Almost every young mother, some time after the birth of her baby, begins to think about how to lose weight after childbirth. However, regaining the shape that made you happy before the baby was born is actually quite difficult. After all, lead a healthy lifestyle, actively play sports and adhere to diets very difficult due to the need to care for the baby almost all the time. As a result, many new mothers, after a certain period, note that their body weight indicators rise sharply. However, you should not despair, since there are many methods of losing weight after childbirth, tested by many generations of women.
Pregnancy and excess weight
According to existing standards, during the period of bearing a child, a pregnant woman should gain no more than 12 additional kilograms. If this figure has not been exceeded, then the extra pounds will disappear during childbirth , as well as in the first weeks of recovery after it. However, those women who gained too much weight during pregnancy , gaining 20 or more kilograms, as a rule, find it much more difficult to return to their previous, familiar forms. Therefore, it is necessary to think about the upcoming recovery already during the period of bearing a child, without trying to eat too much. There is a fundamentally incorrect opinion that a pregnant woman should eat for both herself and the baby, that is, a double portion. Psychologically, such a statement prepares the expectant mother to believe that excesses during the period of bearing a baby are quite acceptable.
At the same time, consuming much more calories, a woman moves less due to her position. As a result, there is no consumption of energy obtained from food.
In addition, during pregnancy, the female body experiences tremendous stress due to serious restructuring. Special mechanisms are launched in the body aimed at protecting the unborn child. It is for this purpose that a layer of fat actively accumulates on the stomach, hips, and sides. Features of the figure and, in particular, its changes during pregnancy also depend on genetic predisposition. Therefore, if overweight , then she is more likely to become overweight. In addition, the distribution of fat in a pregnant woman occurs approximately the same as it was in her mother.
Significant weight gain occurs when a woman develops gestosis and other pathologies that provoke fluid retention.
As a result, statistics show that 40% of women over 30 are overweight. And after the age of forty, half of women already have extra pounds.
Thus, if a woman gained more than 13 kg during pregnancy and remains overweight for six months after the birth of the baby, then in this case we are talking about long-term obesity and the possibility of subsequent endocrine disorders .
Factors influencing weight loss after childbirth
Experts identify several important factors that influence a woman’s weight loss process after giving birth. First of all, motivation is important: a young mother must clearly define her goal and facilitate the path to it with the help of some important psychological guidelines. Psychologists recommend not setting exorbitant goals for yourself, for example, losing tens of kilograms. It is best to plan to lose a few kilograms over a certain period of time or try to achieve the ability to wear a certain item that the woman wore before pregnancy. There are simple methods of motivation: for example, writing down your goal on a piece of paper and hanging this sheet on the refrigerator to constantly embed such a thought into the subconscious.
Psychological attitude is extremely important for losing weight after childbirth, since at this time the young mother may suffer from symptoms of postpartum depression . Her mood changes sharply, self-pity appears, and against this background, food often becomes a kind of “comforting” factor. It is advisable to prevent this from happening, and if postpartum depression occurs, it is advisable to consult a doctor who will help you overcome problems and approach the process of fighting excess weight with the right attitude.
Two main factors are proper nutrition and exercise. A balanced diet is the most important factor influencing the process of losing excess weight. Performing simple exercises just a few days after giving birth will help you get in shape faster and, in addition, will help a woman overcome postpartum depression. Later you can move on to more serious training.
Experts also recommend that women after childbirth wear a special bandage that helps tighten stretched skin on the abdomen and overcome periodic back pain.
In addition, a passive way to lose excess weight is a long period of breastfeeding.
Tips and tricks
- After childbirth, a woman should first of all take care of health and well-being for herself and her baby, and only then about meeting the ideals of beauty.
- You shouldn’t torture yourself with diets and exercise immediately after returning home from the maternity hospital.
- It is better to start losing weight 6-8 weeks after giving birth, when the body is stronger and the body is ready to fight extra pounds.
Healthy sleep
Small children (especially those under one year old) mean constant lack of sleep. And as you know, permanent stress, unfortunately, does not contribute to weight loss. The “young mother” factor must be taken into account and not demand too much from yourself. After a sleepless night, it is much more beneficial to sleep (including for your figure) than to force yourself with a “planned” workout.
Features of losing weight after childbirth
It is possible to lose weight after childbirth if you take into account some features of the period of breastfeeding and recovery after childbirth. It is very important that while breastfeeding the mother does not use radical methods to lose weight. Therefore, neither medications, nor adherence to various strict diets, nor surgical interventions should be practiced at this time. In addition, such methods generally have a negative effect on the body and skin condition. In addition, over time, excess weight returns.
While breastfeeding, you should not drink teas with a laxative effect, which help remove fluid from the body. Therefore, every young mother should realize that losing weight after childbirth should occur smoothly and gradually. The best option is to lose from 250 to 400 g in one week. Thus, the weight will be lost at the same rate as it was gained during pregnancy. It should be noted that stabilization of hormonal levels occurs approximately two years after the birth of a child, so the process of losing weight can be difficult.
The process of losing weight involves observing two basic principles: you need to eat less food and at the same time move actively. But for a nursing mother, too much physical activity is not suitable, since exhausting exercise can negatively affect the process of feeding the baby.
The very first exercises after childbirth, which can be used as a kind of daily workout, are walking with a stroller. In order to feel the effect of such walks, you need to move quite intensively, walking several kilometers every day. Walking in clean fresh air not only helps train muscles, but also has a positive effect on the production of breast milk. Effective weight loss occurs if the heart rate increases to 120 beats per minute, and this can be achieved if you walk at a fairly fast pace. Walks with your baby should last at least two hours every day. So, walking quickly with a straight back will burn the same amount of calories as running or exercising on a machine.
A kind of “exercise” can be performed with the smallest child. For example, if you carry your baby in a kangaroo pouch, you can improve your posture and strengthen your abdominal and back muscles. To make such exercises more varied, you need to carry the child in such a backpack either in front or in back. The baby's weight will gradually increase, and the load on the muscles will also increase.
During the period when the baby is resting after feeding, the mother can do a little exercise aimed at strengthening muscle tone. There are special video trainings for classes after childbirth. However, you can choose several suitable exercises yourself. At first, it is enough to do two fifteen-minute workouts a day; later, a month after the birth of the baby, the training time can be doubled. If the birth took place without complications, then after 5-6 weeks you can gradually begin training on simulators. But it’s too early to use strength training equipment: it’s better to use an exercise bike, treadmill, or elliptical trainer. At this time, you can already perform yoga classes. An excellent option for a young mother is regular swimming, which has a positive effect on both the general condition and the process of losing weight.
Any training must be carried out with an empty stomach, so at least two hours should pass after eating. By the way, you should also not eat after playing sports, since during active exercise the fat burning mechanism is triggered, which lasts about two hours.
By the way, after a cesarean section , as well as after a very difficult and complicated birth, before starting training, a woman needs to undergo a gynecological examination to make sure that the recovery process is going well. However, earlier than a month later, even light exercises should not be done.
When playing sports, a young mother should not wait for the first results after a short period of time. Therefore, it is best to monitor the process of losing weight after childbirth once a month, measuring volumes and weighing yourself.
How to quickly lose belly fat after childbirth?
Young mothers are upset that after pregnancy and childbirth, the figure cannot return to its normal state - the stomach has sagged, folds of skin and fat, stretch marks have formed... How to get rid of this condition and regain your previous figure - this is the question asked by almost all women who have given birth baby. There are several ways to help you return to your previous shape. However, women who have had a cesarean section should consult a doctor before attempting to remove the belly after childbirth to avoid suture dehiscence and other unpleasant situations.
Bandage and tying
One of the simplest and most reliable methods of bringing your figure back to normal is bandaging and bandaging the abdomen with special tightening devices. Such corsets reliably fix the stomach, ease the load on the lower back and allow you to significantly reduce wrinkles in the waist area within a month of constant wear.
Latex Waist Trainer Corset for Waist Reduction
- Official website Customer reviews
Massage
If the doctor allows, then you can use different massage methods, both manual and hardware. This method helps to increase blood circulation, break down fat cells and quickly get rid of extra pounds in the abdominal area. Contraindications for massage include internal bleeding, inflammatory processes in the genitals, and infectious diseases.
https://youtu.be/ciWCzakYEew
Exercises
In order to get rid of the belly after childbirth, twisting the body while lying down is perfect. On your back, with your knees bent, you need to slowly rise and turn your torso from side to side.
Leg raises are also great for strengthening your abs. Lying on your back, without lifting your lower back from the floor, you need to slowly raise your straight or bent legs 90 degrees up and lower them. Each version of the exercise is done 20-30 times in 2 approaches. With regular exercise, you can significantly reduce your belly in just 2 weeks.
Exercises for weight loss after childbirth
An excellent exercise for getting rid of fat can be the plank. Take a position with emphasis on your toes and elbows. Be sure to try to keep your back straight without arching your lower back. The position must be held for 30 seconds.
The following exercise helps eliminate folds on the sides and stomach: lying on your side, with one hand under your head and the other lying freely on the floor, slowly raise your leg up. Do it alternately on the right and left sides.
You can try side crunches. The pose is similar to the previous one, but you need to bend your legs slightly at the knees, place one hand behind your head, and rest the other on the floor. As you inhale, you need to twist your torso in one direction, as you exhale, take the starting position, and on the next inhalation, twist in the other direction.
It is also recommended to use various exercise machines and stimulants for losing weight in the abdominal area. They not only save your precious time, but can also completely replace a workout. For example, ems trainer works while you rest.
Electrical muscle stimulator ems trainer
- Official website Customer reviews
Nutrition for weight loss after childbirth
It is possible to lose weight relatively quickly after childbirth only if, from the first days after returning from the maternity hospital, the woman’s nutrition is correct and as balanced as possible. A nursing mother should not think that her diet affects how much milk is produced. It is also a misconception that large amounts of cream tea and fatty, rich foods contribute to the quality of milk. In fact, a young nursing mother just needs to drink a lot, consuming fluids before each feeding of the baby. The total amount of liquid you drink per day should be at least two liters.
For both stable lactation and weight loss, a woman should divide her daily diet into five to six servings. You should consume no more than 200 g of food per meal. You should not eat before bed; it is better to have your last meal 3-4 hours before bedtime. At night, it is enough to drink low-fat kefir or fermented baked milk. But skipping breakfast is not advisable: eating in the morning ensures that the body will process the food consumed more intensively.
Dishes fried in a frying pan, as well as very fatty foods are contraindicated both when breastfeeding a child and in the process of actively losing excess weight. It is best to cook food in a double boiler: this way the nutrients will be preserved and the dish will not absorb excess fat. The most suitable dish for the “postpartum diet” is stewed and boiled vegetables. They should make up about half of the entire daily diet. A young mother who finds it difficult to find time to prepare food can use frozen mixtures of vegetables, the vitamins and nutrients in which are preserved when frozen. True, in the first months of breastfeeding , you should not eat those vegetable mixtures that contain legumes, as this is fraught with gas formation in the baby. But over time, they can be gradually introduced into the diet.
Fruits are an excellent dessert option for a nursing, losing weight mother. However, you should not get carried away with bananas and grapes, since these fruits have very high calorie content.
Both the lactation process and proper weight loss after childbirth do not exclude the daily consumption of dairy products. Some of them, however, are very high in calories. But if it is better not to consume sour cream during the process of losing weight, then you cannot do without cheese, which provides the body with calcium, during lactation. It is advisable to choose low-fat dairy products. In this case, cheeses of the Chechil, Adyghe, and Camembert varieties are suitable.
But meat for a nursing mother who wants to normalize her figure can be consumed only once a day. However, it should be non-greasy. Sausages and sausages are a source of fat, so it is better to exclude them altogether, preferring poultry, rabbit, beef,
Porridge is a fairly nutritious product, but consuming cereal porridge is still important for proper feeding of the baby: this significantly reduces the risk of developing allergies .
Particular attention should be paid to ensure that constant snacking does not become a mother’s habit. If you still really want to eat, it is better to satisfy your hunger with fruits, and sometimes a glass of green tea will help.
A woman losing weight after childbirth should clearly know the entire list of prohibited foods that do not contribute to weight loss and at the same time can harm a baby who is fed breast milk. So, in a young mother’s diet there is no place for fried and smoked foods, canned food, spicy and salty foods, alcohol, and chocolate. Seemingly healthy seeds and nuts are also insidious products: they are high-calorie, very fatty and can provoke allergic manifestations in a child.
Flour baking is a food that is best consumed little by little and very rarely. But a nursing mother can still treat herself to a small bun once every few days. It is better to eat it in the morning.
Experts advise mothers to properly adapt to the child’s daily routine, without skipping meal times. By the way, many women finish delicious purees and other food after the baby, making a serious mistake. After all, without noticing it, a young mother constantly consumes additional calories, which in the end can only add several kilograms.
The total caloric intake of a young mother's diet should not exceed 2000 calories per day. Significant restrictions - less than 1300 kcal per day - can have a negative impact not only on the lactation process, but also on metabolism , since its speed may slow down.
It is also important to track the process of losing weight because if there is no weight loss in a woman who plays sports and limits her diet, endocrine disorders are possible. In this case, you should immediately visit an endocrinologist.
What happens to the body after childbirth?
Throughout pregnancy, the woman’s body accumulated fat reserves “for future use” so that the baby could grow and develop normally. After giving birth, it is rare that a woman manages to immediately get rid of her belly - with the birth of the baby, weight is lost, but not much. In addition, breastfeeding, lack of sleep, and disrupted diet affect a woman, and she cannot get rid of extra pounds for a long time. You won’t be able to get rid of accumulated excess weight in a month or two. You will have to prepare for the following:
- when breastfeeding, you may be able to lose weight faster - the body, trying to maintain high quality milk, breaks down lipids that are lost during feeding;
- hormonal levels may be disturbed and return to normal only 1-1.5 years after birth, which does not allow weight to be quickly normalized;
- an incorrect diet with an abundance of fats and carbohydrates contributes to the gain of extra pounds;
- low physical activity and a slow pace of life slow down metabolism, the process of losing weight is slow;
- Postpartum depression, which is typical for many women, can interfere with the desire to get back to normal.
Breastfeeding and weight loss after childbirth
According to the observations of nutritionists, those women who feed their baby with breast milk for a long time find it much easier to part with the kilograms gained during pregnancy. Indeed, during breastfeeding, the uterus contracts much more actively and quickly returns to normal. The main thing is to eat without excess, without going on a diet, but also without abusing fatty and especially nutritious foods. To lose weight, nursing mothers need to replenish their iron reserves, since during labor and postpartum bleeding, its level decreases significantly. This microelement takes an active part in the production of an enzyme that affects the fat burning process. Therefore, a young mother should replenish her iron supply by eating eggs, liver, fish, carrots, and wholemeal bread.
https://youtu.be/qjwAWcN5rfE
