For some reason, a beautiful period of pregnancy, few of us think about what it will look like after giving birth. Only then, when none of the clothes from the “past life” are pulled on us, when we feel our clumsiness and heaviness, messing with a small child, when, finally, the husband with a grin, even if kind, gropes us for a saggy tummy, we begin to think about how to lose the gained pounds.
The most common mistake of young mothers is the wrong mode of the day. No need to rush to the refrigerator every time the baby falls asleep. Eating enough for the future is not the best way out. For example, the refusal of lunch for our body is a great stress, which gives it a signal to make reserves – fat deposits. This way we will not only gain extra pounds, but also acquire constant fatigue in addition. It is much better to eat together with the baby, often: 4-5 times a day in small portions. Another important principle of losing weight after childbirth – try never to finish eating after the baby. This habit will also have a detrimental effect on the figure.
As you know, one of the main causes of excess weight is the lack of physical activity, or, according to scientific, inactivity. Even if you eat right, but do not move, you can not lose weight. After all, fat is consumed only during the work of the muscles. Our advice: when working out with your baby or doing homework, give your muscles maximum physical activity. Good gymnastics will be alternately wearing crumbs in front and behind in a kangaroo. Exercise promotes good posture, strengthening the muscles of the back and abdomen. The baby will gradually gain weight, and you will lose extra pounds. Before you purchase a sling, consult with your pediatrician about how much time your baby is safe to spend in it.
Doctors say that if a woman is breastfeeding, she will return to her former form faster. Because during the feeding process, the uterus contracts more intensively, and this contributes to its return to the prenatal form. During breastfeeding, it is very important to eat food rich in vitamins and trace elements, not calories. It is better to give up fatty, high-calorie food. Replace the mayonnaise with sour cream, bread-loaves. Exclude grapes altogether. In addition to the fact that these products cause terrible colic in the baby, they also contribute to weight gain. So you can kill two birds with one stone. If you find it difficult to give up sweets, eat healthy desserts. These are dried fruits, cottage cheese, marshmallows, marmalade, souffle. Almost all of them are less caloric than regular sweets.
You do not need to go on a diet immediately after giving birth. After all, childbirth is a huge stress for the body. And in critical periods, it suffers from a severe deficiency of the main elements: these are proteins, iron and calcium. They should be present in the daily diet. For example, dairy products, fish, and cheese are rich in calcium. Vegetable proteins are found in nuts, soy, and legumes, while animal proteins are found in meat, fish, poultry, and cheese. Iron – in apples, buckwheat porridge.
Our next tip – do not be lazy to walk with your baby on the street, even if you have a balcony. It is very important to walk, and not to sit on a bench near the house. Take such walks with your baby not as a duty, but as an opportunity to take care of yourself, your figure. You can even get together with a group of young mothers and arrange hiking trips with the children together. Choose comfortable clothing and sports shoes for this purpose. After all, for an hour of intensive walking, you can burn 400-500 kcal, which is equal to a good workout in the gym.
If the weather has let you down and you don’t want to go for a walk, exercise with your baby. So you will entertain the baby and pump up the muscles.
Exercise 1. Airplane
My mother is lying on her back, her legs bent at the knees. The baby is lying on his tummy on his mother’s bent knees. We hold the baby’s hands, spread apart, like the wings of an airplane. “Fly”, swaying on my mother’s lap: “Whoooo!”.
Addition to the exercise “Airplane” – “Bomber”.
Exercise 2. ” Bomber»
Start as in the previous exercise. Then there is a burst of machine-gun fire: “You-dy-dy-dy-dy!!!” (the child vibrates on my mother’s bent legs) and the downed (“airplane” (supported by my mother’s caring hands) falls to the side of my mother. We alternate the right and left sides of the fall.
Exercise 3. ” Rider»
The baby is sitting on his mother’s stomach. Mom’s legs are bent at the knees. The press is tense. We raise and lower the buttocks. The baby bounces on his stomach like a rider on a horse.
Exercise 4. ” Far-close, high-low»
Mom continues to lie on her back. We lift the baby above us, holding it under the armpits, the back is straight. Omit it. And so several times, clearly demonstrating to the child the concepts of “far-near, high-low”.
Exercise 5. ” Propeller»
Mom is lying on her back. We raise the child at arm’s length. We turn his body left and right until his hands get tired.
You can come up with exercises for different muscle groups that you can perform together with your baby.
Do not forget about the psychological factor. A woman in the postpartum period can be depressed, the mood often changes, she is subject to stress, tearful, feels constant pity for herself. At this time, many women reach for the sweet. But that only seems to make it easier. You can’t beat stress with a chocolate bar. Replace the chocolate bars with pears and apples, and you will see how not only your mood will improve, but also your well-being.
Don’t forget about motivation. Here you will find useful photos of your former, slim! Hang them in a prominent place, put them as wallpaper on your computer desktop, if you use it often. Do not go limp and remember: gradually you will learn to plan your time, free time will become more, and you will learn to pay attention not only to the baby, but also to yourself and everyone around you.
And one last thing. No need to sigh every morning on the scales about the weight gained. This is unlikely to contribute to a good mood. Now you’re a mom, that’s the most important thing. And with such little things as excess weight, you will easily cope with time!