The effectiveness of losing weight after pregnancy depends on many factors, including the weight of the recruited during pregnancy. In the first week after birth, most women lose an average of 4,5 to 6,5 kilograms.
The intensity of losing weight after pregnancy is determined by several factors, including heredity, health conditions in general, diet and physical activity.
If you want losing weight after pregnancy, you will need some time, so do not panic and be ready for what will have to make a little effort.
Remember that it possible to lose weight over a reasonable period of time, if you approach this matter with all seriousness and determination.
First analyze your behavior. There are common mistakes that often prevent women from returning after giving birth to their previous form.
Do not overeat. For some reason it is considered that the abundance of maternal nutrition affects the quality of her milk. In fact, the process of lactation hormone prolactin controls, development of which has nothing to do with nutrition. So you have every right to change your diet, making it balanced.
Do not eat up the kids. Note: Any excess food will inevitably be delayed at the waist and hips.
Try not to try, when preparing food.
However you were busy with your baby, eat at least 4 times per day. It never skip breakfast, and try to do a light evening meal.
Dinner should end no later than 4 hours before sleep. It is not necessary to follow a categorical rule “No crumb after six o’clock.”
Determined to make lower-calorie diet, do not give bread. Often, ladies who want to lose weight, instead of the traditional sandwich eat a piece of cheese or ham.
A nursing mother should forget about any diet and fasting. All of these extreme methods of weight loss will inevitably affect your health, and on the feelings of the child.
Notice and choice of products. Remember: categorically forbidden food does not exist, there is only a temporary limitation:
Fats should constitute no more than a quarter of the total calories. If you adhere to the rules in 1500 kcal daily, you can get no more than 40 grams of pure fat.
Meat and meat products you can eat only 1 time per day, with breakfast or lunch. And here is fresh, boiled and stewed vegetables without fat try to include in each meal.
Dairy products you are entitled only to skim.
Do not refuse from grain products. But sweet is better to exclude from the diet.
A ban on nuts and seeds. Without realizing it, along with nuts you get almost half of daily calories and significantly exceed the limit fats.
Instead of juice, choose water or fresh fruit. Carbonated soft drinks like Coke better left out altogether – in addition to sugar and caffeine it contain a lot of completely unnecessary young mother colors, flavors or preservatives.
Do not take special drugs and supplements for weight loss, as well as “cleansing” herbal teas, when you are breastfeeding. Their use can affect the quality of your milk.
Successful weight loss is impossible without physical exertion. But the nursing mother is unable to give a lot of time sport.
Exercise after childbirth is vital. And to begin to actively move to within two weeks after birth. You do not need to allocate time specifically, just use the clock walks with the baby.
Your task – a quick walk at least an hour. Step in with the maximum speed is not going to run and avoid the appearance of dyspnea. Such a quick walk will burn many calories and just have to taste the baby.
About a month after giving birth can begin more serious training. If you have the opportunity to briefly leave the baby, go to a sports club for yoga, dancing. Come to the training routine gradually – it is not necessary from the outset shoulder the heavy burden.
An alternative may be a home occupation. Choose the right set of movements independently from books or magazines, or buy a special tape with exercises for new mums. Begin to engage in one or two times a week, gradually increasing the number of training sessions to three. Daily walks at the same time, of course, not canceled. By the way, if you find it hard to carve out an hour for a full workout, break it into 15-minute segments and perform throughout the day.
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