You want to lose weight after giving birth, that is to lose gained during pregnancy weight? To be successful and fix it, and to feel good in general, listen to some advice. Perhaps they will help you.

Do not start a diet too quickly

The body needs time to recover after pregnancy. Start losing weight is possible not earlier than six weeks after giving birth, and only if you have no health problems. If you are breastfeeding, wait at least two months.

If you are too early to sit on a diet, you will be harder to recover from childbirth, and you'll quickly get tired - and in fact, in order to care for a newborn, you need a lot of energy. In addition, nursing mothers limit in food can affect the amount of breast milk. If you are patient and give the body to recover, it will probably be surprised at how quickly you lose weight the natural way, especially if the breast-feeding.

Be realistic

Remember that you may not be able to return to exactly the weight or shape, which you had before pregnancy. Many women after pregnancy hip or waist may be wider than ever. So set yourself achievable goals, given these facts. In order to have realistic expectations, look at pictures of women after childbirth.

Do exercises

There is no magic tool that will help you lose weight. The desired result can only lead the combination of a healthy diet Healthy eating   and regular exercise. Physical activity is required, even if you are on a diet - because you want to lose fat, not muscle.

When you are ready to start losing weight, just start eating a little less and move a little more - even if it's just walking with a stroller.

Talk to your doctor to determine whether you are ready to start doing sports. Find out if there are any in the near Fitness Club a special program for young mothers.

Lose weight slowly

Do not sit on a strict diet. Min, who need a healthy woman - 1200 kcal per day, but the average rate of more - from 1500 to 2200 kcal. So many women need to feel energetic and healthy. For nursing mothers, at least - 1800 kcal per day (as is the norm for most of 2000 - 2700 kcal). So much energy is required to support themselves and feed the baby.

If you are breastfeeding, slowly grow thin - otherwise you will decrease the amount of milk or it may be quite an abyss.

In addition, too rapid weight loss can cause a release of toxins that are contained in the fatty tissues of the body - they get into the blood and breast milk. This may be harmful substances such as heavy metals, mercury, dioxins and others.

A safe rate of weight loss is considered to be no more than a kilogram per week. To do this you need to reduce the daily quota of 500 kcal. However, the level of consumption should not fall below the specified minimum. You can either eat less or increase your physical activity, and it is better to combine and then, and more.

Do not forget to eat

With a newborn baby in her arms it is sometimes difficult to find time to eat. But if you skip meals, it will lead to the fact that you will tire quickly. And besides, it does not help to lose weight. Many young mothers prefer to eat a little, five or six times a day - this is more consistent with their appetite and capacity.

Do not think that skipping meals, you will lose weight. On the other hand, missed, such as dinner, you eat a lot more for dinner. And the whole day you will feel tired.

Even if you do not like to eat in the morning, try to always eat breakfast. This is an indispensable condition for good health in the morning, and after breakfast you will be much more active. In addition, studies show that people who skip breakfast are much more difficult to lose weight.

Try to eat slowly. So you have time to feel when they were filled, and you will not overeat.

Choose the right food and drink

Studies show that eating whole grains and low-fat dairy products helps to lose weight. It is also useful for weight loss foods that are high in fiber and low in fat - such as fruits and raw vegetables. You can eat them between meals.

There are simple ways to increase the amount of fruits and vegetables in the diet. You can make them smoothies, cocktails, refuel meat or fish sauces, vegetables, added to sandwiches Sandwiches. Pros and cons   vegetables, cook grilled vegetables and vegetable soups.

The fats contained twice as many calories than proteins and carbohydrates, so the easiest way to reduce the calorie intake - have less fat. Choose dairy products with low fat, cook boiled or baked rather than fried foods, try to eat less sweets, in which a lot of sugar and fat.

However, be aware that fats required by the body, so you should not completely exclude them from the diet. If every meal will be a small amount of fat, you'll stay longer fed and do not eat too many carbohydrates. (Excess calories from any source - whether fat, proteins or carbohydrates - resulting in excessive weight).

You should select the "good" fats and "bad" are best avoided. Useful fats - mono- and polyunsaturated, which are found in olive oil Olive oil: useful properties , Avocados, olives, nuts, oily fish such as salmon. It is better to eat less saturated and trans fats, which are bad for the cardiovascular system and get into breast milk. Saturated fats are found in meat and dairy products and trans fats - in fried foods, baked goods, ready-made snack (information about their content can be found on the label).

And do not forget about the calories contained in beverages such as juice and soda. Indeed, you should drink eight to nine glasses of fluid a day, but it is better to drink pure water.

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