First of all, let's see why a woman is gaining weight!
During pregnancy, a woman takes about an additional eleven kilograms, which also corresponds to physiological standards. It is also natural to get rid of this weight during childbirth and the period after childbirth. However, often this rate is significantly exceeded, and to remove this gain in weight, then it can be a difficult task.
There are several reasons for this "busting". To begin with, the postulate that during pregnancy, the expectant mother should consume food almost twice as much as nothing is backed up and completely unfair. Moreover, the "lawful" rejection of the usual diet and the balanced diet, supposedly for the benefit of the baby, allow a woman to impermissibly relax, stop following her form, which is wrong in any state.
In addition, a pregnant woman in most cases does not live as intensely as before, and the energy that comes with food is not wasted. And if you consider that pregnancy is always a stress in which the whole body is working to protect the future baby, then the previous two mistakes in the new way of life aggravate the active development of the fat layer at the waist, abdomen and thighs, which is necessary according to the physiological norms for this condition .
Another factor in gaining excess weight is heredity. The type of any person's figure is largely determined by genes. The possible range of your weight you inherit from your parents. However, the motor activity and diet that you exercise determine the specific indicators of your body's constitution.
Another effect on the increase of extra pounds during pregnancy may be fluid retention and some obstetric problems in the body, in particular, gestosis - in this state, in addition to other symptoms, fluid retention is also observed.
For all these states, the intensity of weight gain is directly related to the balance between consumable and fat-accumulated calories. And if you have a tendency to gain weight, it is urgent to begin to change this balance to your advantage.
Is it worth trying to lose weight while breastfeeding?
However, all the same during breastfeeding should not uncontrolled use of various radical methods of weight loss. No extreme diets, medications, or surgical effects. Apart from the fact that this can harm both mother and baby, it is also a completely pointless exercise, since the weight that has been lost in this way is very quickly restored, and even often the skin suffers - becomes flabby and abscessed. In addition, in this case, and possible endocrine disorders.
To leave from a status of the raised or increased weight at thoracal feeding it is necessary gradually. "Slow" method of losing weight involves a loss of two hundred and fifty to four hundred grams per week and it is similar to a set of weight during pregnancy, only with a minus sign. Difficulties in the implementation of this process will, and they are caused by a change in the hormonal background, which will return to normal only two years after childbirth.
In adjusting this balance, everything is simple - less food and more movements. However, you should not start with lifting weights and acrobatic sketches. In everyday life there are a lot of completely natural movements that can be compared to physical activity. For example, walking with a stroller, but at an accelerated pace, especially since fresh air is a good stimulant for milk production, the same mop and vacuum cleaner, to which should be added only a small set of exercises for tightening the muscles. There are many developed complexes for young mothers. Start with two three times a week, yes, plus a morning charge.
When is it worth starting training for weight loss?
Within a month after delivery, you can go to the highest level, on non-power trainers, such as an elliptical trainer, an exercise bike, or a treadmill. Yoga, dancing, swimming are good.
In nutrition, the main thing is to closely monitor the diet, taking into account the fact that the quality of food has practically no effect on the amount of milk. Therefore, it makes no sense to get involved in fatty foods, but it is better to drink the right amount of liquid before each feeding, and a day should drink at least two liters of liquid.
It is necessary to get used to fractional nutrition in small portions up to six times a day, and instead of dinner use kefir, ryazhenka, yogurt with fat content of less than 2.5%.
Meat and meat dishes can be consumed only once a day, but you can not refuse cereals in the form of cereals in water or skim milk, whole grain bread, brown rice.