Will I get better after giving birth? Sharp weight loss after childbirth: causes of the problem and ways to gain weight. Overweight after childbirth
The birth of a child is a great joy for a woman. But very often, standing on the scales after giving birth, she sighs: "Farewell, figure, forever." It is generally accepted that a woman giving birth will never have that slender waist that she was proud of as a girl. Is everything so hopeless, and why we often get unwanted kilograms together with the desired child - we will talk about this with the head of the department of obesity and metabolic diseases of the Endocrinological Research Center of the Russian Academy of Medical Sciences Svetlana Aleksandrovna BUTROVA. Pregnancy is gone - kilograms remain
WHY does a woman gain weight after childbirth: is there some kind of restructuring in the body, or is it all about a genetic predisposition? Or maybe a change in lifestyle or diet plays a role?
Everything that you have listed can serve as an impetus for weight gain after childbirth - as a rule, this is a combination of reasons. It is important what weight a woman had before pregnancy. If she was inclined to be overweight, then in 60–70% of cases after childbirth she develops obesity. The second factor is heredity: here you need to look at mom, dad, and grandparents. If one of them was excessively obese, then in about half of the cases a woman runs the risk of “losing her figure” after the birth of a child.
It should be taken into account that noticeable hormonal changes occur during pregnancy - the body needs a large amount of estrogens, under the influence of which the uterus grows, the mammary glands develop, progesterone is intensively produced, which allows the fetus to develop and remain in the uterus. In other words, at this moment the woman's body is oversaturated with hormones, which creates objective prerequisites for obesity.
Problems arise if these prerequisites are superimposed on certain heredity and other unfavorable factors. One of these factors is the lifestyle that begins to lead future mom. It is believed that a pregnant woman should eat “for two”, move less, and during the period of feeding a child, she should also not deny herself excess food and drink, allegedly to improve lactation. All these are misconceptions that contribute to the retention of excess weight. And as obesity develops, other mechanisms also turn on: in particular, the adipose tissue itself actively produces hormones, which in turn provoke further fat deposition, closing a vicious circle.
If you want a child - lose weight
MAYBE, it's okay if a woman gets fat after giving birth? Big, soft, warm mother - what could be more beautiful ...
Still, as a doctor, I can not agree with this. Any obesity is fraught with very serious diseases - cardiovascular disorders, hypertension, diabetes. And, more importantly, there may be problems with conception - after all, obesity has the most negative effect on reproductive function. Let's not forget that the ovaries are the same endocrine gland like pancreas, thyroid, adrenal. And, like all of them, it is regulated by pituitary hormones.
With obesity, cells lose sensitivity to one of the most important hormones - insulin. Due to the increase in insulin levels, the normal functioning of ovarian hormones, which are directly involved in the process of egg maturation, is disrupted. Obesity thus significantly increases the risk of infertility.
The process of ovulation regulates the menstrual cycle (normally it fluctuates with a difference of up to 3 days). Therefore, any violations are immediately reflected in the monthly chart. Sometimes they disappear for several months, or, conversely, heavy uterine bleeding occurs. Against this background, cosmetic problems arise - excessive growth of body hair, the appearance of acne, seborrhea.
Therefore, obese women often come to us not only because appearance, but also because of problems in women's health, infertility. By the way, in overweight girls, although menstruation occurs earlier, in the future they often go irregularly, with delays or bleeding, that is, hormonal disorders can form already at this age.
- Convinced. Then tell me - when should I start worrying? When can weight gain no longer be seen as a cute fullness, but as an alarm?
There is such a thing as body mass index. It is calculated as follows: BMI = body weight (in kg): height (in m)2. If the result is in the range of 20–25, this is a normal body weight. From 25 to 30 - means that you are overweight, the so-called pre-obesity, which, as a rule, threatens with further weight gain. If the indicator is 30 or higher, this is already obesity that requires treatment. These calculations are suitable for women at least 18 and no older than 65 years.
Consider that women gain weight in different ways: if fat is deposited mostly in the upper body, the risk of hypertension, cardiovascular disease, and diabetes increases. If at the bottom - there will be problems with the joints, veins. In the case of obesity of the first type, especially urgent measures must be taken to lose weight.
Hurry without haste
Does all this mean that, as soon as a woman gives birth, she should immediately take care of her figure?
If you mean fast weight loss- of course not. During pregnancy, a woman will definitely gain weight - well, if not more than 12 kg, and mostly in the second half of the term. After giving birth, hormonal changes return to normal within about two years. During this time, women who do not have metabolic problems return to their “pre-pregnancy” state without any extra effort.
Others may have difficulties - not only will they not lose the pounds they have gained, but they will add more to them. More often they gain weight after the first pregnancy, but about a quarter of women gain weight after the second birth. This happens if, having a predisposition to obesity, a woman also eats irrationally and moves little. A lot depends on this, since even a hereditary predisposition to fullness can be stopped by a correct, rational way of life.
During feeding, you can not sharply limit yourself in nutrition - the child will immediately feel a lack of protein and other necessary substances.
You can not drink pills or teas that promise quick weight loss - the composition of such drugs has not been fully studied, and you will not know how they act on a child when they get to him with milk.
Immediately after giving birth, you should only make sure that your daily menu includes dairy and meat products, vegetables and, to a limited extent, fruits. That is, in order for the food to be varied, but moderate, and, of course, everything fatty, rich, sweet, and not to overeat should be excluded.
You need to devote at least half an hour a day to physical activity. At first, it's just gymnastics for the muscles of the pelvis, perineum, chest, which will help you recover after childbirth. Later, you can afford more intense workouts. Often young mothers say: “Yes, I just do what I spin all day: cooking, washing, swaddling, walking, I don’t have to sleep at night either!”. All this is vanity, which in no way will help to lose extra pounds.
Of course, not everyone can afford to go to the gym: it takes time and money, in addition, there is no guarantee that the trainer will correctly select the load for a woman who, after childbirth, may have problems with blood vessels, joints, and pelvic organs. Therefore, the simplest and most effective is daily continuous walking for 30-40 minutes at a speed of 100 steps per minute (if there is no shortness of breath). You need to walk at least 5-6 times a week, otherwise there will be no result.
In addition, you can connect treadmill, cycling, tennis, in winter - skiing. Swimming is a great fat-burning tool, but on one condition - if you plow the smooth surface of the pool for 40 minutes, and do not talk at the side with a friend. In addition, swimming stimulates the appetite for many, so if you lean on food after it, the effect may even be the opposite - weight will increase.
By following the recommendations on rational nutrition, you can lose up to 10-15% of your weight in six months without harm to health (2-4 kg per month), but then you need to take a break - for at least six months, and then decide whether you need to lose weight further . And only if, with efforts, you have not lost a single kilogram within six months, you should contact an endocrinologist.
Obesity is a disease that is given for life, it is prone to repeated relapses. This means that if you lose weight, but later change the right way of life, fullness will return again. Women come to us who lost weight 5-6 times, but later returned to their original state or even worse. And every time the body is more difficult to change. That is why, if you still decide to change yourself, then first of all change your lifestyle. This should not be a "campaign" to lose weight, but a new ideology, a new attitude to life, new habits that will accompany you now and forever.
Important advice about breakfast and lunch:
1. Don't drastically change your lifestyle, otherwise stress will make you eat even more sooner or later. Start small - refuse food after 19 hours, replace chocolate and cakes with several caramel candies, exclude pastries, sausages, lard from the diet.
2. Gradually move on to the daily menu, which will have 3 main meals and 2 snacks.
For example:
Breakfast - milk (not cream!) yogurt or oatmeal with 1.5% milk with banana slices.
Lunch - 1 fruit or bread with jam and a cup of unsweetened tea or coffee.
Lunch - salad, a bowl of soup (mushroom, fish, vegetarian), a piece of boiled beef (fish, poultry) with a side dish. 1-2 slices of bread.
Snack - 1 piece of fruit or a glass of juice with a bagel.
Dinner - vinaigrette, or mushroom or vegetable hodgepodge, or vegetables baked with sour cream, ketchup or in their own juice. 1-2 slices of bread.
3. Always have frozen vegetables in the refrigerator for soups and side dishes, milk yogurt, 1.5% cereal milk, low-fat cheese.
4. Limit vegetable oil to 1 table. spoons a day. Do not pour it from a bottle, use a measuring spoon.
5. Roast vegetables in a non-stick pan. Buy a steamer for meat dishes. Flavor salads with lemon juice or 10% sour cream.
6. Drink water if you're hungry and it's not time to eat.
7. When you decide to eat, put down the book and turn off the TV: focus on food.
8. Eat slowly, savoring every bite.
9. Leave the kitchen after 7 pm - even if the husband has to dine alone.
10. Do not go to the store hungry, buy groceries from a pre-prepared list. If a husband loves "dangerous" foods, let him buy them himself.
11. Do not eat up after your children and husband, do not liken your stomach to a slop bucket.
12. Find a hobby for yourself that you indulge in moments of boredom, laziness, bad mood - the most dangerous moments for overweight people.
13. Agree with your family about the help and moral support that they should give you in losing weight.
The birth of a child is always a very long-awaited and joyful event in the life of every woman. But along with happiness come not-so-pleasant changes. The thin waist was replaced by a sagging or bulging belly, often with stretch marks. New moms can also develop cellulite or loose skin.
The norm that can be gained during pregnancy, doctors consider 7-12 kg. This weight includes: baby's weight, amniotic fluid, enlarged uterus, placenta and more. If mom scored within the normal range, getting rid of the excess will be very easy and fast. Having gained more than 15 kg of excess, a woman will have to work hard to regain her former forms. Some girls who have become mothers are thinking about how not to get fat even more after the birth of a child in the family.
Young mothers often think about how not to get fat after giving birth. Some women are convinced that everything gained during pregnancy will quickly go away, but this is not always the case. Some girls need to make every effort and spend enough time to get in shape. There are cases when it is not possible not only to remove the excess, but also gain a few extra kilos.
Mom can get better for various reasons:
- During breastfeeding, a woman begins to eat a lot. It is a mistake to assume that high-calorie and fatty food in large quantities will contribute to the production of milk. Also, condensed milk, butter, cream, sour cream and muffin do not affect lactation. Such products can harm not only the child, but also the mother.
- postpartum depression. A depressed state does not cause a desire to do something, often a tired mother can lie on the couch and eat high-calorie treats. Sweets and pastries have the ability to elevate mood and add strength, but this is a short-term and deceptive effect. After an hour, you will want sweets even more - as a result, you get a vicious circle. Bad mood is not a reason to eat wrong. Sweets, chocolate, rolls, cookies - can often cause colic and gas formation in the baby.
- Sedentary lifestyle. In the first months, mommy only cares about the baby. Her main occupation is feeding, washing, cleaning and cooking. Her health also leaves much to be desired, fatigue, stitches and exhaustion of the body make themselves felt. If a woman has experienced C-section, playing sports is prohibited for several more months.
Often, young mothers listen to the advice of grandmothers, who are convinced that a pregnant woman (and one who is breastfeeding a baby) should eat large portions “for two”. This is the wrong position.
A girl should get enough calories, but only from healthy foods.
Fatty, fried and sweet foods only lead to rapid weight gain, cellulite and stomach discomfort. There is fermentation and bloating. Sweets have the ability to reduce skin elasticity, which increases the risk of stretch marks. In order not to get better, it is better to eat in small portions, but often. It is also good to consume enough clean water, fresh juices and herbal teas.
Doctors are convinced that if a girl fails to get in shape a year after the birth of a child, the chances of losing weight in the future will be zero.
What to do
How to keep a figure after childbirth? If you put off losing weight "for later", there is a risk of never achieving your goal. You can not get fat after childbirth if you take care of yourself and do not start your body. It seems challenging task for a mother who in the first months is exclusively busy with a small child and household chores. In order to bring the body into proper shape, it is not necessary to spend hours in the gym, exhaust yourself with exercises and sit on a strict diet.
In order not to recover in the future, you must adhere to several conditions:
- to improve lactation, you should not eat a lot, just use a large number of liquids after each feeding (this can be ordinary water, hot tea, natural juice, herbal decoction, dried fruit infusion, sugar-free compote, milk, kefir);
- you need to move more, absolutely any methods will do (long walks with a stroller, for 2-3 hours, will not harm even after a cesarean section);
- light gymnastics can be used, but only with the permission of a doctor;
- it is important to eat right, choosing fresh and healthy foods;
- you need to allocate yourself enough time for sleep and rest, you need to sleep at least seven to eight hours a day;
- it is forbidden to exhaust yourself in the gym, as the risk of uterine bleeding is high;
- It is recommended to avoid stress and anxiety.
It is important to understand that the body needs a lot of time to recover. No need to immediately run to the gym and train to exhaustion. Any diet with severe restrictions is also prohibited. You need to accept yourself and love in any state, even imperfect. The best way how to keep a figure after childbirth - bet on an active lifestyle and proper nutrition.
What should be the diet
In order not to think about how not to get fat after childbirth, you need to completely revise your diet. You need to understand that an excess of sweet, flour, spicy, salty, fried, fatty, smoked is not something that will make your legs slim, but your stomach flat. Even if a girl is used to eating not too healthy food, and she is not worried about figure issues, proper nutrition will become forced measure. Restrictions are necessary for the baby, some foods can cause intolerance, an allergic reaction, problems with the gastrointestinal tract.
- Exotic fruits;
- flour products;
- sweets;
- condiments and sauces;
- cow's milk;
- coffee;
- red products (tomatoes, strawberries, cherries, currants, etc.);
- citrus;
- carbonated drinks;
- alcohol;
- nuts and seeds.
It's better to prioritize simple meals steamed or baked in the oven. This method retains a sufficient amount of vitamins and affects the outlines of the figure better. Even if a girl is not enthusiastic about proper nutrition, it is important to know how to replace high-calorie foods, how not to get better after childbirth and not harm the health of the baby.
- Sweets can be replaced with permitted fruits (bananas, apples), dried fruits.
- Instead of fatty mayonnaise, you can choose light yogurt without additives and dress salads with it.
- While watching a movie, a good substitute for chips, crackers and cookies will be fresh fruits, herbs, chopped vegetables.
- An alternative to fried pork is baked chicken breast.
- Instead of soda, you can drink natural juices, compotes, decoctions.
- You can replace bread and other pastries with cereals, dietary bread.
There are enough options on how not to gain weight after childbirth and diversify the diet.
The basis of the diet of a young mother should be: fruits, vegetables and greens, chicken fillet, low-fat fish, cereals, natural yogurt, cottage cheese, tea without flavorings. It is better to forget about heavy and high-calorie foods for now. Cake, cookies, sweets, chocolate, bread, buns, pancakes, mayonnaise, ketchup, fried potatoes Pork is strictly prohibited. Such food not only does not allow the body to be put in order in a short time, but it is also very harmful to the health of the child.
Prevention measures
You should think about how not to get better after childbirth and stay slim even during pregnancy. Often women gain too much during this period. Don't feel sorry for yourself and give up. Pregnancy is a special period, but not a disease. A woman must understand that if she eats large portions, abuses low-quality food, moves a little and does nothing, she will not have a very happy picture in the future. You can save your health and body contours if you know in advance how not to get fat and not gain extra when you are expecting a baby.
Necessary:
- move more and walk in the fresh air every day, at least for an hour;
- if there are no contraindications, you can devote time to training (a good option is yoga, swimming, special gymnastics for pregnant women);
- be sure to take care of the body and;
- it is important to eat only healthy foods and maintain water balance;
- you can not overeat;
- eliminate all bad habits.
If a girl follows these recommendations, she will not gain a lot of extra weight and will easily lose weight after she becomes a mother.
Every young woman strives to lose weight after childbirth, or at least regain her previous weight as soon as possible. A simple and clear goal can meet many obstacles in achieving it. Caring for a child does not leave time for themselves, so mothers often cannot lose weight quickly. Some continue to gain weight during the first year after giving birth. This is one of the most relevant topics for young mothers, discussed almost daily at playgrounds. There are several proven, effective and simple recommendations.
Why does a woman get better after giving birth?
The problem of overweight after the birth of a baby is faced by most women. Even those who, before pregnancy, did not complain about a tendency to be overweight and slow metabolism, notice after childbirth that with the same nutrition system and food volume, they not only cannot regain their previous weight, but also gain it.
How to lose weight after childbirth? This is the main question of interest to young mothers. To answer it, you need to understand the cause of the increase in body fat. Hormonal changes that occur during pregnancy are responsible for this slowdown in metabolism. In addition, fluid retention in the body is possible.
Increasingly, the cause of weight gain is full immersion in caring for a child. During lactation, as well as after it, the weight of a healthy woman should not increase. On the contrary, by the end of the first year after childbirth, the mother should recover and return to prenatal weight. After all, 90% of those who have given birth, who have not returned to their previous weight for a little over a year, never return to it.
How to lose weight after childbirth? Where to begin?
Be patient! Postpartum weight loss doesn't have to be fast. Pregnancy is a huge stress for the body, associated with changes in hormonal levels, a lack of vitamins, a decrease physical activity. It is important to know that normal weight loss after childbirth is a gradual natural weight loss of about 200-400 grams per week. If natural weight loss occurs faster, it is quite possible that the body is depleted from stress, malnutrition and hormonal imbalance. The hormonal background is fully restored only two years after childbirth.
It is better to start weight loss with a gradual increase in the number of tonic exercises, walks, normalize sleep, add massage and water treatments. Only then can you begin to gradually restrict food. In this case, you need to carefully listen to your body. If they appear side effects in the form of weakness, irritability, headache, dizziness, chilliness, then the restrictions are too severe. In this case, it is necessary to immediately expand the diet.
To lose weight after childbirth - breastfeed!
For the well-being of the baby and the well-being of the mother during breastfeeding, doctors strongly recommend refraining from harsh methods of weight loss - fasting, strict and fast diets, pills, liposuction and others. During breastfeeding, you need to follow a diet that helps to set up the proper functioning of the baby's stomach.
These are light soups in broth, boiled fish and meat, eggs, cereals, dairy products - this is the healthy diet of a nursing mother. The main advice is not to eat "for two". The baby will receive all the necessary nutrients from the same fat reserves that were formed in the mother during pregnancy. Long-term breastfeeding contributes to the disappearance of excess weight.
Walk more
Many mothers are too lazy to walk on foot and limit themselves to the so-called walks on the balcony. Walking with a stroller is not only a benefit for the baby, but also an extra opportunity to get in shape. It is recommended to walk with the baby twice a day, for 2-3 hours. And an hour of intense walking is equivalent to three hours of training on the simulator. For walking it is better to use comfortable shoes. Straighten your back - and forward, with a quick step!
Do exercises
One of the main reasons for being overweight is lack of exercise. Even with a reduction in fat intake, lack of movement leads to weight gain. Fat is consumed during muscle activity. Of course, Small child not conducive to prolonged sitting in one place. While working with your baby, try to give a load to different muscles.
Do a variety of work, move around the house and the street, and remember that all muscle groups need a load. In addition, wearing a kangaroo is an excellent gymnastics. This exercise is good for posture, helps strengthen the abdominal muscles and back. An increase in the weight of the baby will gradually increase the load, and by changing the position of the kangaroo (on the back or on the stomach), you can give a load on different groups muscles.
Eating healthy after childbirth can help you lose weight
For weight loss after the birth of a baby, it is optimal to eat low-fat foods, as well as limit the amount of sugars. Practice fractional nutrition- Frequent meals and small portions. Such a diet contributes to weight loss, allows you to reduce the caloric content of the diet by 15-20%, without reducing the saturating properties and quality of products. Breastfeeding mothers are encouraged to include certain foods in their diet.
Cereals. These foods are rich in fiber, which helps to reduce the volume of the waist and abdomen. First of all, it is oatmeal, buckwheat, corn. They give a boost of energy and do not cause flatulence, which can cause increased gas formation in an infant. For a greater effect of losing weight and better saturation, it is recommended to add a little bran to such a porridge. This is an excellent breakfast that will delay the feeling of hunger, and with regular use it will cleanse the body of toxins and cholesterol.
Kefir and cottage cheese. It is recommended to consume these products with low fat content. They are rich in calcium and do not contain extra calories. Calcium encourages the body to get rid of fat stores faster. In addition, it is necessary to maintain muscle mass for the dual workload of breastfeeding and weight loss. Dairy products contain probiotics that improve digestion. Dairy products for newly born mothers are recommended to be consumed at least three times a day.
Fish. Seafood and fish, and especially fatty varieties, saturate the body with omega-3 fatty acids, which positively affect the functioning of the heart, as well as the development of the brain and vision in the baby during breastfeeding. It is recommended to eat fish at least twice a week.
Lean meat. Beef contains a lot of zinc and iron - these are the most important minerals for the production breast milk and maintaining energy. When eating poultry, it is better to choose dark meat instead of white. It has more calories, but at the same time more zinc and iron. Meat should be eaten at least three times a week, and preferably more often.
Eggs. For speedy weight loss, it is recommended to eat one egg a day, preferably for lunch or breakfast. Eggs contain a special type of protein that keeps you full for a long time. This avoids unnecessary snacking. In addition, eggs contain a special nutrient - choline, which is very beneficial for the child.
Spinach. With its very low calorie content, this product is extremely useful. It contains two substances necessary for nursing mothers - magnesium and folic acid. They contribute to the production of blood cells, strengthening muscle and bone mass, and the production of collagen. It is recommended to eat spinach as often as possible.
How vitamins and minerals will help you lose weight after childbirth?
In addition to the above tips on how to lose weight after childbirth, it is recommended to include a vitamin-mineral complex in the diet. Moreover, you should pay attention to its composition. Such a complex must necessarily contain elements such as iodine and iron. For weight loss, these multivitamins can be consumed in a double prophylactic dosage.
In addition, you can limit the calorie content of the diet and normalize appetite with the help of special slimming cocktails. It is recommended to take them at night, as well as before the main meals. You can sometimes use cocktails as light snack. Their use reduces appetite, while maintaining the right amount useful substances in the body, which is very important for young mothers. You can find these cocktails in a pharmacy. In addition to all this, food should be eaten slowly and when a feeling of fullness appears, the rest of the serving can be eaten later.
Today I decided to touch on a problem that probably worries many young mothers, namely. To be honest, I never really worried about my weight. And it's not that I'm not getting better and I have some kind of magical genetics. No, not at all. I type fairly easily. excess weight if I suddenly decide to retreat from my normal mode. My most memorable "correction" was about 8 years ago, in the USA - chips, pizzas, hamburgers and many, many delicious desserts which for some reason I still haven't been able to see. Then in 4 months I completely imperceptibly recovered by 10 kg. And if I say, imperceptibly for myself, this does not mean that it was imperceptible for others. If on a tall young lady these kilograms might have been lost and would have been invisible, on my 158 cm it looked extremely ridiculous. Exactly the same, however, I looked and in the last month of pregnancy. The only difference is that during pregnancy my stomach protruded forward and I gained not 10, but 17 kg.
Many people think that this photo was taken when I was pregnant. In fact, I have never posted my photos with my belly anywhere - I don’t like myself there so much. And this is a photo with a pillow)))
You probably think that now I will start telling you how I tried everything diets, bought patches, discs 25 frame and green coffee how she was looking for “her own” method, was disappointed in herself and people, suffered and cried. Perhaps almost all weight loss stories(including after childbirth), which I came across and my eyes, for some reason, begin that way. But it didn't affect me. I knew exactly what strategy to follow if you want lose weight after childbirth. And I knew not because I was born with an “asterisk in my forehead”, but because I love and know how to read and observe, and I know exactly what to do and what not to do when losing weight. This article will be the first in a series of articles on the topic of weight loss. In them I will tell you how I returned to the weight before giving birth in six months and why it took me six months to do this, I will share my opinion about different diets, and also tell you about my own experience of losing 10 kg in 1 month. If you are interested in this topic, then subscribe so as not to miss new articles in the cycle.
Weight loss after childbirth or why do we get better?
To be honest, it is very different from regular weight loss. Here, in no case should you rush, as there is a great danger of harming yourself and the baby, interrupting breast-feeding or get some kind of break as a result of returning too soon to physical activity. Nevertheless, we can and must influence the fact that our figure slowly but surely returns to its previous form. And although abruptly returning to the previous weight is dangerous, but you can get a quite nice figure already a month or two after giving birth. And most importantly, we personally do not need anything for this. Mother Nature will do everything for us. But this is only on condition that during pregnancy you did not allow yourself anything extra.
The baby is one year and four months old.
The average weight gain during pregnancy is from 6 to 21 kg (with multiple pregnancies). Of course, they are very average. For example, my mother doubled her weight from 60 to 120 kg in the eighth month of pregnancy. Where does this weight come from? Why are we getting better? After all, we all know that average babies are born with a weight of 2.5 to 4 kg (we don’t take extreme cases into account). I'll tell you a secret - perhaps you do not take into account all the indicators of weight gain.
500g is the weight of the placenta, 1kg is the uterus, another 1kg is the amniotic fluid, 2kg (on average) is a set of excess water that lingers in our body, another 500g is breast augmentation and about 4kg is fat deposits during pregnancy. In general, if we consider everything separately, then the picture becomes transparent - we cannot influence the weight after childbirth 100% in any way - after all, all this is inherent in us by nature and favors the birth of a baby. At the same time, nature itself will eventually “lose weight of us!” But I think you, like me, also paid attention to some factors. it water and body fat. And these indicators are different for everyone - for someone they fluctuate within the normal range, and for someone they go off scale.
Edema during pregnancy. How to avoid?
You can avoid excessive swelling. This is achieved by fairly simple methods. We all know that edema is excess water in the body. In order for the body to retain less moisture, it is necessary ... no, no, do not exclude its amount! Under no circumstances should this be done. Fluid intake during the day should be about 2-2.5 liters. Need eliminate SALT from the diet! All products containing salt to any extent must be replaced with similar products without salt. Moreover, this applies not only to such obvious products as pickles, smoked meats, chips, etc., but also to the usual of bread, sweet pastries(read the ingredients carefully!), cheeses, dumplings and pasta, caviar and much more. So, pregnant girls - bread makers and multicookers will help you!) Tasty, healthy and we control the salt content ourselves.
Important! This rule does not apply in any way to fresh vegetables and fruits, which also contain salt. Indeed, in a small amount, we still need it for normal life and edema during pregnancy will not be affected by such a small amount.
How not to get better during pregnancy? Proper nutrition.
If a excess water in the body and spoil our figure, then briefly. Still, after childbirth, the swelling will go away by itself within the first couple of weeks (up to a month). This is what happened to my mother, a lover of salted fish and cucumbers - almost all kilograms (more than 60!) literally disappeared after a month.
But fat deposits will not leave us so quickly. Therefore, I am sure that you need to start monitoring your diet from the very first days when you find out that you are pregnant. Listen carefully to the opinion of doctors and try to start eat properly already at this stage. Subsequently, this will bring only positive moments into your life - you will not get better either during pregnancy or after, you will not have to prepare “healthy food” separately for your child, since your food will be useful for him, and you will not provoke countless diseases in your body, caused by malnutrition. So, girls, if you want to keep your figure, I advise you to keep and common sense. Lips with a bow and "I want a chocolate bar!" or “Pulls for salty!” maybe it sounds very touching from the lips of a girl with a model figure. But, believe me, with the figure of Montserrat Caballe you will already look not cute, but comical! Well, of course, walk and breathe fresh air! This, in my opinion, is clear to everyone and needs no explanation. It will also be superfluous.
More details about how to eat healthy during and after childbirth, I will tell in one of the following articles. So subscribe so you don't miss out.
How much did you gain during pregnancy? And how was your weight loss after childbirth. How can you not get better during pregnancy? Write in the comments - I'm very interested in your opinion!
Perhaps everyone knows the saying that pregnancy is a process in which nature demonstrates its mighty power and cannot stand resistance. Therefore, do not put yourself above nature, wanting to remain the same slender before and after childbirth.
Do not scold the nature of the female body, this will not fix anything. Better find out how to lose weight after childbirth here and now.
Every woman after childbirth is worried about her figure. I want to return to my previous weight as soon as possible, become slim and fit. But, unfortunately, the characteristics of the body dictate their own rules: after giving birth, someone continues to gain weight, and someone fights for every 200 g and slowly loses weight, not at all as fast as we would like. What is the reason, how to lose weight after childbirth and how to lose weight after the second birth in particular, we will talk further.
A feature of the female body as such are sex hormones with properties that contribute to the accumulation of fat. That is why women are more prone to obesity than men. And with a natural increase in the overall level of hormones during pregnancy, their liposynthetic effect only intensifies. The fact that the girl recovered after giving birth is not surprising. Consequently hormonal changes body, increased appetite after childbirth is possible, and in this case, dieting is mandatory.
Do not try to lose weight quickly if you have become a nursing mother. In our body, everything is natural and logical. A woman who is breastfeeding should not lose weight quickly. The main thing is how much she recovered after giving birth: 7-12 kg is the norm, and kilograms should quickly go away, but if more than 12 kg, you need to pull yourself together and gradually lose weight.
Otherwise, the milk will become tasteless, low-fat and will cease to be a complete diet for the child. A strict diet is likely to harm both mom and baby. In order not to get better, you need to follow the diet of pregnant women. Weight gain of 10-12 kg will go away quickly if you stick to it. Proper nutrition keep you and your baby healthy.
If more than 12 kg was gained during pregnancy, take care of regular increased physical activity. Many will say that young mothers are already constantly moving in caring for a baby, but in our time, most household chores have been replaced by modern household appliances. The laundry is washed by the machine, the washing miracle vacuum cleaner is cleaned in the house, even the child is rocked by an electronic cradle with a special mode.
If all these innovations are residents of your home, calories will have to be burned elsewhere. We do not urge you to stand at the stove and wash the floor in a squat position, it is better to devote more time to your baby and communicate with him in the fresh air: daily three-hour walks will replace your workouts in the gym.
Make your walking more intense, go for a walk several times a day, watch your breathing - turn a walk into a wellness activity. To make it not boring, try to change routes, choose different places for walking, take music with you. Long walks will help you get in shape and will definitely not allow you to put on more weight.
It is very important to monitor the rate of weight loss. Maximum you should lose 1 kg per week, no more. After childbirth, your body is weakened, and you should never overdo it! Losing weight after the second birth is as real as after the first, of course, it will be more difficult for you if the second pregnancy occurs earlier than a year after the first. But even then there is no reason to doubt yourself!
The rules remain the same: first breastfeed and focus on your mood, then after six months start physical activity, except for walking, find time for yoga, fitball.
Take up active sports: swimming, tennis, sports dancing, skiing, running. With a systematic approach to physical activity and attention to your nutrition, even after the birth of your second baby, the weight will decline.
Asking yourself the question: “how to lose weight after giving birth quickly?”, The first thing you think about is a hunger strike. But this is not only wrong, but even dangerous! The mistake is in the word fast. You can not exhaust yourself with sports, and then eat an apple at night.
Instead of improving the metabolic system in the body, you will undermine it. As a result of research, scientists have proven that only a long-term systematic diet can restore all metabolic processes in a woman's body and allow you to gradually lose weight without stress for the body.
Now a little more about the diet. Exclude from the diet sweet, flour, salty and smoked (what improves appetite). Refuse, if possible, from animal fats, switch to vegetable. Build your day so that you can snack 6-8 times a day for a little bit.
Do not allow feelings of hunger and dizziness - this will only harm you. Frequent meals throughout the day and a glass of kefir/milk at night are a must! With such a diet, kilograms will decline in a week, and after a month, on average, body weight should decrease by 5-6 kg.
Do not be afraid and do not be upset if weight loss after several weeks of the diet stops at dead center. This does not mean that your efforts are in vain. It’s just that the body took a time out, and the main thing is not to abandon compliance with the regimen. After some time, when the enzymatic restructuring of the body occurs, the scales will again delight you. The fact is that the first stage of weight loss occurs due to the fluid retained in fatty tissues, and the body takes time to move to the second stage.
Diet combined with outdoor activities will give tremendous results. Purposefulness and self-discipline will help to restore attractiveness and harmony soon. Soon - does not mean in 1-2 weeks. The process of recovery, losing weight should take from a year to several years. Remember that the faster you lose pounds, the faster they will return to you. Don't punish yourself with your impatience.
Oddly enough, the features of the body are not always to blame for our weight. Sometimes we ourselves call those extra pounds. The reason is psychological disorders or the so-called postpartum depression. This is a common occurrence after the first birth - young mothers refuse to take care of themselves, console themselves with a sedentary lifestyle, films and high-calorie foods.
Find an incentive that suits you: Jeans one size smaller, Evening Dress with a deep neckline, a ticket to a noisy party where you need to look amazing, etc. Show yourself love and care! After all, no one but you is able to return everything to its place.
- Dignities and clothes of Orthodox priests and monasticism
- Healers and fortune tellers - why do people go to them?
- During confession. Preparation for confession. List of sins for confession. How to dress for confession
- Praise of the Most Holy Theotokos Praise of the Mother of God with an akathist what they pray for