An extract from the hospital, the first troubles with the baby, finally you took a breath and looked at yourself in the mirror - and gasped. "Never my body will not be the same!" - a little what a young mother passed this fear.
Want to know the truth? Yes, you will not be the same. But again you can become slim!
REPORTING PERIOD
Weight gain all pregnant. But these extra pounds can not be called superfluous - the body can account for each. 4-4.5 kg fall on the enlarged uterus, 1 kg - on the breast being prepared for lactation, 1.5 kg - to increase the blood volume, 1 kg - to the total volume of the intercellular fluid. Add here the weight of the baby (from 2.5 to 4 kg) - and get the same figure, which is recommended to add during pregnancy, doctors.
Do your numbers do not converge? So, all that did not come together is the consequence of not pregnancy, but those double portions of ice cream with syrup that accompanied her, and grandmother's urgent advice "to eat for two."
There are other factors. First, the future mothers move less: some even walk in recent months is not easy. Secondly, the hormonal background changes. Progesterone and prolactin direct the metabolism to the accumulation of fat.
Total sum: food for two, a decrease in physical activity, a change in the hormonal background - and so for forty weeks. We hope you do not expect that all the kilograms collected during this time miraculously disappear on the day of childbirth?
BY TRIMESTERS, CALCULATE
Nine months you gained weight. To reset it, ideally also it will take three trimester. Each of them has its own characteristics.
First trimester. All sleep!
What's new. After giving birth, it turns out a lot of interesting things. First, that the phrase "newborns sleep up to 15 hours a day," to put it mildly, is not true. Even even-tempered babies have a habit of resting "short dashes" and not giving parents peace, day or night. Secondly, the young mother realizes that there has not been a magical return to the previous forms, and she panics.
What prevents to lose weight. In the hormonal sphere, prolactin and progesterone still prevail. So, the appetite is raised, and the stomach and hips remain a problem zone. Well, lack of sleep, intermittent and inferior sleep - another factor that hinders slimming (and not only in pregnant women).
What will help to lose weight. Breastfeeding in itself is not an obstacle on the way to harmony. If the labor passed without complications, lactation was restored, the excess weight will inevitably decrease - in fact the fat is spent for the formation of milk. On average, the body leaves 30-40 grams of fat per day.
Advice. The first and the main rule is not to try to sit on a rigid diet. But to continue to eat for two, too, should not be. Nursing mothers often make the same mistakes: they try to eat more fatty foods (so that the milk is more nutritious), they choose too large portions (so that milk does not disappear), and even go to bed with a sandwich (to have something to eat at night).
In fact, there is no direct connection between the amount of milk and the mother's diet!
The secretion of prolactin depends not on how much you eat, but on the activities of other female hormones - in particular, estrogen, on how well the process of breastfeeding is properly set up, and also on your psycho-emotional state. Mood and sleep are much more important than the volume of a portion - for both mom and baby.
Second trimester. Everybody walk!
What's new. The kid has grown noticeably. He weighs twice as much as at birth, sleeps calmer (digestion has been adjusted), but most importantly - he begins to actively explore the world! At mum the most vulnerable place in the second trimester - mentality. According to statistics, right now the probability of postpartum depression increases. Many people in about six months after giving birth seriously think about their appearance and about whether it's time to go on a diet.
What prevents to lose weight. Specialists note that the weight of a young mother, stabilized after childbirth, often begins to grow in just six months! And the reason is the emotional state. Continued hormonal adjustment, and the child still requires a lot of strength and attention. Diets at this stage often lead to suppression of energy expenditure, rather than to weight loss. The result, if it is, always turns out to be less than expected, and then - a breakdown, a stress from the inability to combine the role of a good mother and an attractive woman.
What will help to lose weight. Baby carriage. The kid during walks with pleasure glazes around, and mum goes on foot for some hours per day.
Advice. Focus is on fitness. In addition to the already mentioned walks, it is useful to perform exercises at home. There are many complexes for mom and baby. Their main task is to increase muscle tone. Fat in the trained muscles burns faster, and the appetite decreases. In addition, physical activity is the best way to escape from depression.
Third trimester. All eat right!
What's new. The kid is already quite independent in movement, he can not be left alone for a minute.
What prevents to lose weight. Introduction of complementary foods. Right now the child is beginning to give "real" food. And give a little - a spoon-two, gradually increasing the volume. However, hardly anyone will cook a tiny portion of porridge - there is always more. And the smallest jars with baby food are not designed for two teaspoons.
And then my mother begins to eat: do not disappear the same good! ..
What will help to lose weight. Now it's time to think about the diet. Replace fatty foods with low fat and do not forget about dishes rich in animal protein, calcium and iron. As a basis, take vegetables, milk, cottage cheese, sour-milk products, lean meat and fish. And for snacks, make a "weight loss" cocktail: mix a tablespoon of low-fat cottage cheese with a glass of low-fat kefir, add a tablespoon of boiled buckwheat and unroasted muesli.
Council. Most breastfeeding moms have a weakness for chocolates and cakes. So the body signals a shortage of carbohydrates. In order not to reach for the sweet, eat cereals with skim milk, pasta from durum wheat and whole wheat bread.
With this approach to weight loss, weight will decrease by an average of 1-2 kg per month. So, one year after childbirth, you can lose about 15 kilograms - what the doctor prescribed!
GOLDEN RULES OF THE DROWNING MOTHER
Rule one: do not overeat. Eat little, that is, often in small portions, and in the same mode as your baby - 5-6 times a day.
Rule two: do not eat. Baby food is very caloric. Do not notice how to recover from the seemingly innocuous portions of curd and porridge!
Rule three: do not starve. It's still useless: the body will be horrified and begin to make reserves for a rainy day.
Rule four: a lot of walking. Ideally - one and a half to two hours a day.
Rule five: often wear a baby on yourself. Buy a kangaroo, and better sling: with it the load is distributed evenly, the spine is not overloaded.