With the birth of a child a woman has a lot of worries when to feed the baby, what to do if he was crying - you name it. How to get rid of the extra kilos that appeared during pregnancy - even one of the problems, and found it not so rare.

If before pregnancy you have had a normal weight, and you scored 10-15 kg, most likely you will need only a few months to return to their former weight. Of course, if you follow the diet and do exercise.

However, if you have previously been overweight or pregnancy you score more than the recommended amount, weight loss may take longer - up to a year. Doctors say that it is important to begin to struggle with excess weight immediately after pregnancy, because later on it will be harder to get rid of.

And while every young mother wants as soon as possible to return to its former shape, it is very important to be patient. You bear a child nine months - possibly as much time your body will need to return to the previous state.

Below you will find tips that can help you lose weight after pregnancy and get into their "doberemennye" jeans.

How to lose weight after pregnancy: do not sit on a diet

Oddly enough, if you stick to a strict diet, you may be harder to lose weight. As experts explain, if you limit yourself to eating on the background of already existing stress after the birth, you can even get fat. It is much better to choose a healthy diet and not overeat, and in this case, it is likely overweight leave without much effort on your part.

Instead of limiting themselves and starve, eat a balanced diet. Keep healthy snacks on hand Low calorie snacks   - Apples, carrots, whole-grain crackers - not from hunger Psychology and physiology of hunger - the two sides of the same coin   between meals and maintain energy levels.

How would you not like to lose weight, do not lower the level of received below eighteen hundred calories a day, especially if you are breastfeeding.

Choose the "right" foods

Young mothers, especially breastfeeding, you need a lot of nutrients. Choose foods rich in nutrients and with a small amount of calories and fat. These include fish - in fact it has omega-3 fatty acids, which are useful for the development of the brain and nervous system of the newborn. Most of these mineral acids in salmon, sardines and tuna.

Milk and dairy products - also the "right", as they are rich in calcium, which is needed for strong bones. Do not forget about protein. They found, for example, lean meat, chicken and beans.

Lactation

Scientists have not yet determined whether feeding influences the weight of the mother - some studies show that women can lose weight, breastfeed longer, and without resorting to any special measures, others say that no special influence of feeding on weight loss is not.

However, in any case, breast milk is useful for baby, for its development and health. If you are breastfeeding, you can increase your daily caloric intake by about three hundred, but do not have anything and in any quantity.

Drink

The use of large amounts of water prevents dehydration. Also, when you do not feel thirsty, you want to eat less. Some studies show that drinking enough water accelerate metabolism.

Often recommended to drink eight glasses of water a day. Individual needs vary, so you can use a simple way to know whether you are drinking enough water. If you visit the toilet as often as every three or four hours, and the urine is almost transparent, it means that you drink enough.

Move

Power is important, but it is only part of the weight loss program. You also need aerobic and strength exercises to burn more calories, strengthen muscles and bones. In sports there are unexpected positive side - for example, they reduce the probability of depression, reduce stress and help to solve problems with sleep.

Optionally run in the gym - such simple activities like walking with a stroller, is enough to raise the pulse and to load the muscles. The minimum required time of exercise - two and a half hours per week. And if the newborn is difficult to identify a half-hour consecutive classes, practice for ten minutes several times a day.

Wear on hand to raise, to lay the baby - in itself a good load. But you should engage in further power exercises. Many clubs have special classes for young mothers, some can come in and with a child. However, before you start to exercise, check with your doctor, especially if you have had a caesarean section Caesarean section: do not rush to go under the knife .

Get enough sleep

Unable to sleep for eight hours required when a child is constantly wakes you up at night. However, it should be borne in mind that the lack of sleep interferes lose weight. Studies show that young mothers who slept less than five hours at night, worse was given to the fight against excess weight than those who slept seven hours. When you get tired, the body produces cortisol and other stress hormones that contribute to weight gain. In addition, when you are exhausted, you do not want to play sports and to expend energy on it to select healthy foods.

Perhaps you have heard advice - sleep while the baby sleeps. And it is quite reasonable recommendation. Sleep a little in the afternoon, when the baby falls asleep, and go early in the evening - at least as long as the child gets used to the night's sleep.

Ask for help

If you want to lose weight, consult your doctor or dietitian. A dietitian can help you develop a suitable diet that will lose weight without compromising health, the doctor can determine how much you need to lose weight and when you can start practicing.

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