Born on your long-awaited baby, and you have to think about the restoration of the figure. On physiological norms during pregnancy, the woman adds about 11 kg. From them, she naturally gets rid of childbirth and the postpartum period. But, unfortunately. Very often, the future mother exceed this figure, gaining 20 pounds and sometimes even more extra pounds. Get rid of them is then not so simple …
Where are those extra pounds?
how to lose weight after a few reasons Rodovest purchase of excess weight during pregnancy:
First, the fair is considered that the expectant mother should eat as much as possible – “for two”. Many women during pregnancy to monitor the cease-balanced diet and allow yourself to relax, it needs to justify future baby.
Secondly, the woman “in position” is often far less moving, that is derived from food energy is not wasted. In addition, the pregnancy – is always stressful, the restructuring of all body systems. Included is a special mechanism for protecting the future of your baby is actively developing fatty tissue in the abdomen, waist and hips.
Third, the acquisition of obesity may depend on heredity. Genes are largely responsible for the type of your figure. If one of your parents tend to be overweight, and it increases the likelihood that you’ll be overweight. And it increases even more if the extra weight is both of your parents. However, although heredity and affects your tendency to gain weight or thinness, you inherit from your parents is not an exact weight, but only the range of possibility. Then it all depends on your diet and physical activity. Unfortunately, we inherit only a tendency to be overweight, but temporal trends in weight gain. And if your parent is 30 years old was pretty slim, and the age of 50 gained the extra pounds, remember this in advance and take appropriate action. Tendency to gain weight and fat distribution layers during pregnancy and immediately after it is almost always genetically determined.
Finally, weight gain during pregnancy can cause fluid retention, as well as some obstetrical problems such as preeclampsia – a condition in which, among other symptoms and signs marked fluid retention.
Statistics pleased grim: about 20% of young girls, 40% of women aged 30 years and almost half of women aged 40 are overweight and associated problems. Why do some remain slim, no matter what, while others are struggling with every extra kilogram? The thing is calories. The balance between the burned and stored as fat calories depend on various factors. If you burn all the calories consumed – your weight is stable. But if you eat more than you burn, the “extra” calories go straight to your fat stores. Are the above factors, which can determine whether you have a tendency to rapid weight gain. And if this trend exists, you can adjust it until it’s too late.
Weight over 13 kg, recruited during pregnancy, and keeping excess weight within 6 months after delivery are the factors of long-term obesity, as ten years old is not thrown off the weight usually recruited more pounds eight. All this turns into endocrine disruption, which is difficult to cope on their own.
how to lose weight after rodovPomimo acquisition problems such as back pain as a result of the increased load on the spine, strengthening of varicose veins and cellulite, obesity, dangerous occurrence and adding the more serious diseases such as hypertension (its leading symptom is high blood pressure, which leads to a change in the work of many organs and systems). It may also be diabetes or increase blood cholesterol levels. These phenomena are collectively called “metabolic syndrome”. This syndrome leads to a higher risk of developing cardiovascular disease. In Ohm including myocardial infarction and stroke.
According to the recommendations of the World Health Organization, the diagnosis of “metabolic syndrome” is placed if the patient has at least three of the following symptoms:
- obesity (waist circumference 88 cm for women, men – 102);
- high blood pressure (over 130/85 mm Hg);
- high blood sugar on an empty stomach (more than 5.6 mmol / l);
- elevated levels of triglycerides in the blood (more than 1.7 mmol / l);
- reduction of high density lipoproteins (less than 1 mmol / L – in men and less than 1.3 mmol / L – women).
how to lose weight after rodovProblema obesity is particularly acute for young mothers immediately after birth. During the period of breastfeeding is no radical methods (strict diet, medications for weight loss surgery) is not recommended to try. The main thing is useless, since it is usually thrown off so quickly the weight comes back. The skin becomes loose and sag. It is possible to “earn” endocrine disruption, which will then have long-term cure.
Take the pills, laxatives, teas, which are derived from the body fluid only, also during breast-feeding is not recommended because they are not good for health. We therefore consider the “slow” method of weight loss. When using it, you need to lose about 250 – 400 g per week. This is very similar pattern of weight gain during pregnancy, only in reverse. Of course, will not be easy, because they themselves childbirth and pregnancy related to changes in hormonal levels, which is fully stabilized only 2 years after birth.
While laxatives are a good option, just make sure that your intake is limited in consuming them with food and water otherwise it would give you much more than an upset stomach as it can have an adverse impact on the health and even the entire immune system the hormonal imbalance notwithstanding so make sure to find more info about the benefits and limitations on such pills before taking them up post pregnancy phase.
Then there are two natural principles: eat less and move more. Let’s start with an adequate motor load. What kind of exercise should be a nursing mother? Of course, exhausting gym classes are contraindicated, especially before the actual feeding. But the “exercise with a mop and a vacuum cleaner” would be very welcome.
how to lose weight after rodovTakzhe suit walking with a stroller in an intense pace, which contribute to lactation (fresh air stimulates milk production), and a small charge for tightening of the muscles. Choose the right set of movements independently from books and magazines, or buy a special tape with exercises for new mothers. Begin to do 2-3 times a week. 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. You can do 15 minutes daily morning exercises.
About a month after childbirth can begin more serious training, for example in general, no power simulators, such as the exercise bike, elliptical trainer or treadmill. If you have the opportunity to briefly leave the baby, go to a sports club for yoga, dancing. As the training is suitable swimming, which relieve your back. Enter the training mode gradually – it is not necessary from the very beginning to take on himself the excessive load. Results to be noticed and cause a desire to continue training, you can withdraw its basic dimensions and maintain their control, once a month.
We now turn to the topic of food. First, where to start – is to follow the diet. Quality of food does not actually affect the amount of milk. The widespread opinion that the nursing mother should eat a lot of fatty foods to increase milk fat and always drink tea with milk or cream – no more than unfounded prejudice. Better just before each feeding to drink enough of them. Fluid intake should be at least 2 liters a day.
Nursing mother is recommended to split meals in small portions 5-6 times a day. The last meal should be 4 hours before bedtime. Instead of dinner, you can drink kefir, fermented baked milk, yogurt fat 2.5, or 1%. But breakfast can not be excluded.
how to lose weight after rodovStaraytes not try dishes during their preparation. Exclude from the diet of fried and fatty. Cook meals in the main boiled, bake them in the oven or, better yet, cook for a couple. Now a lot of models Steamers: for they do not have to follow, and the food they did not burnt. It is desirable that the daily diet consisted ½ fruits and vegetables. Fresh. Boiled and steamed vegetables without fat Try to include at each meal. Now many are sold frozen mixes – it’s quick, tasty and healthy. All the vitamins in mixtures subjected to quick-frozen, stored in large quantities. Than vegetables, frozen at home. Only when breastfeeding should check the contents of a mixture of beans and avoid causing gassy. Fruit should be excluded from the bananas and grapes because of their calorie content.
The benefits of dairy products is invaluable for both weight loss and for proper lactation. Dairy products eliminate the sour cream, as the high-calorie product, and from the cheese, which also contains lots of calories, you should not give up, because it is an important source of calcium needed nursing mother. To lose weight eat only low fat foods: kefir, yogurt and milk are not more than 1% fat cottage cheese – no more than 5%, cheese – a maximum of 30%. Fit such of its varieties, as Adyghe, Cecilia, Camembert. Now on sale there were low-fat cheeses, such as about 17%.
Meat and meat products nursing mother can eat only once a day – for breakfast or lunch. Meat also provides the necessary proteins. Should be excluded sausages, sausages and other meat products because of the high fat content.
Do not give up on cereals – oatmeal with water or skim milk. Their use reduces the risk of allergy in a child who is breastfed. Among the useful low-calorie foods – whole grain bread, brown rice.
Instead of “bite” you can drink a cup of green tea without sugar or just water. Carbonated soft drinks such as cola, it is better to avoid: in addition to sugar and caffeine they contain a lot of absolutely no use to a young mother’s colors, flavors or preservatives.
You must completely abandon the salty, fried, smoked, spicy, canned food, chocolate and alcohol. Apply the “ban” on the nuts and seeds: with a couple of handfuls of nuts you unwittingly get almost half of daily calories and fat significantly exceeded the limit.
Should also limit the baking and flour: they can be a little (for example, a bun every 2-3 days in the morning).
how to lose weight after the diet rodovKaloriynost should be limited to 1500-2000 calories a day. If you are low and fragile, stick to the lower limit of normal. A handsome, big on the nature of women should eat about 2,000 calories a day. But we should not eat less than 1,200 calories. People who consume less than this amount of calories, the metabolic rate slows down more than 45%. Fats should constitute no more than a quarter of the total caloric intake. Adhering to the norms of 1,500 calories daily, you can get no more than 40 grams of pure fat. For reference, in 1 liter of 1% of yogurt, as well as in a tablespoon of vegetable oil contains 10 g of lipids (fats). A bar of milk chocolate “give” you as much as 70 grams of pure fat.
As already mentioned, the optimal weight loss – 250-500 g per week. If you are reducing calories and increasing physical activity does not decrease body weight, you should go to an endocrinologist and get tested for hormones. Fast weight loss also requires a reference to an endocrinologist.
I’d love to touch the opposite theme. Now, when we are shown a screen of women and girls incredible thinness, it is important not to lose yourself and do not rush, with youthful enthusiasm to throw off weight. You can not lose weight by more than 2 pounds per month. The main thing – grow thin naturally, in no case will not stop breast-feeding, which affects the health of your child. And do not be discouraged if you do not immediately get to throw off the weight. The main thing – perseverance and faith in yourself.
Samira Gutoc is the founder and managing editor of Atlas and Co. She is also a content writer, blogger, poet, photographer and an editorial associate.