Beauty without harm to the baby: how to lose weight after childbirth

Having barely given birth, many celebrities and Instagram stars are in a hurry to post their photos in a bikini or underwear online to prove to the whole world that I am not only a mother, but also a heroine who has kept her figure.

We "ordinary mortals" usually view this with undisguised envy and admiration. But almost every one of us can do this! Even if not in the second month after giving birth, but still pretty quickly, without starting yourself to the state of "doughnuts".

Beautiful mother of a healthy toddler – this is the modern norm. But a mother who feels uncomfortable in her weight, suffers, complexes and hides herself under dimensionless robes – a sad picture, which you should not bring yourself to.

In this article, estet-portal.com will tell you how to lose weight after childbirth. 

1. Where does excess weight come from during pregnancy
2. How to lose weight after childbirth: training features
3. How to lose weight after childbirth: nutritional features

Where does excess weight come from during pregnancy

Let's face it: most women know very well where their +20-30 kg during pregnancy came from.

And the point, most often, is by no means in the physiological processes that expectant mothers like to hide behind shamefully.

More often pregnant – just an excuse to relax for the first time without remorse and give free rein to your appetite, devouring almost everything.

Meanwhile, there are physiological norms for weight gain during pregnancy. On average, it is considered normal to add from 7 to 15 kg (numbers may be adjusted depending on some factors).

The World Health Organization (WHO) recommends starting from a baseline body mass index (weight in kg divided by height squared in m). With a starting index from 18.5 to 24.9, the norm of a pregnant increase – 10-15 kg. If the body index is less than 18.5 – 13-18 kg. With an index of 25-29 (overweight) – 8-12 kg increase. With an index greater than 30 (obesity) – only 5-9 kg.

Besides increased appetite, there are other factors that contribute to rapid weight gain.

Changes in the proportions of the production of various hormones provoke an increase in body fat and water retention in the body. Thus, evolution allows the female body to carry a child even in times of famine.

In addition, girls who did not exercise and did not proper nutrition before pregnancy usually gain weight faster than athletes and healthy lifestyles.

Instagram. How to lose weight after childbirth: training features

After giving birth, new mothers automatically lose 7-10 kg (depending on the weight of the newborn and the volume of the placenta, amniotic fluid, etc.). But what else to do with the remaining 10 kg, or even more?

If the birth went without complications, then one month after them, you can already start training.

After

caesarean section you need to be careful – you can start after the same period of time, but the first couple of months you can not affect the press area with exercises and loads. Ideally, you should consult with your gynecologist and a highly qualified trainer who has experience working with women after caesarean section.

By the way, moderate physical activity stimulates metabolism, which means – and lactation. So training will not interfere, and even help breastfeeding.

Start postpartum training with

functional training exclusively with your own weight. During this period, it is better to work only with large muscles – do squats, lunges, biceps and triceps exercises. It is better not to touch the pectoral muscle now, so as not to disturb the lactation process. The press also does not need to be downloaded for obvious reasons.

For half an hour of such training three times a week – and life slowly starts to get better! Gradually, twice a week, cardio training can also be introduced, but avoiding jumps and too sudden movements. Jogging or orbitrek in the gym – good choice.

Oh yes, and don't flatter yourself: walks with a stroller at a lazy pace – this is not training!

By the way,

for mothers with babies. Your little one can act as the best "weighting agent". At the same time, the baby himself from such entertainment will sleep even better than before.

There is a theory that a breastfeeding mother

. There is some truth in this, but the point is not in the process of feeding itself, but in the fact that when breastfeeding a woman is forced to adhere to a strict diet and refuse all harmful foods so as not to harm the baby . After all, eat something wrong – and the baby has an allergy or poisoning right away. So the forced proper nutrition is already there. Add sports – and all the extra pounds will melt sooner or later, like ice cream in the sun!

However, you should not listen to some of the "grandmothers" advice.

many newly-made mothers consume liters of sweet, like syrup, tea or condensed milk, because there is a myth that they increase lactation. So not only the chest will pour, but also the sides with the hips! And for normal lactation, you need a rational and balanced (and not super-calorie or fatty) nutrition, a sufficient amount of liquid and breast massage. But at the same time, you should not rush to the other extreme and go on strict diets while breastfeeding. Such an excess will lead to the paucity of milk production (both in quantity and quality), which will harm, first of all, the baby.

– choose a balanced nutrition program and stick to it, eating 5 times a day by the hour (just like your little one). Snack on a few nuts or fruit instead of crackers and cookies. Try to make dinner easy – for example, make vegetable soup or vegetable salad with baked or boiled chicken.

An extra few glasses of pure water will increase both metabolism and lactation, and will help to quickly restore the skin of the face, exhausted by pregnancy.

Yes, losing weight in parallel with the first (most difficult) months of a child's life is not easy. But the result is worth it. After all, it is much more valuable for a child to have a calm, self-confident and attractive mother nearby than a woman who has complexes and suffers from excess weight.

Just follow the simple guidelines and keep your cool.

Successful weight loss to all mothers!

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