night, in hours and minutes. Usually turn out very interesting graphics, which can be seen clearly that the woman moves a little. She sits when breastfeeding her child, playing with him for a walk, usually running on a bench near the house. Busy washing machine, multivarka help cope with the preparation of dinner, and dishwasher will put in order the dishes. The conclusion from the foregoing that need treatment or daily routine. The child will make adjustments, especially when he is ill, but in outline mode, you can stick to. And only in this way, pushing his lazy and honestly say that during the day you can gather no one, not even 5 minutes for myself, you can start the path to harmony. Talking about how to lose weight after giving birth, the experts always say mandatory physical activity. If you practice at home you do not have motivation, then ask for help from the family, so they spent a few hours with the child while you go to the gym or pool.

Complete rest

Notwithstanding the foregoing, do not forget that health nursing mom needs a deep sleep and sufficient rest. Again come to the rescue of your diary and daily routine. It will help to measure the required 7-8 hours to rest. All that you have enough sleep at night, can be supplemented with the day when the child is laid. Fatigue bad effect on your state of health, will lead to ever-increasing stress, which is usually jam sweets. If drawn to walk, check your daily routine, you may not have enough time to rest and should call on the help of relatives.

motivation, do not let things slide

Talking about how to lose weight after giving birth, it should be noted that the main thing - is willing, indeed, eager - and then everything will turn out. Find your very best photo on which you imagine very much. Near paste your recent photo to discharge from the hospital. The greater the difference, the greater the motivation.

The second step - your favorite clothes. Take the most narrow trousers, measure and hang in a prominent place. Soon you will again be able to flaunt them, we just need a little help themselves. Do not be plagued by doubts whether it is possible to lose weight after giving birth. Before the baby is 6 months old, you can manage to throw 20, 30 kg. If you happen to gain less, then the process will go even faster. The third step - it scales, measuring tape and a notebook to record the results. After drawing up the daily routine you need to consider and schedule balanced diet, which should be strictly adhered to. Measurements of each day will tend to reduce weight (all right, continue in the same vein) or to increase (mode requires changes, or you continue to eat more than you need to, or move too little).

Diets: benefit or harm to

Even if you do not gain during pregnancy overweight, you need to diet. After delivery, you can lose weight by limiting the consumption of certain products. Your baby continues to receive all the nutrients from you, not only through the placenta and through breast milk. Moreover, his body just learning to self-process food and gastrointestinal tract gradually acquainted with the products that ate my mother. It is clear that the healthier the food, the better for the baby. Lean fish, fruits and vegetables will bring only benefits, unlike smoked, fried and sweet.

Another incentive that says a healthy diet - is the immaturity of the digestive system of the child. All spicy, heavy, allergens can adversely affect the baby's body, even doing with their mother's milk. Prevent allergic rashes, bloating and constipation in a child much easier than their pound of cure. In addition, a healthy baby, who is not a tummy ache, perfectly awake, and gives more time to deal with a mother.

Yet a diet for nursing mothers? No, absolutely not suitable. All available monodiets imply a serious limitation that depletes the body. And each system has one big disadvantage - after sitting on the diet a certain amount of time and returned to the usual mode, you will gain back the same quantity of kg. And do not enticing pictures of celebrities, with the words "After the birth was very thin." They are professional nutritionists and trainers, and the child at this time is in the care of nannies. What do those who have managed to lose weight after giving birth? Reviews of young mothers say that the best way the system works "-60 kg". In fact, this separation of power. consumption should limit fatty, starchy foods and sweets. If you strongly want, you are allowed to eat harmful product in the morning. Food should be divided into 4 admission, not including one of them different products. It can be meat, potatoes, pasta, dairy products, or something another. Complement can serve vegetables. The last meal should be up to 6 pm, then only green tea and water.

This system does not involve virtually no restrictions, but all tasty and harmful, it would be desirable in the evening, put on a platter. In the morning you will be able to freely eat it.

movement - this is life

Sport after birth is necessary, but even seasoned athletes can not return immediately to the intense stress, it can affect the quality of milk. The first 30-45 days after birth it is better to do without sports loads. Best assistant will be your child. He will not sit idle. And if you buy a sling and stop all the walk to sit on the bench with the grandparents, the baby will be a wonderful occasion for one-hour walks in the park and a natural weighting, which is still gaining weight each month, not giving your body adapt to stress.

When you cook in the kitchen or feed your baby, you can do simple exercises that will help strengthen the muscles and burn excess fat. It's very simple, "pedals" - alternate leg flexion in the ankle and the knee. You can do this exercise every hour for 5 times on each leg. The second useful exercise - it squats and inclinations, they can be run in between times when you need to get something from the bottom shelf, sit an additional 4 times, and raising a child a toy, bend a couple of times, without bending his knees. These exercises can be done at the start of the second day after birth. By the fifth day, you can gradually take on the press. Lie down on the floor, bend your knees and start doing lifts the torso. As long as enough 2-3 times. All this combined with proper nutrition is the answer to the question of how to lose weight. Exercise can change, add, original 2 times turn into three sets of 30 times, as long as the load was growing smoothly. You will serve as a reference point is the same notebook with the regime of the day, food and schedule changes, under construction on the basis of daily weights. If a sufficient load weight goes down smoothly, sometimes pausing in place. If the curve started to rise, it is necessary to revise the regime or diet.

When the body is fully used to sports loads, you can move to a more intensive training, for example the programs from Crawford. They can be found for free. This "How to lose weight after giving birth," "Secrets of the perfect figure" and "How to achieve excellence."

They require a small temporary costs, training represented by 10, 20 and 40 minutes. Your baby may well spend that time side by side, in a wheelchair, walker or high chair, listening to lively music and watching my mother. It forms a normal attitude to the sport, so that you both bring up the child. Do not think about how you can lose weight after birth, begin to slowly perform the exercise. At first it will be difficult, then the body becomes accustomed to the stress - and it becomes much easier.

How fast can you lose weight after giving birth

The restoration of the figures will take more than one month, but after all, too much accumulated throughout pregnancy. It is logical to assume that weight loss will go as smoothly. The question of how to remove belly fat after giving birth, of concern to all, without exception, women. Even if the whole figure has acquired previous form, bulging tummy can spoil the overall impression of his reflection in the mirror.

Here it is necessary to turn to physiology. In the process of carrying a child uterus is greatly increased, and straight abdominal muscles that are responsible for the condition of the abdominal wall, a few stretch under the weight of the fetus. This is a normal, physiological state, which change much in the near future, even if you do not take any extra effort. The uterus gradually tighten and acquire their original size. It will take about 2 months. Greatly contributes to the restoration of normal size uterus breastfeeding, from the first day, when the child began to suckle, begins to produce a hormone that is responsible for muscle tone, the uterus begins to contract rapidly and acquires natural size. If during pregnancy you have not added too much, then do not worry about how to remove belly fat after giving birth, he will come back to normal. In general, for a return to the same size it may take one to six months, if you take care of yourself.

Cesarean section or complications after birth

Surgery greatly complicates the process of recovery after childbirth. There can not be independence, it is necessary to strictly adhere to the doctor's recommendations. But the majority of women in this case concerned the problem of how to lose weight after giving birth. Cesarean section - is abdominal surgery, during which the abdominal cavity is cut and the uterus, the seams normally healed, requires relative rest.

The first two months is required to wear a special bandage, and only then the doctor may allow small exercise. Begin training with exercises to strengthen the pelvic floor, and then you can move on to swimming and water gymnastics under the guidance of an experienced instructor. Additional options are sticking to the principles of separation of food and respect for the day. As the recovery of the body need to walk on foot. Walking will strengthen mother and child health, enhance immunity, and just give you the opportunity to be together with your child.

Do not forget the regular weighing, it will give an additional impetus and will make it much easier to rejection of pastries and sausages. This is especially valid when you see, as a result of monthly effort is crossed by one abundant feast. Do not forget that in this process there is nothing fantastic. Even if the cause of weight gain was a hormonal failure, it can be enough to lose weight quickly after giving birth. Photo made on the anniversary of the baby would be the best proof of that.

To summarize

Pregnancy - is the greatest miracle in the lives of women, because it can give the joy of being a new person. The only drawback is the possibility to gain extra weight, which can be avoided by adhering to proper nutrition during pregnancy. But do not despair, even if the excess amount to tens of kilograms. Another thing is that, asking how to lose weight after giving birth, many women do not want to take any effort. Brace yourself - and you will succeed. In writing, plan all the activities aimed at restoring the figures, review your diet and be patient. Available every significant plummet on your chart (1-2 kg) to fix small promotions: going to the movies, new clothes or a favorite popsicles. Breastfeeding and watchful care of the baby very well contribute to weight loss, can only help your body, move more and stop indulging fatty and unhealthy treats.