Pregnancy and childbirth are not only happiness, unforgettable feelings and euphoria, but it is also a severe test for all the systems and organs of a woman and, of course, for her figure. Taking care of a child does not leave time for exercises, for the pool, nor for a training in the gym. Therefore, most women not only do not lose weight after childbirth, but on the contrary, they continue to gain extra pounds during the first year of their baby’s life. Young mothers are often upset, looking at themselves in the mirror.
Though, you should understand, that excess weight after childbirth is a normal phenomenon. After all, it is physiological weight gain that helped you to give birth to a strong and healthy baby. And now, when the child is already in your hands, you can get rid of excess weight. Be sure, there are many ways for this:
Breastfeed Your Baby
Nutritionists say that women who feed the baby at the breast return to their former figure much faster. Although many women on the contrary gain weight during breastfeeding. This is due to the fact that they eat fat milk products in huge quantities, believing that the quality of mother’s milk supply depends on the abundance of her nutrition. In fact, the lactation process is controlled by the hormone prolactin, the production of which is not related to nutrition.
Do not Overeat
In fact, you do not need to follow the well-known expression “I eat for two.” However, food should be useful and richer with vitamins. After all, a baby does not need extra calories, but it needs specific elements and vitamins, so try to change your diet, making it balanced.
Control the Caloric Content of Your Meals
Caloric content of the diet should be limited to 1500-2000 kcal. Although this is rather relative. The main thing is to expend more energy than to consume. It is quite justified at first to maintain a special food diary. Write down everything that you eat. The process itself will take you no more than 10 minutes a day and the benefit will be enormous.
Say ‘No’ to Extreme Ways of Losing Weight
There should be no diets, exhausting trainings and starvation. The same is with natural diet pills. All these will inevitably affect your health and the child’s well-being.
Eat at least 5 Times a Day
Never skip breakfast and try to get light food in the evening. Dinner should end no later than 3 hours before bedtime. Do not follow the categorical rule of “No food after six in the evening.” If you usually go to bed at 12 p.m., by evening you will be really hungry. And it is very easy to lose control in such a situation.
Mutual Exercises for a Mother and a Baby
The main reason of excess weight is the lack of the necessary physical activity. Of course, a small child does not contribute to a sedentary lifestyle. Though, you should try to load all the muscle groups while spending time with a baby.
Moreover, you may use a baby carrier. This promotes good posture, as well as strengthening of the dorsal and abdominal muscles. Periodically changing the position of the baby, you will provide a load on different muscle groups. In addition, the baby is constantly gaining weight and, consequently, the load will gradually increase.
And, finally, do not delay with getting rid of excess weight after the childbirth, time in this case plays against you. The earlier you begin to struggle with your extra pounds, the more effective it will be.