Dieting after pregnancy

Losing weight after pregnancy: MedlinePlus Medical Encyclopedia

You should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery. Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest most often comes off over the next several months.

A healthy diet with daily exercise will help you shed the pounds. Breastfeeding can also help with postpartum weight loss.

Your body needs time to recover from childbirth. If you lose weight too soon after childbirth, it can take longer for you to recover. Give yourself until your 6-week checkup before trying to slim down. If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply has normalized before drastically cutting calories.

Aim for a weight loss of about a pound and a half a week. You can do this by eating healthy foods and adding in exercise once you are cleared by your health care provider for regular physical activity.
Women who are exclusively breastfeeding need about 500 more calories per day than they did before pregnancy. Get these calories from healthy choices such as fruits, vegetables, whole grains, and lean protein.
Do not drop below the minimum number of calories you need.

If you are breastfeeding, you will want to lose weight slowly. Weight loss that happens too fast can make you produce less milk. Losing about a pound and a half (670 grams) a week should not affect your milk supply or your health.

Breastfeeding makes your body burn calories which helps you lose weight. If you are patient, you may be surprised at how much weight you lose naturally while breastfeeding.

These healthy eating tips will help you lose weight safely.

Do not skip meals. With a new baby, many new moms forget to eat. If you do not eat, you will have less energy, and it will not help you lose weight.
Eat 5 to 6 small meals a day with healthy snacks in between (rather than 3 larger meals).
Eat breakfast. Even if you do not normally eat in the mornings, get into the habit of having breakfast. It will give you energy to start your day and stop you from feeling tired later.
Slow down. When you take your time eating, you will notice that it is easier to tell that you are full. It is tempting to multitask, but if you focus on your meal you will be less likely to overeat.
When you reach for a snack try to include foods with fiber and protein to help keep you full (such as raw bell pepper or carrot with bean dip, apple slices with peanut butter, or a slice of whole-wheat toast with hard-boiled egg). Drink at least 12 cups of fluid a day.
Keep a water bottle near the spot where you usually feed the baby, that way you'll remember to drink when they do.
Limit drinks like sodas, juices, and other fluids with added sugar and calories. They can add up and keep you from losing weight. Avoid products with artificially sweeteners.
Choose whole fruit over fruit juice. Fruit juices should be taken in moderation because they can contribute extra calories. Whole fruit gives you vitamins and nutrients and contains more fiber, which helps you feel full with fewer calories.
Choose broiled or baked rather than fried foods.
Limit sweets, sugar, saturated fat and trans-fats.

Do not go on a crash diet (not eating enough) or a fad diet (popular diets that limit certain types of foods and nutrients). They will probably make you drop pounds at first, but those first few pounds you lose are fluid and will come back.

Other pounds you lose on a crash diet may be muscle instead of fat. You will gain back any fat you lose on a crash diet once you return to normal eating.

You may not be able to return to your exact pre-pregnancy shape. For many women, pregnancy causes lasting changes in the body. You may have a softer belly, wider hips, and a larger waistline. Make your goals about your new body realistic.

A healthy diet combined with regular exercise is the best way to shed the pounds. Exercise will help you lose fat instead of muscle.

Once you are ready to start losing weight, eat a little less and move a little more each day. It may be tempting to push yourself into a hard routine for fast weight loss. But rapid weight loss is not healthy and is hard on your body.

Do not overdo it. Just a quick walk around the block with your baby in the stroller is a great way to start adding exercise to your daily routine.

Berger AA, Peragallo-Urrutia R, Nicholson WK. Systematic review of the effect of individual and combined nutrition and exercise interventions on weight, adiposity and metabolic outcomes after delivery: evidence for developing behavioral guidelines for post-partum weight control. BMC Pregnancy and Childbirth. 2014;14:319. PMID: 25208549 pubmed.ncbi.nlm.nih.gov/25208549/.

Isley MM, Katz VL. Postpartum care and long-term health considerations. In: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Gabbe's Obstetrics: Normal and Problem Pregnancies. 8th ed. Philadelphia, PA: Elsevier; 2021:chap 24.

Lawrence RA, Lawrence RM. Maternal nutrition and supplements for mother and infant. In: Lawrence RA, Lawrence RM, eds. Breastfeeding: A Guide for the Medical Profession. 8th ed. Philadelphia, PA: Elsevier; 2016:chap 9.

Newton ER, Stuebe AM. Lactation and breastfeeding. In: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Gabbe's Obstetrics: Normal and Problem Pregnancies. 8th ed. Philadelphia, PA: Elsevier; 2021:chap 25.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials. Accessed March 31, 2022.

Updated by: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine, Seattle, WA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A. D.A.M. Editorial team.

Browse the Encyclopedia

16 Effective Tips to Lose Baby Weight After Pregnancy

Here’s some background on what “baby weight” is, why it happens during pregnancy, and why it won’t be needed after baby makes their appearance in the world.

The Centers for Disease Control and Prevention (CDC) recommends that women within a healthy weight range who are carrying one baby gain 25 to 35 pounds (11.5 to 16 kg) during pregnancy.

Recommended weight gains for expectant people who are underweight, overweight, or carrying multiple babies are different. Check out the interactive calculators at the Institute of Medicine/National Academies to determine your individual recommended weight gain.

Your healthcare providers may also have a different recommendation based on your own needs.

According to research published in the American Journal of Obstetrics & Gynecology, pregnancy weight gain consists of:

the baby
placenta
amniotic fluid
breast tissue
blood
uterus enlargement
extra fat stores

The extra fat acts as an energy reserve for the birth and breastfeeding. However, excess weight gain can result in too much fat. This is what people generally refer to as “baby weight,” and it’s very common.

Nearly half of all pregnant women gain more than the recommended amount of weight during pregnancy, according to the CDC.

The consequences of keeping on some of this extra weight after pregnancy include:

increased risk of being overweight
heightened risk of diabetes and heart disease
greater risk of complications during pregnancy
higher health risks for women with gestational diabetes

The following list provides evidence-based tips to help you lose the extra pounds.

1. Keep your goals realistic

Despite what magazines and celebrity stories would have you believe, losing weight after pregnancy takes time.

In one 2015 study, 75 percent of women were heavier 1 year after giving birth than they had been before pregnancy. Of these women, 47 percent were at least 10 pounds heavier at the 1-year mark, and 25 percent had kept on 20 more pounds.

Depending on how much weight you gained during pregnancy, it is realistic to expect that over the next 1 to 2 years you could lose around 10 pounds (4.5 kg). If you gained more weight, you may find you end up a few pounds heavier than you were pre-pregnancy.

Of course, with a good eating plan and exercise, you should be able to achieve any healthy level of weight loss that your doctor gives the thumbs up.

2. Don’t crash diet

Crash diets are very low calorie diets that aim to make you lose a large amount of weight in the shortest amount of time possible.

After delivering a baby, your body needs good nutrition to heal and recover. In addition, if you are breastfeeding, you require more calories than normal, according to the CDC.

A low calorie diet is likely to be lacking in important nutrients and will probably leave you feeling tired. This is the opposite of what you need when taking care of a newborn, and when you’re likely sleep-deprived.

Assuming your weight is currently stable, decreasing your calorie intake by about 500 calories per day will stimulate safe weight loss of about 1.1 pounds (0.5 kg) per week. This amount of weight loss is considered safe for breastfeeding women, according to the Academy of Nutrition and Dietetics.

For example, a woman eating 2,000 calories per day could eat 300 fewer calories and burn an extra 200 calories through exercise, making a reduction of 500 calories in total.

3. Breastfeed if you can

The World Health Organization (WHO), the American Academy of Pediatrics (AAP), and the CDC all recommend breastfeeding. Breastfeeding your baby during the first 6 months of life (or much longer) has many benefits for both you and your baby:

Provides nutrition: Breast milk contains all the nutrients a baby needs to grow and thrive in the first 6 months of life, according to the WHO.
Supports the baby’s immune system: Breast milk also contains important antibodies that help your baby fight viruses and bacteria.
Lowers the risk of disease in infants: Breastfed infants have a lower risk of asthma, obesity, type 1 diabetes, respiratory disease, ear infections, sudden infant death syndrome (SIDS), and gastrointestinal infections.
Reduces the mother’s risk of disease: People who breastfeed have lower risks of high blood pressure, type 2 diabetes, breast cancer, and ovarian cancer.

Additionally, research has shown that breastfeeding can support your postpartum weight loss.

However, in the first 3 months of breastfeeding, you may experience no weight loss or even some weight gain. This is due to increased calorie needs and intake, as well as reduced physical activity during lactation.

4. Monitor your calorie intake

We know, calorie counting isn’t for everyone. But if you’re finding that eating intuitively just doesn’t seem to be working, monitoring calories can help you work out how much you are eating and where any problem areas in your eating plan may be.

It can also help you ensure you are getting enough calories to provide you with the energy and nutrition you need.

You can do this by:

keeping a food diary
taking pictures of your food as a reminder of what you have eaten
trying a mobile calorie tracking app
sharing your daily calorie intake with a friend who is also monitoring calories for accountability

Using these techniques can help you reduce your portion sizes and choose healthier foods, which helps with weight loss.

5. Eat foods high in fiber

It’s time to get those healthy grains and veggies on your shopping list. Eating foods that are high in fiber has been shown to help with weight loss.

For example, a 2019 study of the 345 people found that an increase of 4 grams of fiber over what participants had eaten before the study led to an average additional weight loss of 3 1/4 pounds over 6 months.

Soluble fiber foods (like these!) may also help you feel fuller for longer by slowing down digestion and reducing hunger hormone levels, according to a 2015 clinical trial.

These effects on digestion may help reduce calorie intake, though results of studies overall are mixed.

6. Stock up on healthy proteins

Including protein in your diet can boost metabolism, decrease appetite, and reduce calorie intake, according to research published in the American Journal of Clinical Nutrition.

Studies show that protein has a greater “thermic” effect than other nutrients. That means that the body uses more energy to digest it than other types of foods, which results in more calories burned.

Research also shows that protein is also able to suppress appetite by increasing the fullness hormones GLP and GLP-1, as well as reducing the hunger hormone ghrelin. Less hungry hormones means less hangry-ness!

Healthy protein sources include:

lean meats
eggs
low mercury fish
legumes
nuts and seeds
dairy

Check out these portable high protein snacks to take on the go.

7. Keep healthy snacks handy

The foods you have around can have a big effect on what you eat. And when you’re searching the pantry for something to munch, a healthy alternative is just the ticket.

By stocking up on healthy snacks, you can ensure you have something close at hand when the mood strikes. Here are some to keep on hand:

cut vegetables and hummus
mixed nuts and dried fruit
Greek yogurt and homemade granola
air-popped popcorn
string cheese
spiced nuts
seaweed snacks

Research shows that just keeping fruit out on the counter has been associated with a lower body mass index (BMI).

Likewise, a comparative study showed that having unhealthy foods out on the counter is associated with increased weight. Pro tip: Keep processed foods and sweets out of the kitchen, or even better, out of the house.

We’re loving these healthy snack ideas for the office, the pantry, or wherever you go.

8. Avoid added sugar and refined carbs

Though they may be tempting, sugar and refined carbs are high in calories and usually low in nutrients. And there are healthy and delicious alternatives.

Research associates a high intake of added sugar and refined carbs with an increase in weight, diabetes, heart disease, some cancers, and even cognitive decline.

Common sources of added sugars include:

sugary drinks
fruit juice
any type of refined sugar
white flour
sweet spreads
cakes
biscuits
pastries

When you’re choosing food at the grocery store, read the food labels. If sugar is one of the first ingredients on the list, that product is probably better to avoid.

It’s easy to reduce your sugar intake by avoiding processed foods and sticking to whole foods such as vegetables, legumes, fruits, meats, fish, eggs, nuts, and yogurt.

Here are some examples of low sugar breakfast ideas to get your wheels turning.

9. Avoid highly processed foods

If you’ve been taking note so far, a lot of these tips are made far easier when you’re eating whole, unprocessed foods. They’re usually full of protein, fiber, and less sugar.

Processed foods, on the other hand, are often high in sugar, unhealthy fats, salt, and calories, all of which can counteract your weight loss efforts, according to the National Institutes of Health (NIH).

These foods include:

fast foods
prepackaged foods
chips
cookies and baked goods
candy
ready meals
boxed mixes
processed cheeses
sugary cereals

Plus research has associated consumption of processed foods with more addictive eating behavior.

Unfortunately, these foods make up a large part of many people’s nutritional intake, according to research published The American Journal of Clinical Nutrition.

You can reduce the amount of processed foods you eat by replacing them with fresh, whole, nutrient-dense foods.

10. Avoid alcohol

Research has shown that small amounts of alcohol, such as a glass of red wine, do have some health benefits.

However, when it comes to weight loss, alcohol provides extra calories without much in the way of nutrition.

Additionally, alcohol may be related to weight gain and may lead to more fat being stored around the organs, also known as belly fat.

According to research, there is no known safe level of alcohol for infants. The CDC advises that the safest option for infants is for breastfeeding mothers not to drink at all.

When you’re in the mood to celebrate, we’d recommend something low sugar and bubbly like an unsweetened flavored sparkling water.

11. Get moving

Moving your body has tons of benefits in general, but can especially supercharge weight loss. Cardio, such as walking, jogging, running, cycling, and interval training, helps you burn calories and has numerous health benefits.

According to the CDC, exercise improves heart health, reduces the risk and severity of diabetes, and may reduce the risk of several types of cancer.

Although exercise alone may not help you lose weight, an analysis of eight studies showed that exercise will help if you combine it with good nutrition.

For example, the analysis showed that people who combined diet and exercise lost an average of 3.7 pounds (1.72 kg) more than those who just dieted.

The CDC indicates that aerobic exercise is especially important for fat loss and heart health. So even just going for a walk is a good step toward improving your weight and health.

After delivery, your pelvic and stomach areas need time to heal, especially if you have had a cesarean delivery.

How long after childbirth you can safely start exercising depends on the mode of delivery, whether there were any complications, how fit you were before and during pregnancy, and how you feel generally. Your healthcare professional will help you decide your timing.

After your healthcare professional gives you the go-ahead to start exercising, the CDC recommends that postpartum people do at least 150 minutes of moderate-intensity aerobic physical activity, such as brisk walking, spread throughout the week.

After you get the go-ahead to start, find an activity you really enjoy and can continue long after you get to a healthy weight.

12. Don’t resist that resistance training

Resistance training like weight lifting will help you lose weight and retain muscle mass.

Research has shown that a combination of diet and resistance training has been found to be the most effective method for reducing weight and improving heart health.

Finding time to exercise with a baby can be difficult, but there are gyms that offer classes for mothers and babies (in person and online!), as well as YouTube videos and mobile apps that can help you out.

Simple bodyweight exercises at home are free and can be modified to your skill level.

13. Drink enough water

Stay hydrated, friends. Drinking enough water is vital for anyone trying to lose weight. The CDC points out that choosing water over just one 20-ounce sweetened beverage can save you 240 calories.

According to a 2016 study, drinking water may increase your sense of fullness and stimulate your metabolism, leading to weight loss.

However, not all researchers agree. Another study suggests there is no conclusive correlation between water consumption and weight loss.

However, for breastfeeding women, there’s no question that staying hydrated is important to replace fluids lost through milk production.

A common recommendation from health authorities is to drink eight 8-ounce glasses, which amounts to half a gallon, or about 2 liters. This is easy to remember as the “8×8 rule.”

The 8×8 rule is a good goal that can assist with weight loss and keep you hydrated. However, women who are breastfeeding or exercising strenuously may need more.

Plain water is best, but unsweetened sparkling water once in a while can add some variety.

14. Get enough sleep

You already know this is a tough one. That little one wants you around the clock. But doing whatever you can to get adequate sleep will benefit you.

A lack of sleep can negatively affect your weight. One research review showed that a lack of sleep is related to retaining more weight after pregnancy.

This association may also be true for adults in general. A review of 11 studies found a significant correlation between short amounts of sleep and obesity.

For new mothers, getting enough sleep can be a challenge. Strategies that may help include asking for help from family and friends and limiting your caffeine intake

Don’t forget: Your health is just as important as baby’s health, so ask for help to get the sleep you need.

15. Seek support

Group-based weight loss can be beneficial for some people. A research analysis showed that people who engage in group-based weight loss tend to lose more, or at least as much, weight as those who lose weight alone.

Both face-to-face weight loss groups and online communities may be helpful.

However, another research review that included 16,000 people found that group weight loss had no significant effect compared to other weight loss interventions.

Finding a method that suits your lifestyle and preferences is probably the best option. Here are some ways to find your people.

16. Ask for help

Being a new parent can be a daunting role and a lot of work. Sleep deprivation and stress can be overwhelming, and 1 in 9 new mothers also experience postpartum depression.

While achieving a healthy weight after pregnancy is important, it shouldn’t add undue stress and anxiety. Making small changes that you can maintain for the long haul is key.

If you are feeling depressed or anxious, or you’re simply struggling to cope, don’t be afraid to reach out for help. Ask friends and family for help around the house, preparing meals, or taking care of the baby for a few hours to allow you to rest or get some exercise.

If you need more help, your doctor, dietitian, family nurse, or a psychologist can offer you support. Also consider the Postpartum Support International Helpline: 800-944-4773.

Carrying some extra weight after pregnancy is very common and nothing to get down on yourself about. Your body did an amazing thing.

But getting back into a healthy weight range is beneficial for your health and any future pregnancies so it’s definitely worth working at.

Being healthy will allow you to enjoy time with your baby and get the most out of being a new parent.

The best and most achievable way to lose weight is through a healthy diet, breastfeeding, and exercise. Talk to your healthcare team for tips, advice, and support.

Quick takeaway tips

Weight loss after pregnancy can take time, and you may not go back to your pre-baby weight or a healthy weight straight away.
Low calorie diets are not recommended, particularly for people who are breastfeeding. However, decreasing your intake by about 500 calories per day is generally safe and will help you lose about 1 pound (0.5 kg) per week.
Breastfeeding has many benefits for both mother and child. It may make weight loss more difficult in the first 3 months postpartum, but it may help you lose weight later.
Counting calories manually or with an app may help you keep track of what you are eating and support weight loss.
Soluble fiber may help with weight loss by increasing feelings of fullness and regulating appetite hormones.
Protein supports weight loss by boosting your metabolism, increasing feelings of fullness, and reducing appetite.
Keep healthy foods like fruit, vegetables, nuts, and yogurt at home and easily accessible. Store unhealthy foods out of sight or don’t keep them in the house at all.
Processed foods are higher in added sugars, fat, salt, and calories, and they are bad for your health. Replace them with fresh whole foods.
Avoid alcohol if you are trying to lose weight. Additionally, the alcohol you drink may be passed to your baby during breastfeeding.
Aerobic exercise has many important health benefits. Exercise — at any level of intensity — combined with a healthy eating plan makes for an effective weight loss method.
Resistance training helps you lose weight and maintain muscle mass and may help breastfeeding women retain bone mineral density.
Drinking water boosts your metabolism and aids weight loss. It is especially important to stay hydrated during breastfeeding.
Poor sleep can negatively impact your weight loss efforts. Although it is difficult with a newborn, try to get as much sleep as you can and ask for help when you need it.
In-person and online weight loss groups may be beneficial, though more research is needed to compare their effectiveness to other weight loss strategies.
Getting to a healthy weight is important, but take care not to let your weight become a cause of stress or anxiety. If you feel you aren’t coping well, ask for help from your family, friends, or medical practitioner.

Was this helpful?

How to quickly lose weight after childbirth: diet, fitness, beauty procedures

The question "how to regain a beautiful figure" worries almost every woman who has given birth. The main difficulty of the "weight loss" process is that radical methods are not very useful for young mothers. In order to fit into your favorite dress or old - reference - jeans, it is not at all necessary to completely refuse food: a slender beautiful body can be obtained in a much more gentle and, most importantly, pleasant way.

New mothers have enough stress without strict diets: hormonal changes in the body, sleepless nights, problems with feeding - in general, you yourself know all this very well. On any "mom" forum or in reviews, you can read an insane amount of advice on how to lose weight after childbirth, but most of them will turn out to be ineffective or purely individual. In the postpartum period, it is a normal and balanced diet that is the key to a woman’s good mental and physical well-being, which means that starving yourself is not only pointless, but also harmful. We invite you to abandon the search for a miraculous express diet and develop a long-term weight loss strategy based on three pillars: proper nutrition, exercise and cosmetic procedures.

How to quickly lose weight after childbirth - diet

First you need to radically restructure the diet and diet. From now on, we eat five times a day and strictly on schedule, stop nightly raids on the refrigerator, and at the same time get rid of excess fats and fast carbohydrates. Since the baby receives everything from breast milk during breastfeeding, in order to lose weight after childbirth, it is important that the food is healthy and varied. And most importantly, don't eat for two. You need to eat FOR two - useful and varied.

ADVERTISING - CONTINUED BELOW

Not allowed:

ready-made sauces (including mayonnaise and sour cream), packaged juices, yoghurts and curds with sugar, store-bought cakes, chips, butter and cream.

You can:

cereals, fruits, vegetables, low-fat milk, natural dairy products, cheese, meat, fish and even chocolate.

How to cook?

Food can be boiled, stewed, baked in a double boiler, slow cooker or air grill - in general, anywhere where oil is not required. If such methods seem dull to you, use spices.

Approximate daily ration

Breakfast: Before the first meal, your body is still sleeping, which means that metabolic processes are extremely sluggish, and it is food that can start them at the right pace. Ideally, these should be the so-called complex carbohydrates - cereals, durum wheat pasta or stewed vegetables. Spice up your breakfast with slices of cheese, marmalade, or a couple of chocolates.

Second breakfast: A couple of hours after the first meal, have a snack of yogurt, pear or peach. But it is better to postpone apples, bananas and grapes if you need to quickly lose weight after childbirth.

Lunch: In order to maintain your strength and not feel hungry, one dish is enough - or soup, or, in fact, the "second". The ideal option is meat or fish with vegetables.

Snack: Same as lunch. If you ate yogurt in the morning, now you can have a pear snack. And vice versa.

Dinner: We rely on complex carbohydrates and fiber. Pasta with vegetable sauce (no oil!), stewed vegetables, buckwheat or rice with pieces of fruit are suitable for you. And here's what time you need to have dinner, see here.

So, we figured out the schedule and allowed food, now let's talk about the size of portions. Your stomach in a normal state is equal in size to a palm clenched into a fist, and it is absolutely not necessary to stretch it strongly. In order to lose weight after childbirth quickly and efficiently, the amount of food that you eat at a time should fit in a handful: everything is clear with cereals and pasta, and a piece of meat or fish should be no larger than your palm.

With this diet, you will lose weight on average 1-2 kilograms per week. And faster and not required!

How to lose weight after childbirth with the help of fitness

“Is it possible to lose weight without sports?” - this is one of the most pressing questions for girls who dream of losing weight after giving birth. In principle, this is quite real, only parting with extra pounds will be much slower, and the end result is unlikely to please you. The fact is that a good figure is determined not only by centimeters and kilograms. This is also correct posture, a flat stomach, and, for example, elastic hips. Skin hanging in folds - and this is exactly what happens if you do not play sports during weight loss - has nothing to do with a truly beautiful and toned body. Sport in general is a very useful thing, and in combination with a diet, it works real miracles. At the same time, it is absolutely not necessary to go to a fitness club: all the necessary muscle groups can be put in order at home. If the birth was natural and without complications, then you can start exercising after 7-10 days. After a caesarean section, it is better to wait 1.5-3 months.

The main exercise that will most beneficially affect all parts of your body is walking. And given the fact that it is advisable to walk with a child twice a day, there should be no problems with its implementation. Choose comfortable clothes and shoes and go aimlessly with a stroller - a daily one-hour forced march will be enough to lose weight after childbirth as quickly as possible without exhausting workouts.

Chest

Unfortunately, it is impossible to pump up the bust and make it more elastic after childbirth - due to the lack of muscles in this part of the body. But it is quite possible to strengthen the deltoid muscle, which is responsible for the beautiful shape of the breast, and ordinary push-ups will help us in this matter - an excellent and effective tool for losing weight after childbirth and more!

STARTING POSITION: lying support. We rest our knees on the floor, arms are straight, palms are turned with fingers inward.

PROCESS: while exhaling we bend our elbows, bringing the chest as close to the floor as possible, while inhaling we return to the starting position. For starters, 5 times will be enough, but gradually the number of push-ups should be increased to two sets of 15 times.

NUANCES: do not arch your back during the exercise: the weight should be distributed evenly on both arms.

Hips

In order to tidy up the butt and its surroundings, it is best to purchase a stepper. 20-minute daily exercises on this simulator, combined with walking, will save you from the need for a long and tedious pumping of the given muscles. However, in order to quickly lose weight after childbirth, you can do without auxiliary devices.

START POSITION: stand with your back to a chair or sofa at a distance of 40 cm. Feet parallel to each other, back straight.

PROCESS: As you exhale, slowly lower yourself into a squat position until you feel the edge of a chair in your buttocks. No need to sit down! On inhalation - slowly - return to the starting position. And so three series of 20 squats.

OPTION: during the last set, you can turn the feet so that the toes look outward - this position of the legs will give an additional load on the muscles of the inner thighs.

4 more leg exercises from a Hollywood trainer.

Stomach

There are two ways to restore elasticity and muscle tone - simple and complex.

Easy way - hoop

STARTING POSITION: feet - shoulder-width apart, arms - to the sides (or behind the head), back - straight.

PROCESS: turn the hoop clockwise - the smaller the amplitude of rotation, the better the small muscles are worked out. Movements should be rhythmic and calm (jerking movements can hurt the back). You need to spend 10-15 minutes a day doing the exercise.

NUANCES: Hoop training requires a lot of free space. You need to twist this projectile on an empty stomach: either early in the morning or just before bedtime, when only memories remain from dinner.

Complicated method - exercises for the press

Upper section

STARTING POSITION: lying on the back, legs bent at the knees, feet resting on the floor, hands behind the head, hands clasped.

PROCESS: while exhaling, lift your upper body off the floor (about 45 degrees), while inhaling, return to the starting position. Start with three sets of 8 reps and work your way up to 20 reps in one set over two to three weeks.

NUANCES: do not arch your back and do not bring your elbows together, otherwise all your efforts will be in vain.

Lower section

START POSITION: lying on the back, arms extended along the body, legs bent at the knees, ankles crossed.

PROCESS: while exhaling, pull your knees to your chest, while inhaling, return to the starting position. Start with three sets of 8 times and in two to three weeks bring the number of lifts to 20 (in one set).

NUANCES: the spine should be “glued” to the floor, and movements should be as slow and smooth as possible.

Oblique muscles of the abdomen

START POSITION: lying on the back, legs bent at the knees, feet on the floor, hands behind the head, hands clasped into the lock.

PROCESS: With your right elbow, reach towards your left knee until you feel tension in your side. Get down on the floor. Then do the same, changing the arm and leg. Bring the number of exercises to 30 (in two sets).

IMPORTANT. Keep your neck relaxed and do not pull it up with all your strength, otherwise you will get headaches or back problems in the load on a thin waist.

What is the most effective abdominal exercise? Find out here.

Expert opinion

Olga Antipova, psychotherapist, specialist in healthy nutrition and correction of eating behavior

In the postpartum period, you need to be especially attentive to your body. Be sure to make sure that your diet has enough protein (lean meat, poultry, fish), calcium (non-spicy cheeses, cottage cheese, dairy products), fiber and vitamins (vegetables, fruits, cereals). Do not try to drastically lose extra pounds: 400-600 grams per week is a safe weight loss rate for a woman who has recently given birth. By the way, few people know this, but mothers who breastfeed their babies for at least six months are much easier to regain their previous shape than those who completely abandoned breastfeeding. And, of course, one should not ignore the intimate side of life: psychologists have long proven the connection between a lack of sex and overeating. Sometimes women are so deeply immersed in the problems of babies that they completely forget about their marital duties, and if you want to lose weight after childbirth, then abstinence is unlikely to benefit you. Good luck!

Procedures and skin care to quickly lose weight after childbirth

And finally, the third, perhaps the most enjoyable part of the process of losing weight after pregnancy. In order to consolidate the effect achieved by physical exercises and diet, it is necessary to regularly carry out cosmetic procedures.

Daily

Hips and belly

After childbirth, for active weight loss of the abdomen, thighs and buttocks, a scrub is useful: you can buy a much-needed tool instead of a large coffee grinder. Take this “powder” and properly rub it with the problem areas previously soaped with gel. As for ready-made cosmetics, the most effective scrubs are traditionally considered to be those made on the basis of sea salt (by the way, “coffee crumbs” can and should be added to these products). How to make an effective body scrub with your own hands.

Result: the use of a coffee scrub drains excess fat deposits, reduces cellulite and, accordingly, the volume of the thighs.

IMPORTANT. Remember that you need to apply the scrub with soft circular movements in the direction from the limbs to the heart. After a shower, spread an anti-cellulite cream on your stomach, thighs and buttocks: it will tighten the skin and make it more elastic. It is important to understand that the scrub is effective in losing weight after childbirth as an additional tool in combination with sports or bath procedures.

Bust

When losing weight after childbirth, after water procedures, be sure to use a cream that tightens the décolleté area. If stretch marks appear on the chest, you can add one crushed mummy tablet to this remedy.

By the way, if you have stretch marks on your thighs or stomach, mummy can also be mixed with body creams.

IMPORTANT. In no case should the chest be massaged, creams and gels should be applied with very light and gentle movements.

2 times a week

Water procedures. Sea salt baths improve skin elasticity. If you want to get an additional massage of the thighs and buttocks, pour two bags into the water at once and, without waiting for the salt to completely dissolve, sit in the bath.

IMPORTANT. The water shouldn't be too hot.

once a week

Wraps based on white or blue clay are an excellent tool in the fight for weight loss after childbirth, they even out the silhouette and perfectly soften the skin. You buy clay in a pharmacy, dilute it with water to the consistency of sour cream - and apply the resulting composition to problem areas. Then wrap yourself in cling film and cover yourself with a blanket. The duration of the procedure is 20 minutes. After you wash off the clay, be sure to apply cream to the body.

IMPORTANT. In case you have certain problems with veins, you can only do cold wraps (that is, no cling film and blankets!).

If there is time and opportunity, it is better to contact a cosmetologist who will give you a course of body wraps according to all the rules and prescribe other procedures that promote weight loss after childbirth.

Once every six months

A course of honey massage is a very effective remedy for losing weight after childbirth. Apply any liquid honey on your thighs and stomach and tap on problem areas with dry hands (the main thing is not to do this quickly so that your palms have time to stick). At first, the procedure may seem rather painful, but after a couple of days you will get used to the new sensations. After 10 sessions, cellulite will almost disappear.

How to lose weight after childbirth with the help of salon procedures

It is important to understand that after childbirth you will have to forget about heavy injection and active hardware procedures, especially if the child is breastfed. After pregnancy, women often experience swelling, this problem is often perceived as being overweight. It is best removed by methods that provide lymphatic drainage, improve blood microcirculation, improve the elasticity of blood vessels and increase the internal forces of the body. To improve blood flow and facial skin, you can use mesotherapy, ultrasonic cleansing, chemical peels and lymphatic drainage massage. Cryolipolysis is also a safe procedure - it leads to a decrease in body volume by 20-25%. Thanks to the active work of the rollers, LPG lipomassage fights against any type of cellulite, makes the skin elastic and, accordingly, reduces the volume of the hips and abdomen.

Have you tried to lose weight after giving birth?

How to lose weight after childbirth: five tips from a doctor from a doctor - RIA Novosti Sport, 09/15/2020

How to lose weight after childbirth: five tips from a doctor RIA Novosti Sport, 15. 09.2020

2020-09-15T07:00

healthy

health

02 pregnancy

/html/head/meta[ @name='og:title']/@content

/html/head/meta[@name='og:description']/@content

https://cdnn21.img.ria.ru/images/sharing /article/1577232743.jpg?1600142402

Ekaterina Sobolevskaya, a psychotherapist and weight loss specialist at the Doctor Bormental clinic, told RIA Novosti how to correct the figure after the birth of a child and what proper nutrition should be. You can't limit your diet. Milk is formed, and it must be saturated with nutrients. You can correct the figure, but the health of the child is an absolute priority. After feeding, there will be more opportunities: you can calculate the daily calorie content and experiment with diets. Tip number 1: do not seize stress Under the conditions of breastfeeding, you can reduce the amount of calories by giving up sweets. Often women say: "I feed, I have the right to eat something extra. " In fact, a minimum of pastries, sweets and chocolate is the main thing that works. Tip number 2: how much protein you need The menu should include meat, poultry, fish and seafood - at least 200 grams per day in finished form. When it comes to the period of breastfeeding, seafood and fish should be eaten with caution, as they can cause an allergic reaction, both in the woman herself and in the child. Tip #3: 450 grams per day Keep an eye on the amount of vegetables and fruits in your diet - they should be 450 grams per day. This is the WHO recommendation for weight loss and breastfeeding women. The emphasis should be on vegetables, and choose seasonal and local fruits, such as apples. Tip number 4: Bread - you can Be sure to include complex carbohydrates in the menu: these are cereals, durum wheat pasta, potatoes and, depending on the state of health, rye or rye -wheat bread. There should be 300-350 grams of these products in finished form per day. Tip number 5: when to eat There should be at least five meals, since the time of wakefulness immediately after childbirth in women is long - and, as a rule, there is a chronic lack of sleep. Weight loss may not happen quickly, but after childbirth, during breastfeeding, a sharp weight loss will be rather harmful. The result in numbers hormonal background. In the first six months after childbirth, there is a hormonal imbalance; chronic lack of sleep and fatigue are present - all of these factors inhibit weight loss. If you have finished breastfeeding and you manage to lose three to four kilograms per month, this can be considered a very good result.

https://rsport.ria.ru/20200914/produkty-1577228208.html

https://rsport.ria.ru/20200812/1575672592.html

https://rsport.ria.ru/20200914/ voda-1577226831.html

RIA Novosti Sport

4.7

[email protected]

6 49602

Federal State Unitary Enterprise MIA "Russia Today"

https: //xn--c1acbl2abdlkab1og.xn--p1ai/awards/

2020

RIA Novosti Sport

4.7

internet-group@rian. ru

7 495 645-6601

FGUP MIA Rossiya Segodnya 90xn02 90xn02 1acbl2abdlkab1og.xn-- p1ai/awards/

News

ru-RU

https://rsport.ria.ru/docs/about/copyright.html

https://xn--c1acbl2abdlkab1og.xn--p1ai/

RIA News Sport

4.7

0003

7 495 645-6601

FGUP MIA Rossiya Segodnya

https://xn--c1acbl2abdlkab1og.xn--p1ai/awards/

RIA Novosti Sport

5 4.7

[email protected]

7 495 645-6601

Rossiya Segodnya

4.7

[email protected]

7 495 645-6601

Rossiya Segodnya

Healthy lifestyle, Nutrition, Health, pregnancy

If a woman is breastfeeding, you should not restrict yourself too much in your diet. Milk is formed, and it must be saturated with nutrients. You can correct the figure, but the health of the child is an absolute priority. After feeding, there will be more opportunities: you can calculate the daily calorie content and experiment with diets.

Tip #1: Don't Stress Eat

While breastfeeding, you can cut calories by cutting out sugar. Often women say: "I feed, I have the right to eat something extra." In fact, a minimum of pastries, sweets and chocolate is the main thing that works.

"Women often eat something tasty when they are tired, isolated from society, change their way of life. Husbands, relatives also unconsciously "help": they start buying sweets in order to please them. Although the best support would be to give them the opportunity a woman to be out of the house more often. It distracts attention, allows you to switch, gives more positive emotions, "says Ekaterina Sobolevskaya.

A nutritionist named the best products for weight loss

September 14, 2020, 18:00

Tip #2: how much protein you need

Meat, poultry, fish and seafood should be on the menu - at least 200 grams per day in cooked form. When it comes to the period of breastfeeding, seafood and fish should be eaten with caution, as they can cause an allergic reaction, both in the woman herself and in the child.

"Be sure to include meat and fish in your diet - including cottage cheese in an amount of at least 100 grams per day. You don't need to take fat-free cottage cheese: it's better if its fat content is one or two percent," the doctor explains.

Tip #3: 450 grams per day

Keep an eye on the amount of vegetables and fruits in your diet - they should be 450 grams per day. This is the WHO recommendation for weight loss and breastfeeding women. The emphasis should be on vegetables, and fruits should be seasonal and local, such as apples.

What happens to the body if you eat cottage cheese every day

August 12, 2020, 07:00

Tip #4: Bread is OK , depending on the state of health, rye or rye-wheat bread. These products in finished form should be 300-350 grams per day.

Advice #5: When to eat

There should be at least five meals, since women have a long wake time immediately after giving birth - and, as a rule, there is a chronic lack of sleep.

"It is best to eat every three to three and a half hours. Breastfeeding the baby, then eating herself is the best approach. Firstly, it will allow you to replenish the nutrients in the woman's body, for milk production, during secondly, it will support her physical strength and, thirdly, she will still allow her to lose weight," Ekaterina Sobolevskaya gives recommendations.

Weight loss may not happen quickly, but after childbirth, during breastfeeding, a sharp weight loss will be rather harmful.

An endocrinologist explained why you shouldn’t bathe often

September 14, 2020, 17:35