Getting back in shape after giving birth is not easy, especially if the woman is breastfeeding. Global hormonal changes, fatigue, decreased immunity during pregnancy, lack of vitamins, minerals and trace elements are the main reasons why diets are contraindicated for young mothers. To lose weight after childbirth, you need to balance your diet and take into account a few more rules.
Overweight after pregnancy appears for a number of reasons. This, of course, is a sedentary lifestyle while carrying a baby, a hereditary predisposition to obesity, fluid retention in the body. To achieve the best result after giving birth, mothers have to deal with unnecessary pounds in a complex way, taking into account all the factors that contributed to weight gain.
Proper nutrition after childbirth
Nutritionists recommend starting to fight excess weight after childbirth immediately, without postponing the problem for months or even years in advance. After all, the hated kilograms are easily replenished, so a young mother has to lose weight not by 3-4 kg, but by all 10. Along with the increase in weight, metabolic disorders will also be observed, which leads to obesity and serious ailments.
Breastfeeding moms should not experiment with any kind of diet. Even if a woman does not breastfeed after childbirth, it is impossible to test the body with express methods that promise rapid weight loss. Dietary supplements, slimming teas and other risky remedies are also contraindicated.
The best way to lose weight after childbirth is to establish a proper diet. The body of a nursing mother must receive all the necessary nutrients from products of animal and plant origin. There is no need to increase the calorie content of the diet during lactation, the child will receive the components necessary for its growth and development with milk.
To lose weight, you need to eat small meals after childbirth, but often. It is advisable to eat on a schedule, making breakfast the most energetically valuable. A balanced diet, the absence of sweets, flour, fried, smoked and other products harmful to the mother and baby in the menu will help to reduce weight.
Restoring the figure at home
As a rule, young mothers do not have the opportunity to go to the gym or work out with a fitness instructor individually. But even at home, you can provide yourself with the proper physical activity. Physical activity is another key to being lean.
After giving birth, the baby will need to walk more to strengthen the immune system. Mom can also make good use of this time. In the fresh air, when the baby falls asleep, you should not sit on a bench and read magazines. Move more, squat in place, run around the stroller. You will give the body the necessary load, armed with a sling or a carrier backpack, when the child starts to sit. To lose weight, alternate between brisk strides and walking at a calm pace.
Set aside time for morning exercises, you can spend it with your baby or even while cleaning the house. Don't use a mop and try to bend more. This will help tidy up your tummy and thighs. It is better to start practicing abdominal exercises or twisting the hoop 4-6 months after childbirth.
At home, almost a month or two after the birth of a baby, you can start doing Pilates, yoga. You can view exercise complexes on the Internet, workouts should be mainly aimed at the hips and abdomen. After giving birth, it is these places that are the most problematic.
It is also worth taking multivitamin complexes for nursing mothers in order to quickly restore immunity, get a boost of vivacity. It is imperative to drink plenty of fluids to lose weight at home, this will allow you to remove toxins while losing weight.
