Many women after the birth of a child exercise to lose weight after pregnancy to restore the figure. Following the traditional stereotype, according to which the expectant mother should eat more, for “two,” during pregnancy, they give themselves relief, begin to adhere less strictly to a balanced diet. Since losing weight after childbirth is entirely exercise to lose weight after pregnancy possible, they calm themselves with this thought and start to eat what they want. As a result, extra pounds appear. But why first gain weight, and then take a diet for weight loss belly or exhaust yourself with physical exercises?
Why it is necessary to exercise to lose weight after pregnancy and sides after childbirth
It considered the norm if during the pregnancy the body gains 10-15 lbs. Although there are cases when the weight increases by two to three dozen pounds and you have to exercise to lose weight after pregnancy seriously.
The appearance of excess weight associated with some reasons:
As a rule, during pregnancy, it turns out to move less, especially with an enlarged abdomen it becomes difficult. Calories are directed to create a fat layer in front of the trunk and at the waist to protect the fetus from adverse external influences.
Adipose tissue also increases on the hips. The need for exercise to lose weight after pregnancy is often associated with heredity. If one or both parents are obese, most likely the young mother will also have to take care of the preservation of the figure. Even the slender could grow stout if its parent at the same age gained weight. The reason for a significant increase in body weight during pregnancy can be a delay in the body’s fluid.
Practice shows that it is better to exercise to lose weight after pregnancy with the appearance of the first extra pounds. If after giving birth to give up and leave everything as is, after six months, additional pounds begin to “help” obesity. Most likely, it will happen shortly. After about ten years, the weight increases by another 6-9 pounds, which leads to a metabolic disorder. These diseases will have to be treated under the supervision of a specialist.
A nursing mother has to be very careful. About various “fast” ways of losing weight after childbirth cannot be a question. Contraindicated surgical operations, strict and not very diets, special dietary supplements, reducing weight. The most optimal – in one way or another in a natural way, gradually reduce the mass by about 1 lbs per month.
The most secure way to lose weight is to regulate the regime of the day and learn how to eat right. After childbirth all the time is spent on caring for a child, sometimes a young mother does not have time to eat. A non-regular diet causes a set of pounds, as the body becomes entangled and therefore does not know when next time it will be possible to have a snack. It begins to accumulate the incoming calories “in reserve,” which makes the figure less slender.
A simple and rather fast way of postnatal weight loss is to eat often, preferably at one time with your favorite child, but in small portions.
It is believed that large portions of fat milk, cream – precisely what you need in the period of breastfeeding. In part, the choice of the diet is correct, but it is challenging to become slim with such a diet.
Therefore, you need to take not only by quantity, eating “for two.” And also the quality and variety of food. Of course, young milk is useful for milk, cottage cheese, various sour-milk products, lean meat – veal, a bird fillet, fish. A child for proper development is essential not so much the fat content of milk, how many microelements and vitamins coming from food.
A simple and effective way to reduce weight after delivery is to include foods rich in iodine and iron in the diet.
Without sufficient iron intake, it is almost impossible to reduce body weight. These micronutrients are found in seafood, liver, eggs, and nuts, although they are caloric. As a result of a more balanced diet, the child will receive a sufficient amount of vitamins and minerals necessary for him, and the young mother will not have to be transferred.
Diet for slimming belly after childbirth should be a more strict use of delicacies. Sweets can only be eaten on a full stomach, not replacing them with food. Eat slowly, savoring. The reason for the increase in the waist can be mother’s diligence. If the child is capricious and not finished eating porridge, Mom also should not eat it. It’s clear; it’s a shame to throw it away. But these are extra calories that prevent you from losing weight.
How to lose weight after the birth of exercises to restore the figure
The most straightforward and most useful exercise is maintaining cleanliness and order in the house. This is the restoration of the figure, the disposal of the room from dust and dirt, which is vital to the health of a small person.
Another simple, effective exercise to lose weight after the birth of a child is walking in the fresh air. It is important not to take the wheelchair on the balcony, but to roll it in front of you, walking on the street. Too zealous and go fast do not need, because it is unsafe – you can quickly fall and knock over the stroller.
During the walk give the body training and remove the stomach, it is useful to put the child in the backpack-kangaroo face forward. The significant load on the muscles to lose weight is given by the alternation of the pace of walking:
five minutes to walk at a fast pace;
a couple of minutes to relax, going for a quiet walk.
The “athletic” walk lasts about half an hour and is performed in the morning and evening, every other day. The child is growing, the weight of “burdening” is continually increasing. In addition to postnatal weight loss, the abdominal muscles are strengthened, this is the original female way to pump the press. To load evenly distributed to different muscle groups, the position of the backpack can be changed by placing it alternately in front or behind. Since you can lose weight after the birth of a new person with the help of simple physical exercises, it is necessary to take care of them for a little while the child is asleep:
Put a load on the hips – for example, a pillow – and, lying on the sofa or the bed, raise and lower your legs, holding the pillow with your hands. This strengthens the abdominal muscles and helps to reduce weight; Postnatal weight loss is promoted by training with a hoop, but it is better to start them after 4-6 months. The muscles of the uterus should naturally contract and come back to normal. Otherwise, if you start studying too early, you can never wait for a flat stomach, it will hang ugly. Of course, lessons with the hoop are performed on an empty stomach;
A useful exercise for restoring a figure after pregnancy is lifting and lowering the stomach with a thick book or small bulky pads. Lie on your back, raise and lower the load with the movements of the muscles of the abdominal press;
To lose weight after some time after childbirth, lying on the back try to touch the right elbow of the bent left knee. With the increase in fitness, increase the number of repetitions.