How to lose weight quickly after childbirth at home

During pregnancy, women always gain extra pounds. This process is especially active in the first two trimesters - not only the nutritional system changes, but also the hormonal background of the expectant mother. In addition, many representatives of the fair sex allow themselves to overindulge in forbidden delicacies, taking advantage of the advantages of the new position. The situation changes radically within a few months after the child is born. And the woman immediately faces the first problems - she needs to monitor the quality of the milk, and therefore the food in her food basket. And the body is weakened - not all physical activity is suitable. Let's figure out how to lose weight after childbirth as quickly as possible and get rid of your belly at home.

The main problems in losing weight that women face after childbirth

Having experienced the long-awaited joy of motherhood, soon after giving birth, a woman returns to normal life and often notices that the reflection in the mirror does not bring the former joy - stretch marks, extra pounds, belly. Every third person experiences postpartum depression, and bad mood and aggression against family and the world are consumed with sweets, which further aggravates the situation. At the same time, you want to lose weight quickly and without any problems.

Losing weight after childbirth will require a systematic approach

What you need to be prepared for:

If you are breastfeeding and the scale needle is not moving, it is quite possible that you still need the extra pounds to maintain the quality of your milk. During feeding, excess fat in women is usually broken down.
During the first two years of a child’s life, the mother’s hormonal background remains changed. It is the imbalance of hormones that can prevent you from losing excess weight.
An incorrectly designed menu with a lot of fatty foods and sweets is another anchor for your ship.
Insufficient physical activity and an incorrect daily routine make metabolism slow, and all unspent energy received from food is stored in reserve.
The reason may also be the mother's refusal to breastfeed her baby. Feeding allows a woman to spend from 400 to 600 calories, so there is no point in refusing it without medical contraindications.
Loss of motivation and faith - finding herself in new “magnificent” forms, a woman often stops loving herself, becomes depressed and deliberately projects herself into failure.

How to lose weight after childbirth quickly at home for nursing and non-breastfeeding mothers - 5+ rules

The first and most important thing is to prepare for the fact that you will not be able to return to your previous shape in a month or two, so be patient, have a good mood and start following a diet combined with moderate physical activity. It is the combination of these factors that will allow you to regain a slim and beautiful body.

Give preference to fresh vegetables

Besides:

Train yourself to drink two liters of water a day. Water stimulates the metabolic process, helps remove toxins and waste from the body
Give preference to plenty of protein foods, control carbohydrates and fats. Choose cereals, vegetables, fruits - these products help build muscle mass, which in turn stimulates the fat burning process
Eat small meals 4-5 times a day - in small portions every two hours and never skip breakfast, since it is the first meal that awakens metabolism
Get at least 20 minutes a day of reasonable physical activity, while avoiding overly active sports.
Monitor your caloric intake - it should not exceed 1500 units
Don’t starve - trendy diets on popular sites are not your case, because when taking care of her own body, a young mother cannot help but take into account the needs of the baby

When drawing up a dietary menu, you should proceed from a list of products that will not harm the milk and will not affect its quality. For a woman whose baby is bottle-fed, it will be a little easier in this regard - she just needs to cut her diet by 500-700 calories and choose a system of exercises based on the state of her body after childbirth.

Eat porridge

Advice: the stress and experiences of a young mother are invariably reflected in the milk, which is why a positive attitude and the right motivation for gradual weight loss are so important.

Eat small meals

Pharmacy supplements - help or harm?

Regarding the use of so-called biologically active food supplements, many of which are positioned as means to help you lose weight after childbirth, I advise you to first consult with your pediatrician.

The fact is that many dietary supplements can cause an allergic reaction in a child, can enhance or inhibit intestinal function (both mother and child), and can overexcite or inhibit the reactions of the nervous system.

As a nutritionist, I do not recommend that breastfeeding mothers take lipolytic or bowel-boosting supplements. When trying to quickly lose weight after childbirth, using them can cause consequences that are undesirable for a young mother, whose time and health mostly belong to the newborn.

Menu for weight loss after childbirth - how and what to cook

The diet must contain foods rich in iodine, iron and omega-3 fatty acids
It is better to steam, boil or bake food; temporarily avoid fatty and fried foods
Consume carbohydrates in the first half of the day, proteins in the afternoon and evening
Choose unsweetened varieties of fruits and berries; if you are breastfeeding, give preference to hypoallergenic, mainly local fruits
Eat more greens and fresh salads
Choose low-fat dairy products: drink kefir, fermented baked milk, low-fat yoghurts with cereals, yogurt
Eat small amounts of nuts and dried fruits exclusively as a snack.
Skip white bread in favor of wholemeal bread
Remember that the diet must be complete and varied so that the body receives the necessary amount of vitamins for you and the baby
Avoid pasta unless it is pasta made from durum wheat, canned food, store-bought sauces, or alcohol.

Try to choose local products to protect your baby from allergies

Consume no more than:

Sugar - 50 g
Fermented milk products - 0.5 l
Vegetables - 0.6 kg
Fruits - 0.3 kg
Cheese - 50 g
Butter - 20 g
Vegetable oil - 25 g

How to lose weight quickly after childbirth at home - choosing sports activities

Proper nutrition will undoubtedly give the first results quite quickly, but only sports will help tighten the muscle corset and get rid of the postpartum belly. Nursing mothers with a successful and easy birth can start doing exercises by the end of the second month. In the case of diastasis, the training program depends on the degree of muscle separation.

How to deal with postpartum belly?

This problem is the main one for women who have recently given birth, because the muscles have been stretched for the entire long period while they were carrying the child, and it is naive to assume that everything will fall into place immediately after childbirth. This will take at least six months. Regularly performing the following exercises will help speed up the process in the absence of contraindications:

Crunches from a lying position - 2-3 sets of 15-20 times
Glute bridge - 2-3 sets of 10 reps
Raising the body from a lying position - 2-3 sets of 15-20 times
The plank is a static exercise ideal for comprehensive training of all muscles.

Gradually start exercising

Tip: If you have diastasis of the abdominal muscles after childbirth, it is not recommended to do the plank.

Which sport should I choose?

An ideal start to training would be regular practice of Pilates, yoga, callanetics, and stretching for beginners. These sports disciplines have the most effective effect on a body that has lost its tone, helping to gather oneself, put one’s nerves in order and tune in to a positive wave. You can also add regular meditation practice. Considering the busy and crazy daily routine of young mothers, they are ideal for home practice, and they are easy to practice using free video tutorials on the Internet. It's also a good idea to visit the pool once or twice a week.

If you sign up for a gym, remember that all exercises should be performed without additional weights and avoid lifting heavy weights. A dumbbell of 2-3 kilos is your maximum permissible maximum. You should also avoid any exercises that are traumatic for the breasts and use a special fixing sports bra.

Walking in the park can also be classified as physical activity.

Advice: It is better for women in the postpartum period to refrain from active cardio training, including running, aerobics and step, since during exercise you lose a large amount of fluid, which can negatively affect the quality of milk.

Drugs

Pills are hardly a good idea during this period. There are many reasons:

Almost all weight loss medications include contraindications for lactation.
They affect the hormonal background, which after childbirth already undergoes serious changes. This can lead to weight gain rather than weight loss.
A number of plant extracts, on the basis of which such products are produced, lead to uterine tone, which is categorically excluded in the postpartum period.
They often contain psychotropic substances that can increase postpartum depression.

During lactation, all dietary supplements for weight loss are prohibited. The only solution may be vitamins. Their task is to speed up metabolism and prevent vitamin deficiency. It is better to entrust the choice of such a drug to a doctor. These may be AlfaVit Mom's Health, Complivit Mama, Elevit Pronatal, Astrum-Mammy Complex, Vitrum Prenatal Forte, Femibion Natalcare II and other complexes.

3+ first exercises to get back into shape

Start any exercise with a simple ten-minute warm-up, which should consist of walking in place, swinging your arms and legs, turning your body and neck. Then proceed to the main complex.

Squats

Perform classic deep squats 20 times. Make sure that your knees do not fall and your back remains straight. Move your torso forward a little.

The plank comprehensively works all muscles

Classic plank

Having taken the optimal position, stay in it for a minute without breaks. The arms are bent at the elbows, the stomach and butt are drawn in. After 20 seconds you will feel your body begin to vibrate.

Lunges

From a standing position, lunge forward with one leg so that the other is bent at a 90-degree angle. Do 2 rounds of 15 reps on each leg. If you wish, you can take small dumbbells up to three kilos or bottles of water.

Push ups

If the classic position is difficult for you or not at all, start with the beginner version with emphasis on your knees. Perform 2-3 sets of 12 reps.

Don't forget about push-ups

Complete the set of exercises with 15 minutes of walking in place.

Tip: Carrying your baby in your arms and taking long walks with a stroller help mothers burn extra calories effectively.

Exercise for tummy tuck

For women who are looking for a way to lose excess weight after pregnancy, physical activity and exercise will become a real lifeline. Today, many special exercises have been developed for young mothers that allow them to tighten their sagging belly after childbirth and get rid of extra centimeters in their legs. However, in order for the exercises to give the desired result, it is necessary to conduct exercises weekly, supplementing them with a proper and balanced diet.

Here is a set of fairly simple but effective exercises for tightening and losing weight after childbirth in the hips, abdomen and buttocks:

Flat stomach: lie on your back, bend your knees, hands on your stomach, feet resting on the floor. Take a deep breath, exhale and draw in your stomach as much as possible, hold in this position for 10 seconds, then inhale smoothly. Repeat the exercise 10-15 times.
Firm stomach and buttocks: lying on your back, legs bent at the knees, hands behind your head. Take a deep breath, exhale, while simultaneously lifting your pelvis up. Stay in this position for 5-8 seconds, do not breathe. Then take a smooth breath and gradually lower your pelvis to the floor. To begin with, do 5 repetitions, gradually, when the muscles gain strength, you can increase the number of approaches up to 15-20 times.
Lower legs and buttocks: Lie on your back, arms along your body, knees bent, heels together. Try to straighten your legs without spreading your knees. At the same time, we place our toes on the floor, then smoothly return to the starting position. Start with 5 approaches.
Lower legs and knees: starting position lying on your back, arms along the body, palms pressed to the floor, legs bent at the knees. Begin to lift one leg as high as possible, while pulling the toe away from you during the lift and towards you after lifting the leg. Repeat 10 times, then change legs.
Stomach: Lie on your stomach with your elbows on the floor and your legs straight. It is best to place a small pillow under your stomach. Take a smooth breath, as you exhale, press your pelvis onto the pillow, hold in this position for 5 seconds. After exhaling smoothly, repeat the exercises while inhaling. You should start with 5-8 approaches, gradually increasing the number.

Video

Losing weight after giving birth is not an easy task, but with great desire, patience and willpower, you can achieve amazing results. To do this, it is important not only to increase physical activity. It is best to develop an individual weight loss system, which includes a balanced diet, physical exercises for the legs and tightening of the sagging belly after childbirth, as well as additional cosmetic procedures. If you dream of gaining firm and attractive shape after childbirth, but don’t know where to start, you can read reviews on the Internet from women who managed to cope with this problem. The main thing that is necessary to get a positive result is to gain positivity, patience and determination, which will accompany you throughout the difficult and long path to an ideal figure.