Pregnant women start to think about how to lose weight after childbirth will be, at the time when their stomach is only beginning to be rounded. But birth took place, were the first chaotic days (or weeks), the life you have with your baby begins to be ordered. So, it's time to implement the plans. If you do not know where to start, the seven steps can help you return to the previous form - or even better.

Get up and go

Most young mothers are too busy babies and too little sleep, to even think about exercise. This is normal - the body needs at least six weeks to recover after childbirth, and after cesarean section - even more before you start to seriously pursue.

You can start with walking. If you feel good, you walk every day a little bit longer. If after six weeks postpartum doctor will tell you that you are okay, you can start training - for twenty or thirty minutes kardionagruzok three to five times a week.

This does not necessarily go to the gym. For example, a walk in the brisk pace with a carriage for half an hour burns 150 calories. Approximately the same amount you spend fifteen minutes, getting up and down the stairs.

What other simple exercises you can incorporate into your training? You can do some exercise with your child. To return to the form of the abdominal muscles, suitable exercises for the press. And do not forget about the intimate muscles - do Kegel exercises Kegel exercises: why should they perform .

Breastfeed

For breastfeeding you need an extra 500 calories per day (2700 kcal as a whole). But as the process of feeding spent between 600 and 800 calories a day, you can lose weight even without doing exercise. Some lucky women manage to lose so all the excess weight gained during pregnancy.

But do not forget, once you stop breastfeeding (or begin to introduce solid foods), your energy needs will be reduced and you will need to reduce the number of calories derived from food not to get fat.

Do strength exercises

Strength training is very useful, especially for speeding up the metabolism. By the way, instead of going to the gym or buy dumbbells, you can do with your child. For example, push the baby to the breast and do sit-ups. Or crouch, holding the stroller while walking. You can lie on the floor, take the child in his arms, and slowly pick up on the hands several times.

If you find it difficult to decide on their own, you can ask the coach, specializing in fitness for young mothers who will help you draw up a program of training and to calculate the load.

Control your intake of calories and fat

Avoid harmful calorie food such as soda or chips, but also to refrain from strict diets, which exclude from the diet of whole groups of products. Instead, stick to the principles of a healthy diet - choose healthy food that contains essential nutrients, such as lean meats and fish, whole grains, fresh fruits and vegetables, low-fat dairy products.

There is little and often - this will help to do without spikes in blood sugar levels that lead to overeating. Furthermore, such a diet promotes efficient metabolism and prevents fat accumulation.

And be careful with the juices. The required amount of vitamin Vitamins for everyone   C is contained in a glass of orange juice. If you drink more - it's extra calories.

Sleep when you can

Studies show that enough sleep contributes to weight loss. When you do not get enough sleep, you are drawn to high-calorie, diet containing a lot of sugar to cope with energy shortages. Unpredictable sleep schedule (typical for young mothers) can prevent effectively fight obesity.

Therefore, every time the child goes to sleep, try to sleep and you. This way you can prevent chronic lack of sleep, to maintain energy at the right level, and control your appetite. Do not try to sacrifice sleep for the sake of exercise. If you do not get enough sleep, you are still not strong enough to sport.

Snack food helpful

Products in which too much sugar causes sharp rises and falls in blood sugar levels. And when blood sugar drops, you wake up uncontrollable appetite. So, try to refrain from sweets. To avoid temptation, keep on hand only healthy snacks Low calorie snacks . Low-fat dairy products, studies show, are particularly useful for those who want to lose weight - they contain calcium prevents the deposition of fat. You can also snacking on dried fruit or whole-grain crackers, fit and vegetables. All of this helps digestion.

Seek support from other young mothers

If you communicate with other young moms together watching and discussing their achievements - you will be easier to lose weight. For example, you can get together and do some exercise, when walking with children. The company will encourage you not to miss classes.

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