Where does excess weight come from and how can a young mother lose weight after childbirth? How to lose weight after childbirth? What to do if nothing helps

Nutritionists and endocrinologists argue that weight more than 13 kg, gained during the entire period of pregnancy and remaining for 6 months after childbirth, is a serious reason for the subsequent development of obesity. The accumulated kilograms attract their friends, and another 8-9 kg are added to the previous surplus during the year. If you decide to regain your previous shape after childbirth, you should not neglect losing weight, citing being busy and breastfeeding: the fight against excess weight must be started now.

What points should you focus on if you urgently decide to lose weight after giving birth?

Seven secrets on how to lose weight after childbirth

1. The most common reason for gaining and maintaining excess weight after childbirth is poor diet. A young mother, paying maximum attention to her child, completely forgets about full meals, satisfying her hunger with “leftovers” from the children’s table, sandwiches, canned food and other unhealthy foods. It turns out that you don’t really eat anything, but at the same time you gain weight. In order to lose weight after childbirth, you should develop the habit of eating 4-5 times a day at all costs. Breakfast should be quite hearty, lunch at 13-14 hours, and dinner no later than 18 hours. You can snack between meals with green tea or unsweetened fruit.

2. Breastfeeding is not a reason to eat for two. The quantitative characteristics of the mother’s nutrition do not in any way affect the quality and quantity of milk. It is only important that the diet is complete and satisfies the need for essential substances, vitamins, and microelements. The amount of liquid you drink per day should be at least 2 liters, this will maintain the required level of lactation. In addition, the feeling of thirst often stimulates the feeling of hunger, so if you want to eat between main meals, it is better to drink water or unsweetened tea first.

3. As usual, in order to lose weight after childbirth, you should exclude fried and fatty foods, smoked, spicy, spicy, and pickled foods from your diet. The predominant culinary processing of food should be steaming, baking or stewing. Sweets in moderation are allowed until 12 noon. For lunch, it is better to eat meat or fish with vegetables, give preference to pasta made from durum flour, porridge with vegetable sauce. For dinner, you should limit yourself to dairy products, any other protein food without a side dish, or vegetables and fruits. It is important to take additional vitamins or special biologically active supplements for nursing mothers during lactation.

4. Of course, for effective weight loss after childbirth, physical activity is necessary. You should not refer to being busy - this is just a way to justify laziness. Even the most caring mothers and ideal housewives will find fifteen minutes to charge. Forget about the idea of ​​“putting” your baby in a stroller on the balcony. Hiking with your child is a great way to lose weight. Race walking at a fast pace for 2-3 hours will save you the same amount of calories as a three-hour exercise session; it is only important to choose suitable clothes and shoes for the walk. No one has canceled special exercises for housewives with a mop and a vacuum cleaner - a great way to strengthen the abs, back muscles, arms and legs. A couple of months after giving birth, you can already think about visiting a sports club. But even if you don’t have anyone to leave your child with, you can purchase a disc with a set of exercises and practice at home. If you manage to get to the gym, start with swimming, exercise on an exercise bike, elliptical trainer or treadmill; for a change, you can try dancing and yoga. A little later, after a month or two, you can start strength training.

5. For effective weight loss after childbirth, a psychological attitude is important. You need to lose weight not because a friend called you fat and not in order to fit into old jeans. You need to find a more compelling reason to lose weight, such as your health, your sex appeal, and your spouse's love.

6. Don’t try to program yourself, don’t set deadlines for yourself, don’t come up with punishments for failures in an attempt to set a certain pace for weight loss. Only an optimistic attitude every day will help you confidently move towards your goal. Be happy for every kilogram you lose and even for the fact that you manage to maintain your own weight. Cheer yourself up with the fact that short-term gains and “boners” occur due to transient hormonal changes, for example, before menstruation or during ovulation. When the hormonal levels return to normal, the weight gained will suddenly go away and take with it a few hundred more grams.

7. If the weight gain after childbirth is large, if the body weight continues to increase, if dark, coarse hair appears on the face, chest, anterior abdominal wall, arms, hips, back, consult a doctor. These symptoms indicate more than just obesity. They talk about serious endocrine disorders that can cause serious health consequences. In this case, you will be able to lose weight only by coping with the disease and normalizing your hormonal levels.

Losing weight after childbirth is easy! There are no special secrets! You just need to set the right goals and persistently pursue them, despite all the imaginary obstacles.
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What worries mothers of recently born babies? These are thoughts about the health and comfort of the little man. And worries about how to bring your weight back to normal. Basically, mothers carrying a child gain about ten extra pounds during pregnancy. They want to get rid of them as soon as possible and get back into good shape. Eight basic rules for losing weight after childbirth will help you cope with this problem.

Let's decide on the motivation that will guide our activities in losing weight. And let's start the fight against excess weight.

What is your motivation to lose weight after giving birth?

There may be several reasons for losing weight after childbirth. One of the factors or a combination of them may predominate:

1. Dissatisfaction with one's own appearance. When you no longer want to go to the mirror, so as not to see the shapes that have added volume.
2. Physical discomfort. Shortness of breath, rapid fatigue, even with light exertion.
3. Return to the old wardrobe. Favorite things gather dust in the closet. They are waiting for the owner to return. Updating your wardrobe is an expensive business, and shopping is not fun when you can’t fit into the desired item.
4. Reproaches from a picky spouse or fear that he will start looking “to the left.” Not all husbands correctly assess the changes that accompany the birth of a long-awaited child. The external attractiveness of a wife is what they require, and the details are not important.
5. Sometimes work requires attractive appearance, including figure.

8 rules for losing weight

It is difficult to lose weight without strict diets, the use of medications and dietary supplements for weight loss, as well as surgery. All this cannot be used in the first time after childbirth. Because it can harm the baby if you are breastfeeding. And it is fraught with the return of lost kilograms. Therefore, we adhere to the following rules:

1. Movement is life

During pregnancy, especially in the last months, you moved slowly and carefully. Now we need a new rhythm of life. We increase physical activity.

Morning exercises and moderate physical activity in the form of exercises for various muscle groups will increase vitality. They will charge you with vivacity and energy. Excessive exercise can be harmful, but many exercises are beneficial even for pregnant women. For example, flexibility or stretching exercises, exercises on a fitball. On the latter, you can simultaneously rock your baby and adjust your own figure.

Daily walks with a stroller are beneficial for you and your child. Breathe fresh air and lose weight. Coming to the playground and sitting on a bench is not our option. It is better to move with a stroller, moving at a fairly fast pace and with a straight back. 1 hour of intense walking burns about the same calories as 3 hours of exercise. It is also very useful to carry the baby in or out as exercise.

2. Proper nutrition

It should always be followed. This is ideal. And this is especially true when you are breastfeeding. After all, all the “harmful” things eaten are passed on to the baby through mother’s milk.

Eat more often, in small portions, eat with your child, about 5-6 times a day. Don't indulge in sweets, even if you really want to. Better vegetables and fruits than confectionery. We eat porridge, soups, low-fat meat and fish dishes. We refuse sandwiches on the run, fast food, semi-finished products, fried foods. Have a good and hearty breakfast. As at all times, breakfast is considered the most important in the daily routine.

Such nutrition will not only make you slimmer, but will also have a positive effect on the development of the newborn’s digestive system. “Mom should eat for two” is a myth. On the contrary, overeating contributes to increased gas formation and allergic reactions in the child. It is better to choose foods rich in healthy vitamins and microelements.

The main substances the body needs after childbirth and especially if you are breastfeeding are iron, calcium and protein. Therefore, it is necessary to consume sufficient quantities of milk, cottage cheese, lean meat, beef liver, fish and cereals. Drink plenty of fluids, but not coffee or tea.

If you are bottle-fed, you can add calorie calculations. Any counter on the relevant websites will help you calculate the amount of calories per day that is acceptable for you. You just need to enter the necessary parameters: initial and desired weight, age, height.

3. Breastfeeding

It’s one thing when giving up breastfeeding is a necessity due to objective reasons. For example, illness or disappearance of milk in a mother, allergies in a child.

If the reason for refusal is a reluctance to “spoil your figure,” this is wrong. Taking care of the baby is a priority, and the benefits of mother's milk are obvious. In addition, contraction of the uterus during feeding will quickly bring the giving birth body back to normal. Consequently, the extra pounds will go away faster.

4. Take into account hormonal imbalance

After bearing a child and giving birth, certain processes in the body may be disrupted. After all, childbirth is a big shake-up for the female body.

Restoring hormonal levels is a slow process. Therefore, do not be surprised that the weight begins to come off gradually, “with a creak.” Give your body the opportunity to adapt, don’t give up. And soon you will return to your previous levels.

Note to moms!

Hello girls) I didn’t think that the problem of stretch marks would affect me too, and I’ll also write about it))) But there’s nowhere to go, so I’m writing here: How did I get rid of stretch marks after childbirth? I will be very glad if my method helps you too...

5. Avoid stressful situations

After the birth of your child, you have not yet had time to come to your senses, but your worries have increased significantly. Frequent feeding of the child, getting up at night, lack of opportunity to get a full night's sleep, washing diapers. And no one canceled household duties: cooking, cleaning the house.

Don't put everything on yourself. So you will come to nervous exhaustion and... And, by the way, it increases appetite. Call your household members for help: mother, husband, grandmother, mother-in-law.

If this is not possible, once again give up everyday household chores in favor of sleep and rest. Even a short break will give you a positive outlook on the world. Moreover, you have a huge bonus - the presence of a small source of joy nearby, your child.

6. Exercises with your baby

You can exercise without going to the gym. You can put your child in a kangaroo to do homework, you can put your baby on your chest to pump up your abs, you can... Yes, you can come up with many different exercises with your child that will bring a lot of pleasure to both you and your baby. It is also very important that the load in this case will increase gradually as your baby grows.

7. Return to the joys of sex

The first time, when the painful sensations after childbirth are still alive, and you don’t want to think about it. However, return to this source of vitality a little later. During the intimate process, not only calories are burned and excess weight is lost, but also pleasure is delivered, psychological comfort is restored, self-esteem increases, and health improves.

As a rule, after childbirth a woman becomes more sensual. Therefore, fall in love with your partner again, discover new facets and shades of sex with him. And at the same time, lose weight!

8. Positive attitude

We're back where we started again. Remember motivation.

Don't put off losing weight until later. Tomorrow will be late. The sooner we start, the sooner the result will come.

If you stumble or break down, start again. It didn’t work out now, it will work out a little later.

Thinner friends and companions on the playground are not an object of envy, but of imitation. Catch up and overtake! - let this be your motto.

And lastly, perhaps one of the main ways to look good is to set yourself up for it. Not a single negative word in front of the mirror to your reflection! Remember the famous Soviet film of the same name - the system of self-hypnosis works, and since then it has repeatedly justified itself. As you tune in, so it will be! Now there is a living positive thing with you - your baby. It’s better not to iron the diaper once again, but to play with it, laugh and enjoy the existence of your baby.

Every kilogram lost is the result of your work on yourself. You are strong, you can handle it! Become slimmer, more beautiful and attractive. You are not only a wonderful mother, but also a wonderful Woman!

Young mother Yulia tells how long after giving birth you can start doing weight loss exercises and going to the gym. She also talks about how to properly plan your diet and shares some recipes. In addition, Yulia draws attention to the common mistakes that young mothers make when trying to remove their belly and sides, and explains how you can start training at home. And it is really very important to understand that you can lose weight after childbirth not only in the gym, but also at home, because... First of all, you need to strictly adhere to the correct diet.

Note to moms!

Hello girls! Today I will tell you how I managed to get in shape, lose 20 kilograms, and finally get rid of the terrible complexes of fat people. I hope you find the information useful!

The question “how to lose weight after childbirth” often begins to worry a woman long before she finds out that she is having a child. And, faced with how pregnancy changes the body, the young mother can’t wait to find out: when can she think about returning to her previous size? What to do if time passes, but the extra pounds remain in place? What mistakes and stereotypes prevent you from seeing a slender reflection in the mirror again? Well-known nutritionist, candidate of medical sciences Rimma Moisenko told the site about proper weight loss after childbirth.

“Children’s” kilos have a “statute of limitations”!

The specifics of losing weight after childbirth depend on the individual characteristics of the body, the course of pregnancy, and well-being after childbirth. And also on the possibility and nature of the mother’s sleep. A “confrontation” with a nutritionist is definitely necessary in order to exclude postpartum depression, which can become an additional risk factor for the appearance of extra pounds.

Formally, the postpartum period in nutritional practice is associated with the period of feeding and the period of the beginning of the menstrual cycle (this is already the end of the postpartum period). Until a woman's menstrual cycle resumes while she is breastfeeding, her hormonal levels are altered and may not allow for a full recovery. However, if this period is long over, the child is born, fed, walks and talks, and the mother has still not lost weight, such excess weight can no longer be considered postpartum, other factors come into play.

Of course, the young mother's more than active lifestyle will partly help her lose excess weight - she now has a lot of troubles, a lot of physical activity and daily (sometimes many hours) walks. However, for significant weight loss (if we are talking about 10 or more extra pounds gained) this is not enough.

Who cares most about losing weight after childbirth?

The risk groups for excess postpartum weight include all women who, in principle, easily gain weight, and who also constantly “sit” on various diets before conception, thus arranging a kind of swing for their own weight - up and down.

Also, as a rule, all those who are genetically overweight after childbirth are faced with the need to lose weight after childbirth - this is an individual feature for which nature has its own explanation, but you should be prepared: if the women of your family have noticeably gained weight after giving birth to a child, There is a high probability that you will also encounter this problem.

Also, according to statistics, women are forced to answer the question “how to lose weight after childbirth” more often than others:

• those who became pregnant using IVF;
• who took hormonal maintenance therapy during pregnancy;
• suffering from histogenic diabetes mellitus (with changes in hormonal levels).

And, of course, those of us who are sure that during pregnancy we need to eat “for two”, move a little and sleep a lot, risk facing difficulties in returning to a normal weight postpartum. And, no matter how offensive it may be, they were terrified of gaining weight after childbirth.

If you weren't able to work on your eating habits before pregnancy, motherhood is a great opportunity to start working on them! First, lactation helps to lose weight after childbirth, for the success of which mothers remove all questionable products from their menu, and when the time comes to introduce complementary foods, this becomes a chance to make the table healthier for the whole family.

How to lose weight after childbirth: proper nutrition and self-love!

In general, the appearance of additional fat deposits during pregnancy and their retention after childbirth is a normal process, part of female physiology. “Baby fat” is not at all childlike in protecting the fetus during pregnancy and the recovering uterus after pregnancy. A small amount of fat may accompany hormonal changes while a woman is breastfeeding.

But the reasoning “I’m fat because I’m 36, I have two children, and I have the right to it” is the childish thoughts of an adult that are better to eradicate. If you want to have fewer problems with excess weight after childbirth, then, of course, I can only recommend one thing: getting yourself into ideal shape before pregnancy. A stable, natural, long-term shape achieved through proper eating habits and lifestyle, and not through starvation in the name of slimness, which exhausts both the psyche and the body.

If you develop such habits, they simply will not allow you to change after childbirth.

The most common mistakes that prevent you from losing weight after childbirth

• Inexperienced mothers, due to some prejudices, refuse to give birth on their own and feed their children from the first days of their life or feed for too long, which can also turn into a weight problem (see below).
• Inexperienced mothers go on strict diets, which changes the quality and quantity of milk and deprives the child of the pleasure of getting the right food, and the woman herself is doomed to weight fluctuations, looped into a vicious circle.
• Inexperienced young mothers suffer from obsessive fears that their former weight will not be restored. For mothers, all this is fraught with abnormal hormonal levels, and for children - a violation of psycho-emotional development.

Any mother who is concerned about how to lose weight after giving birth should definitely carve out some time in her “crazy” rhythm of parenthood for physical activities that will not only help her burn extra calories, but also give her pleasure. One such activity is yoga.

A bottle-fed child under one year of age is at least 10 times more likely to be overweight than a breast-fed child of the same age. Therefore, by breastfeeding, the mother helps both herself and her baby.

According to WHO (World Health Organization) standards, the duration is considered normal until the child reaches two years of age. If the child takes milk well, there are no unwanted immune or physiological reactions, development is normal, including weight gain and height, the mother needs to feed. Breastfeeding not only provides the best nutrition for the baby, but also allows the female body to properly and naturally recover after childbirth, including smooth weight loss.

During lactation, additional calories are consumed, which, at the same time, does not mean that you need to follow the popular misconception and eat for two while you are feeding. If the mother's menu is balanced, it contains all the essential nutrients, this is enough to produce milk, the quality of which will satisfy the needs of the child.

However, there may be a hidden risk factor for the mother’s weight. As a rule, closer to two years, the mother feeds the child much less often than in the first months; many limit themselves to evening and night feeding only. Accordingly, the consumption of calories for milk production decreases - this can lead to the fact that a woman who is accustomed to the “nurse’s menu” will gain weight.

It is important that a young mother does not develop the need to consume more food (especially high-calorie food) in order to maintain the ability to breastfeed - the fact that the mother overeats will not improve the milk. Moreover, by the age of two years, the child can already eat regular food; Breastfeeding after the period prescribed by WHO makes sense to continue, in consultation with the pediatrician, for weakened children, for example, those with severe food allergies and limited choice of foods.

Studies show that mothers who continue to breastfeed children over 2 years of age are at risk of developing serious weight problems...

Under no circumstances should you...

New mothers, and especially nursing mothers, should never try reduced diets! Any reductions and prohibitions - be it in terms of calories, fats, proteins or carbohydrates - are not for them.

During the postpartum period, a woman must have a balanced diet of all ingredients, including additional vitamin complexes designed for mothers after childbirth.

The best diet to help you lose weight after childbirth is a balanced diet without fasting days, which does not cause any allergic manifestations in the child. And if the baby shows a reaction to some foods on the mother’s menu, she will, in any case, end up on an impromptu diet, refusing them. The postpartum period is a good time to harmonize your eating habits.

In addition, it is important to get enough sleep. Look for an extra opportunity to sleep at any time of the day! Walk more with your child, listen to music that gives positive emotions.

In my experience, in the first months after childbirth, the psycho-emotional state and normal sleep are much more important and beneficial than any diet, which will inevitably turn out to be additional stress for the mother.

If you follow these simple rules, your weight can be restored within the first two months after giving birth. If there are no problems with your daily routine and nutrition, and the weight does not budge, you can be sure: your body still needs these kilograms. Be consistent, don't panic, and you'll definitely get back into shape.

Having set yourself the task of losing weight after childbirth, keep a food diary and do not forget to praise yourself and enjoy motherhood. Any negative emotions interfere with weight normalization - both psychologically and by influencing the formation of unfavorable hormonal levels.

How to lose weight after childbirth: algorithm of actions

First, take control of all meals: both “full meals” and snacks. Secondly, control the fact of taking liquid, and what kind of liquid it is.

We are talking primarily about pure natural still water. The daily water intake for a woman is 30 ml per 1 kg of existing weight. However, a nursing mother should drink at least 1 liter more. You can also drink tea with milk, various herbal infusions that do not cause allergies in the child. Fluid is very important for weight loss, recovery and normal functioning of the body.

Third, don't let your emotions get the better of you. Fourth, plan an approximate flexible diet and sleep schedule, making up for the lack of rest at night with additional daytime hours - sleep when the child sleeps. Fifth, move your stroller more by developing different walking routes.

Monotony is the enemy of slimness

A woman who wants to lose weight after childbirth must include animal protein in her diet. And if you are prone to iron deficiency anemia, then red meat should be on the menu at least 2-3 times a week.

And a sufficient amount of greens (in total - at least 500 g per day) ensures good intestinal motility, has a negative calorie content and promotes weight loss. Also, leafy vegetables and low-starch vegetables contain sufficient amounts of calcium, vitamins and microelements, which are important for rapid recovery after childbirth.

Fresh fermented milk products are luxurious probiotics! They ensure the formation of a good immune response, which is important for the recovery period when the body is vulnerable.

Unsweetened fruits or berries (1-2 servings per day) are an excellent source of vitamins, antioxidants and pectins, which also help maintain stable intestinal function. Don't forget about 1 tablespoon of vegetable olive oil added to salads, as well as a small handful of nuts and dried fruits as a snack.

Eating after childbirth should not be monotonous. Let food bring not only satiety, but also pleasure.

Pharmacy supplements - help or harm?

Regarding the use of so-called biologically active food supplements, many of which are positioned as means to help you lose weight after childbirth, I advise you to first consult with your pediatrician.

The fact is that many dietary supplements can cause an allergic reaction in a child, can enhance or inhibit intestinal function (both mother and child), and can overexcite or inhibit the reactions of the nervous system.

As a nutritionist, I do not recommend that breastfeeding mothers take lipolytic or bowel-boosting supplements. When trying to quickly lose weight after childbirth, using them can cause consequences that are undesirable for a young mother, whose time and health mostly belong to the newborn.

Children are wonderful. But pregnancy brings a woman's body into a deplorable state. How to lose weight after childbirth? Read our super guide - and good luck!

WHERE DID WHAT COME FROM?

Excess weight during pregnancy can occur for several reasons:

• fluid retention in the body ("preeclampsia")
• Heredity. Options for the distribution of body fat during pregnancy and immediately after childbirth are determined solely genetically.
• During pregnancy, expectant mothers move less for fear of harming the fetus.
• Pregnancy is stressful for the body. He strives to protect the baby from mechanical influences, creating a layer of fat on the belly, waist, and hips of the wearing woman to protect him.
• The prejudice that during pregnancy you can eat “for two” leads to an unbalanced diet and excess weight gain.

If you gained more than 30 pounds during pregnancy or were unable to lose weight within 6 months after giving birth, you are at risk of becoming obese. After 10 years, weight may increase, and this is already fraught with endocrine disorders of the body.

ANATOMY

Oksana Samoilova (instagram @samoylovaoxana). Photo 1 month before giving birth - and 1.5 months after.

Naturally, during pregnancy the uterus greatly enlarges. By the end of the third trimester, the fundus of the uterus is at a distance of 38-40 cm from the upper edge of the symphysis pubis. This is the main volume of the enlarged belly. Immediately after childbirth, the uterus shrinks, but not completely. After childbirth, the fundus of the uterus is located at a distance of 18-20 cm from the upper edge of the symphysis pubis and the entire organ weighs about 1000 g. Approximately this volume of the uterus occurs at the 16th week of pregnancy, when the abdomen is already noticeable. So the belly will be noticeable even after childbirth, and there is no need to be ashamed of it. In the next week after birth, the uterus already weighs 500 g, by the end of the second week - about 350 g, by the end of the third - 250 g. Only 5-6 weeks after birth, the uterus acquires its normal state and weighs about 50 g.

In order to somehow speed up the reduction of the uterus, the best remedy is to breastfeed the baby at his first request. During feeding, the hormone oxytocin is produced, which accelerates the reduction of the uterus. Apply ice to your stomach for 7-10 minutes, often lie on your stomach. In the maternity hospital, electrophoresis is prescribed to quickly contract the uterus, which is also very effective.

The rectus abdominis muscles are located in the anterior abdominal wall. There are two of them, they are connected by a vertical line, which is called the linea alba. They begin at the sternum and lower ribs and end near the pubic bone. The muscle bundles of the rectus abdominis muscles are interrupted by 3-4 tendon bridges. This is what the famous “pack” abs of athletic people with low body fat is all about.

During pregnancy, the rectus abdominis muscles become stretched, a process called diastasis. Here's how to determine whether there is diastasis: lie on your back and raise your legs 5-10 cm. If a palpable ridge forms above the rectus muscles, then there is diastasis. Typically, diastasis occurs during pregnancy and persists for 2 months after childbirth, gradually decreasing. If after 2 months the diastasis has not gone away, physical exercise will help (until this point you should not do exercises, pump up your abs, or carry weights heavier than the child’s weight, as intra-abdominal pressure increases, which only contributes to diastasis. Until this moment, you should do breathing exercises for the abdomen) . The distance between the muscles should not exceed 4-5 cm.

During a caesarean section, all layers of the anterior abdominal wall and the wall of the uterus are affected. The connective tissue is incised along the midline of the abdomen. After the fetus and placenta are removed, the dissected tissues are restored. But after a cesarean section, the contraction of the uterine muscles naturally proceeds more slowly than after a natural birth. Wear a postpartum bandage and limit physical activity for up to 3 months after surgery. You can start exercises only after an ultrasound, which will show that the suture on the uterus is overgrown.

It is best to start wearing a special prenatal bandage before surgery. You can start wearing a bandage in the form of panties 1-2 weeks after birth, since a sanitary pad in the perineum can prevent the free flow of postpartum discharge. Postpartum braces not only help restore your figure, but also reduce the risk of back pain, which often bothers new mothers.

But if the distance between the rectus abdominis muscles is too large, only plastic surgery can help. Remember that you can do it only after the end of the breastfeeding period and only if you no longer plan to give birth.

Hormonal changes occur in the body of a pregnant woman, due to which the subcutaneous fat layer increases. There is more subcutaneous fat in the abdomen, chest, and thighs. A balanced diet and movement will help you cope with subcutaneous fat after childbirth. And this should be a healthy diet, and in no case a diet. Fitness classes can be resumed 2 months after childbirth (natural).

During pregnancy, the skin of the abdomen also stretches. If you manage to prevent stretch marks, the skin will return to its original state by the time you are discharged from the hospital. The skin consists of two layers: the upper (epidermis) and lower (dermis). The dermis contains collagen and elastin fibers, and stretch marks are where these fibers break.

It is better to prevent stretch marks. After 16 weeks of gestation, it is better to rub a special cream against stretch marks into the skin and massage with your hands or shower. The creams contain vitamins A and E, which strengthen the fibers, and massage improves penetration. Once they appear, stretch marks are difficult to get rid of. During pregnancy, stretch marks are red-purple in color, after childbirth they are whitish. The skin in these places is loose and sagging. It is necessary to do a circular massage, use the Contractubex product and do peelings. Laser resurfacing and abdominoplasty will help.

Over the years, the elasticity of the skin and muscles decreases, subcutaneous fat increases faster and disappears more easily. During repeated pregnancies, be sure to follow all preventive recommendations in order to quickly get back into shape after childbirth.

CHILDREN'S DAY REGIME

Children seriously change the routine of life for new mothers. Usually their day looks like this: while the child is awake, the mother is exclusively occupied with him. When he falls asleep, she rushes to the refrigerator to eat for future use, and then to the bed to snatch at least a little sleep.

As difficult as it may be, your diet needs to be brought back to normal. Due to an unbalanced regime, your body itself stores fat deposits - it is in constant stress and does not know when it will next be able to get food. And the fatigue that you feel is largely determined by the wrong diet.

What to do? Try to eat small meals with your baby 4-6 times a day. Even with the most restless child, 5-10 minutes for eating can always be allocated. And one more law of a young mother: do not finish eating after your child, even if the porridge is very tasty and it’s an incredible shame to throw it away!

NUTRITION

A young mother should form her diet from milk, cottage cheese, fermented milk products, lean meat, poultry, and fish. For quality breastfeeding, you should not drink full-fat milk and rich sour cream, as “knowledgeable” women advise. The fat content of milk is not as important to a child as the vitamins and minerals it contains.

Include foods rich in iron and iodine in your diet. These are eggs, seafood, liver, nuts. Replace regular eggs with quail eggs to accurately eliminate the possibility of allergies in your child. Quail eggs are perfectly digestible. The diet should contain quite a lot of protein - at the rate of 1.5 g per 1 kg of body weight. It is not advisable to increase it - the child may develop an allergy. Protein products are best combined with vegetables and cereals - so that fiber enters the body with protein. And of course, give up refined sweets, semi-finished products, fatty foods, ready-made sauces, fried and smoked foods.

SAMPLE MENU FOR 1 WEEK

This menu, which helps, is based on the principles of fractional and separate nutrition, which is indicated for nursing and at the same time losing weight mothers. If a child develops gas as a result of such a diet, replace raw vegetables and fruits with heat-treated ones (stewed cabbage instead of fresh, baked apples instead of regular ones). The diet is designed for 1 week, contains a sufficient amount of protein and from 25 to 40 g of fiber.

Monday

Breakfast: oatmeal with skim milk and 1 tsp. honey, half an apple, 1 glass of green tea.

Lunch: sandwich made from rye bread, mozzarella, quail egg and lettuce.

Dinner: vegetable salad, vegetable soup, 150 g turkey fillet, whole grain toast, tea without sugar.

Afternoon snack: a handful of nuts with raisins.

Dinner: vegetable stew of zucchini, potatoes and cauliflower, 150 g low-fat cottage cheese, tea.

Tuesday

Breakfast: buckwheat porridge, half an apple, banana, green tea.

Lunch: natural yogurt with raisins.

Dinner: salad of cucumbers and tomatoes with vegetable oil, soup with cereal, half a chicken breast without skin, tea.

Afternoon snack: a glass of vegetable juice, a handful of dried apricots, a handful of nuts.

Dinner: vegetable casserole with low-fat cheese, whole grain toast, tea.

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Wednesday

Breakfast: rice porridge, half an apple, 100 g low-fat cottage cheese with raisins.

Lunch: natural yogurt with fresh berries

Dinner: vegetable salad with vegetable oil and mozzarella, vegetable soup, 2 whole grain toasts, half a chicken breast or turkey breast without skin.

Afternoon snack: an apple or half a banana, a glass of water or natural compote.

Dinner: buckwheat porridge, vegetable stew, green tea.

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Thursday

Breakfast: muesli with skim milk and banana, apple or grapefruit, green tea.

Lunch: quail egg, bread, low-fat kefir - 1 glass.

Dinner: borscht, fish and potatoes baked in foil, compote.

Afternoon snack: 200 g of any fruit

Dinner: vegetable salad, 2 breads, 150 g of cottage cheese, tea.

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Friday

Breakfast: oatmeal with skim milk, chopped banana, green tea.

Lunch: low-fat cottage cheese with the addition of a handful of raisins.

Dinner: salad with vegetables and mozzarella, durum wheat noodles with broth and croutons.

Afternoon snack: 1 apple, vegetable juice or mineral water.

Dinner: baked fish fillet with lemon and broccoli, mint tea.

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Saturday:

Breakfast: muesli with milk, a handful of nuts and raisins, green tea.

Lunch: sandwich made from bread, lettuce, mozzarella.

Dinner: soup with vegetables and brown rice, hard-boiled quail egg, tea.

Afternoon snack: pear or banana.

Dinner: stew of carrots, asparagus, bean sprouts, whole grain toast, kefir or herbal tea.

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Sunday:

Breakfast: buckwheat porridge, 1 banana, half a grapefruit, green tea.

Second breakfast: apple, handful of raisins.

Lunch: avocado and chicken breast salad, a slice of black bread, vegetable soup, kefir or compote.

Afternoon snack: low-fat yogurt with dried berries.

Dinner: vegetable salad, fish baked in foil with lemon and cheese, tea with mint and lemon balm.

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If your child does not have allergies, sometimes replace the vegetable stew with bean stew. Reduce the amount of salt in the dish by increasing the amount of spices: red pepper, oregano, garlic, marjoram, cardamom, etc. To get a dose of vitamin D, add flax or chia seeds and pine nuts to your salad.

After introducing complementary foods, you can organize 1 fasting day for yourself - for example, on baked apples, kefir and tea. Fasting days can also be practiced during pregnancy - they will not cause harm to the body, but they will relieve the digestive tract a little.

Women who exercise before and during pregnancy get in shape much faster. Pilates is very suitable for new mothers - it helps strengthen the muscular frame of the core, abdominal and back muscles. Since Pilates is a slow workout, you can train your cardiovascular system and prepare it for more intense cardio later on.

After 2-3 weeks of Pilates, you can add cardio exercises such as swimming, cycling, walking, jogging. After another two weeks, you can add weight training to your program.

Place special emphasis on your back and abdominal muscles. After pregnancy, the worst place to lose fat is from the sides and waist. Crunches are your friend!

Crunches: HOW TO DO

Crunches are the best exercises for the abdominal muscles. It is ideal to do crunches under the supervision of a trainer, but if this is not possible, adhere to the following rules:

• pace - slow, without jerks;
• exercises - only basic ones;
• do not hold your breath, exhalation coincides with the effort;
• Exercise before feeding the baby or an hour and a half after.

Be sure to warm up before exercise. To begin with, the number of repetitions in a set should be no more than 8.

Examples of twists:

1) Starting position - lying on your back, legs bent at the knees, hands behind your head. As you exhale, reach your elbow towards the opposite knee, and as you inhale, return to the starting position.

2) Starting position - on your back, legs bent at the knees, suspended, elbows resting on the floor. As you exhale, straighten your legs, while inhaling, bend them, returning to the starting position.

COSMETICS

While breastfeeding, you should avoid plastic surgery using laser or mesotherapy. Anti-cellulite massage will be useful. You should not use products and oils with strong odors - this can ruin your baby’s appetite.

TAKE AN EXAMPLE

The famous Arina Varskaya, wife of bodybuilder Andrei Skoromny, just 4 months after giving birth. Combined training and breastfeeding.

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