You got into shape after giving birth. How to get back a beautiful figure after having a baby

Pregnancy and the birth of a child introduce a number of serious changes. During the entire pregnancy, a woman gains 10-20 kg, which is vital for the normal development of the baby, as well as for preparation for childbirth and breastfeeding. Of course, during childbirth she manages to get rid of some of the weight she gained, but extra pounds By the time of discharge from the hospital, as a rule, they still remain.

If you're not going to put up with overweight and are planning to go on a diet or actively engage in sports, refrain from these measures until the postpartum period is over. These 6-8 weeks are necessary to restore the size of the uterus and establish lactation, since quick loss body weight can negatively affect the production of breast milk.

Before you go on a diet, you should consult a doctor who will determine if you have any possible contraindications to a particular diet. However, recently an opinion has emerged that in order to lose weight and be able to subsequently maintain a constant weight for a long period, it is not diets that are most effective, but a change in diet.

Experience shows that by going on a diet and giving up certain foods for a while, women sooner or later lose weight. But then, having achieved their ideal, they return to their usual diet and soon the seemingly lost kilograms are returned with interest.

Changing the diet, which you will need to adhere to throughout your life, allows you, although not at the same pace, to get rid of the hated food forever. excess weight. Doctors have found that losing 500 grams per week is optimal for losing weight without harming your health.

The choice is yours. But we should not forget that a nursing mother spends approximately 500-600 calories per day on feeding her baby. Therefore, breastfeeding will help in the fight against gained kilograms. You should not go on radical “starvation” diets, as they will not leave you any energy to care for your child. Increase the number of meals while simultaneously reducing the volume and calorie content. The main requirement here is persistence and gradualism.

Use the principles when shaping your diet healthy eating And common sense. Don't get carried away with fried, fatty and salty foods. It’s better to leave the baking to your husband. Never skip breakfast, because breakfast affects the level of glucose in the blood, which will provide mom with a surge of energy. Don't eat 4 hours before bedtime.

Before eating, drink a glass of water, this will help you feel full faster and eat less. Try not to snack between meals; the same water you drink when you feel hungry will help you with this. By the way, water is also necessary for the breakdown of fat in the body.

Set only realistic goals for yourself, don’t dream of losing 10 kg in a week. Move more when walking with a stroller. Start performing the complex simple exercises– this will speed up the weight loss process.

Your body has done a lot of work carrying your baby for nine months. By biological standards, approximately the same amount of time is required for a harmonious, comfortable recovery. It is important to correctly select a safe load, taking into account lactation, postpartum changes in your body, a new daily routine and a balanced diet in order to get in shape after childbirth.

What kind of figure problems arise?

The main problems women face after giving birth are:

• overweight;
• stretch marks (on the stomach, hips and chest);
• cellulite.

There are very few women in the world who are satisfied with their figure after childbirth

Overweight

Normally, a woman gains from 9 to 15 kg during pregnancy (when carrying one baby). Immediately after the baby is born, 5–6 kilograms are lost. This is the baby himself (on average 3.5 kilograms), amniotic fluid, placenta. In case caesarean section It takes about another 250 grams for blood loss.

A woman usually gets rid of another 2–3 kilograms in the first month due to a decrease in the amount of intracellular fluid.

It is no coincidence that the reserve in the form of extra kilograms is provided by nature: if you actively breastfeed your baby over the next year, then the energy costs for lactation will be compensated from these deposits. Provided you have a balanced diet and reasonable exercise, you will get back into shape without effort.

Your figure after childbirth will be ideal if you change your diet and exercise

If your weight exceeds the norm, then it is better to immediately think about changes in eating habits and the fight against physical inactivity.

Stretch marks (striae) are tears in the inner layers of the epidermis of the skin. During pregnancy, they occur due to the fact that as the fetus and the woman’s weight increase, the load on the skin also increases - it stretches and tears. The gaps are filled connective tissue, which does not contain collagen and elastin, but consists of small vessels. Therefore, at the initial stage, stretch marks are pink or even burgundy in color. Then they lighten and remain white. They are especially noticeable on tanned skin, which causes significant discomfort in summer.

At home, you can only get rid of fresh stretch marks, so if there is a problem, it is better to immediately take active action. The following methods help:

• self-massage with oils (you can take cosmetic orange, almond, peach, coconut). Massage is carried out with the lungs in a circular motion at the site of skin breaks, without squeezing, strong pressure or tension. After a caesarean section, permission for such a procedure must be given by the doctor, making sure that the sutures have completely healed, which takes approximately 6 months from the date of the operation;
• applying ready-made cosmetics purchased in stores according to the instructions on the packaging;
• the use of scrubs made from natural ingredients, such as: ground coffee, cane sugar, candied honey;
• adding mumiyo to a nourishing cream, which is then rubbed into the skin.

Quite often, after pregnancy, women are bothered by such troubles as stretch marks.

Important! At breastfeeding pay attention to oils for self-massage. When rubbed into the skin, the particles enter the bloodstream, and therefore into the milk, and can cause allergies. Therefore, it is best to use baby oil at this time, to which the baby does not react. For the same reason, you should completely abandon ready-made cosmetics. Cane sugar and sea salt can be used as scrubs.

Cellulite

Without delving into medical terminology, cellulite is an increase in the size of fat cells, enlargement of fat nodules, and, as a result, deterioration of blood and lymph flow.

During pregnancy, the appearance of cellulite is due to factors such as:

• hereditary predisposition;
• changing your lifestyle towards a more sedate, inactive one;
• hormonal changes;
• poor nutrition.

Accordingly, in order to solve the problem, in addition to physical effects (massages, scrubs, cosmetic procedures), it is important to pay attention to nutrition and lifestyle.
Cellulite appears in many young mothers after childbirth.

How to restore your figure after childbirth and quickly get in shape

Successful weight loss usually does not consist of one dietary restriction, but as a whole of a well-constructed set of measures, which includes:

• daily routine;
• physical activity;
• proper nutrition.

The sooner you start to restore your figure after childbirth, the better the results will be.

Organization of a young mother's day and useful habits

Many people don’t even think about how important a daily routine is. Think about it: if you create a diet and exhaust yourself with workouts, not getting enough sleep with your baby at night, how will your body respond to this stress? He will defend himself - gain weight. In addition, it is emotionally difficult to live in such a rhythm, and you will be drawn to unhealthy food in search of quick endorphins.

Therefore, it is very important to adhere to the following recommendations:

1. Get 7–8 hours of sleep. If you can't sleep at night, practice daytime rest with your baby. This will have a double benefit: you will regain your strength, and it has been proven that with the mother the baby sleeps more calmly and longer. This way you will quickly form a sleep pattern for him.
2. Do exercises after getting up. Let it be a short 5-7 minutes of the simplest exercises, but find the time.
3. Train yourself to do some things with your baby. Now there are a lot of devices for this: slings, special scarves, backpacks, etc. Their convenience is that the baby will always be with the mother, and the woman will be able to complete some of the tasks planned for the baby’s sleep time.
4. Ask for help from loved ones and do not refuse if they offer it to you.
5. Find time for hobbies. This will provide you with a good emotional state, which means you won’t run to the refrigerator in search of joy.
6. Try to go to bed no later than 10:30 p.m., no matter how social networks and TV tempt you. It has been proven that during the period from 23.00 to 24.00 the body is actively renewed and restored during sleep.

Exercises after childbirth: where to start and when

Please note: immediately after childbirth, our body is shown rest.

In many traditions, for the first time, a young mother invited an assistant, and she simply recovered (slept a lot, took care of the baby). In Japan, for example, it is 40 days, in pre-revolutionary Russia - 6 weeks.

Now doctors recommend starting exercises 4 weeks after a natural birth and 6 weeks using a gentle program after a cesarean section. Intensive exercise after surgical delivery is allowed only after consultation with a doctor 6 months after the intervention. If there were ruptures, then you need to wait for the sutures to heal completely.

You need to start physical activity with simple exercises:

• Kegel exercises (training the pelvic and intimate muscles);
• abdominal retraction;
• half bridge on the back;
• tilts to the right and left.

Moderate amounts are beneficial physical activity:

• swimming;
• yoga;
• Pilates.

Yoga after childbirth will help you recover mentally and physically

When breastfeeding, exercises on the chest muscles should be avoided, as this can cause inflammation of the mammary glands and impaired lactation. New exercises must be done in the presence of an instructor. It is important to pay special attention to breast hygiene during physical activity so that sweat does not provoke inflammation of the mammary glands.

Proper nutrition

If you took liberties with your diet during pregnancy, it's time to change your attitude about it. Chocolates and fast food will not be good for your figure or your baby.

Meals should be complete and balanced, in small portions, three main meals and two snacks. The diet should contain 2000–2500 kcal. The percentage breakdown by calorie content looks like this:

• breakfast - 20%;
• second breakfast - 10%;
• lunch - 40%;
• afternoon snack - 10%;
• dinner - 20%.

The menu should include the following products:

• meat - turkey, chicken, rabbit, beef;
• fish - pike perch, flounder, hake, pollock;
• dairy and fermented milk products - milk, kefir, cottage cheese, fermented baked milk, natural yogurt;
• vegetable oils - olive, sunflower;
• chicken and quail eggs;
• seasonal fruits and vegetables of local origin.

During lactation, be sure to drink a lot of water - 2.5–3 liters per day.

How to create a diet:

1. For breakfast, porridge - oatmeal, millet, wheat, buckwheat.
2. For lunch, be sure to have soups and broths. Vegetable salads, meat.
3. For dinner - vegetables, protein products (for example, chicken fillet, fish, milk).
4. For afternoon snack and second breakfast - fruits, kefir, natural yoghurts.

Photo gallery: healthy foods for weight loss

A young mother can eat lean rabbit meat. Fermented milk products are good for digestion. Vegetables and fruits must be included in the diet of a nursing woman.

What not to eat

It is advisable for a young mother to exclude from her diet:

• various semi-finished products;
• sausages and smoked meats;
• exotic fruits and vegetables;
• coffee;
• products containing flavors, dyes, preservatives.

Photo gallery: junk food

For a woman recovering from pregnancy and childbirth, sausages and smoked meats are very harmful. Excessive consumption of processed foods can affect not so much the figure itself as the health. Exotic fruits can cause indigestion, as well as an allergic reaction.

Methods for quick weight loss: body drying

Many girls after giving birth are looking for options for extremely rapid weight loss. And, of course, they remember about drying.

Cutting is a term that comes from bodybuilding. Denotes the process of giving the body relief due to combustion subcutaneous fat. Achieved through high-intensity physical activity and nutritional adjustments towards a high-protein diet. Additionally, reduce the calorie intake by 15–25%.

That is, we introduce at least one workout into the daily routine, lasting at least 60 minutes. Load level is high. Cardio (running, cycling, aerobics, dancing, step, etc.) - for active fat burning. And strength (squats, push-ups, planks, exercises with dumbbells, etc.) - for shaping beautiful relief muscles.

The diet excludes carbohydrates and fats as much as possible. Preference is given to protein foods. These are chicken breast, turkey, white fish, kefir, low-fat cottage cheese, eggs.

This diet is an example of an unbalanced diet and can cause liver and kidney problems. Reducing calories, changing your diet, combined with high-intensity exercise can cause problems with lactation. Namely, a deficiency of milk or its bitter taste (with high loads Lactic acid is formed in the muscles, which enters the milk through the bloodstream and affects its taste).

In addition, lactation is already an energy-consuming process, and such strict methods of weight regulation can cause deterioration in well-being. Therefore, during breastfeeding, drying is not suitable as a tool for losing weight.

After a cesarean section, drying is contraindicated for the first 6 months, then in consultation with the doctor. This is due to the fact that active physical exercise can cause the seams to separate.
The figure after childbirth is restored gradually

How to deal with cellulite after childbirth

The main factors causing the problem are an increase in fat cells, impaired blood flow and lymph flow. Accordingly, all methods used are aimed at eliminating them. It is important that all the procedures that you carry out are regular, only then will the result be noticeable.

Important: after a caesarean section, any procedures to combat cellulite (exercises, massages, wraps) on the abdomen are carried out only after the stitches have healed - 6 months on average.

Typically, a set of measures to combat cellulite consists of three measures:

• diets;
• cosmetic procedures;
• physical activity.

Diet

It is necessary to reduce the amount of salt and other foods in the diet that cause stagnation of water in the body (pickles, sweets, ketchups, mayonnaise, sausages, fried foods, sweet sodas).

In general, the principles of nutrition in the fight against cellulite are close to the diet for nursing mothers.

We strive for a balanced diet - we remove fast food, fatty, fried, salty, confectionery products. We eat more vegetables, fruits, dried fruits. We comply drinking regime for nursing mothers - 2.5–3 liters of water per day.

Products that help fight cellulite:

• seafood. Contains antioxidants and essential microelements;
• eggs, vegetable oil. Rich in vitamin E, which makes the skin elastic;
• legumes, whole grains. Promote the removal of toxins, bile secretion and restoration of water-salt balance;
• brown rice Cleanses lymph;
• freshly squeezed juices from vegetables and fruits. They promote fat burning;
• oatmeal and buckwheat porridge in water with dried fruits;
• a product with “negative” calories is stem celery. Pure fiber. The body spends more calories digesting celery than it contains.

This list contains allergenic foods (seafood, eggs, freshly squeezed citrus juices, celery). When breastfeeding, be sure to start with a small portion and check your baby’s sensitivity to the product. In case of allergy, you should stop using it. If there is a tendency to skin rashes, the menu is adjusted towards hypoallergenic.

Photo gallery: products that help get rid of cellulite

Vegetable oil is rich in vitamin E, good for the skin Legumes remove toxins Freshly squeezed juices burn fat Celery is considered a very energy-rich and low-calorie product; when consumed, calories are not accumulated but burned

Massage

In the case of natural childbirth, massage is allowed after the cessation of postpartum discharge, after about 6 weeks. Postpartum self-massage of the abdomen helps improve blood circulation and also restore tone to the abdominal muscles.

Starting position - lying on your back, legs bent at the knees. The total duration of the session is 15 minutes. Exercise scheme:

1. Stroking - 2 minutes. Performed clockwise.
2. Kneading - 3 minutes, from the lower abdomen towards the ribs.
3. Stroking - 3 minutes, directed from the sides of the navel.
4. Rolling - 3 minutes. Stroking the abdomen, the left hand presses on the abdomen, and the right hand moves the fat folds to the side.
5. Rubbing the abdomen with the ribs of the palms - 2 minutes.
6. Relaxation - 2 minutes, stroking and light massage.

One of the most common and effective methods self-massage is the way to eliminate belly fat at home

Vacuum massage with cups

Vacuum massage with cups is a fairly effective, but at the same time aggressive procedure for combating cellulite. It can be done 6-7 weeks after natural birth. To carry it out they use various types jars - glass, plastic, rubber and silicone. A vacuum, or reduced pressure, is created in the jar, which causes suction to the skin. Blood flow and lymph outflow improves, metabolic processes are activated, and fat cells are broken down.
Vacuum massage improves blood flow, stimulates lymph flow, tones muscles and skin, fights cellulite

Massaging problem areas can also be done at home. The course consists of 20–30 sessions. Can be done daily or every other day. For massage it is better to use baby oil. The skin is first warmed up with light pinching movements. The jar is applied to the problem area, squeezed a little for suction (except for glass ones). Then work in a circular motion problem areas. Duration - up to 10 minutes per zone.

During the massage, you should avoid the area of ​​the lymph nodes: the popliteal fossa, inner surface hips.

Massage problem areas with a dry brush

Promotes active heating of problem areas and breakdown of fat molecules. It is better to do it 2 hours after eating. Rub the cellulite area in a circular motion from bottom to top. Duration - 3-4 minutes on one problem area for the first time and increase to 5-7 minutes in the future. If you feel a strong burning sensation or discomfort, reduce the time to 1-2 minutes.

Important: choose the right brush! The bristles should be made from materials of natural origin (bamboo, boar bristles). Or you can choose a hypoallergenic synthetic one. If you plan to use it only for massaging problem areas, take it without a handle. It fits well in the palm and regulates pressure better. By purchasing a brush with a long handle, you can afford a bonus - a back massage.

Pinch anti-cellulite massage

It is carried out without any devices. Using your fingers, pinch the skin on problem areas in a circular motion until the skin feels warm and red.

Contraindications

All types of massage have the following contraindications:

• bleeding and blood diseases;
• postpartum skin and hair problems (flaking skin, brittle nails and hair);
• varicose veins, thrombosis;
• colds;
• problems with bowel function;
• problems at work internal organs(heart, lungs, kidneys, etc.) after pregnancy and childbirth;
• emotional overexcitation.

Hardware anti-cellulite massage is prohibited during breastfeeding. This is due to the fact that during the procedure, toxins and waste products are removed and enter the milk along with the bloodstream.

Video: how to do anti-cellulite massage

Scrubs

Applying a scrub to areas with cellulite helps remove the dead skin layer and start the natural process of cell regeneration. The active components of the scrub (salt, sugar, coffee, etc.) remove toxins and impurities from the skin. Dissolve body fat located directly under the skin.

Some important rules during the scrubbing procedure:

• mix the scrub composition thoroughly until it has a homogeneous consistency;
• Prepare scrubs with salt or sugar right before the procedure so that abrasive particles do not dissolve in the composition;
• Scrubs can only be applied to healthy skin;
• Apply to the skin with massage circular movements from bottom to top;
• To enhance the result of the procedure, complete it with a contrast shower.

An effective remedy against cellulite is a scrub that removes dead cells, fat and dirt from the skin, while toning it and giving it elasticity

Some of the most effective scrub recipes:

1. Coffee. Ground coffee (or already used coffee, since we need its hard scrubbing texture) + olive oil in proportions 2:1.
2. Sea salt scrub. Fine sea salt and olive oil. In proportions 2:1.
3. Scrub made from cane sugar and kefir. In proportions 2:1.

Wraps

Wraps differ from scrubs in the presence of a thermal effect and the duration of impact on the cellulite area. They are hot, cold and isothermal (the temperature of the composition is close to body temperature). At home, cling film is used as wrapping material.

Do you want to tighten your muscles and lose extra pounds? We asked Natalia Radovenchik, group program instructor federal network fitness clubs X-Fit, show the most effective exercises. This training helped Natalya herself, who became a mother less than a year ago, recover from childbirth. But be careful: you can start training no earlier than 2 months after giving birth.

EXERCISES AFTER BIRTH

1. Crunches

Place your hands behind your head, straps on the floor. Perform a twist while lifting your hips up. Try to reach your body towards your knees.

2. Bridge

Starting position: lying on your back. Bend your knees, legs hip-width apart, arms along your body. Lift your hips up, then slowly move down, lowering one vertebra to the floor at a time. The last thing that should touch the floor is your tailbone.

3. Large scissors

Starting position - on the floor, back straight, legs straight up, arms along the body. Lower one leg as low as possible, while trying not to arch your back. Keep your shoulders above the floor, arms straight forward. Repeat on the other leg.

4. Elbow stand

Lying on your stomach, place your elbows under shoulder joints. Lower your shoulders and stretch your chest forward. Tightening the muscles of your hips, buttocks and abs, rise and hold the rack for as long as possible. Repeat.

5. Boat

Lying on your stomach, extend your arms and legs straight. Raise your arms and legs off the floor, stretch your arms forward and legs back. Drop down left hand And right leg without touching the floor. Repeat on the other leg.

6. One-arm stand

Lying on your right side, bend your right leg and straighten your left. Lift your torso, pelvis and hips off the floor. Swing your left leg. Repeat on the other leg.

7. Diagonal twist

Lie on your back, put your hands behind your head. Bend left leg at the knee and lower it to the right thigh. Expand top part body to the left, touch your right elbow to your left knee. Repeat on the other leg.

8. Stretch for arms and legs

Bend your legs and lift your feet off the floor, hands on your knees, lower back pressed firmly to the floor. Take a deep breath and stretch your hands behind your head, while simultaneously pulling your legs forward. Control the arch of your lower back!

As you exhale, return to starting position, performing a circle with your arms across the side.

9. Stretching for the back muscles.

Lower your hips closer to the floor and lift your chest up, tilting your head back slightly. Try not to raise your shoulders, pull chest as high up as possible.

Source

But then the hour of reckoning inevitably comes: the finished baby is already in her arms, and extra centimeters firmly settled on the waist. How to restore your figure to its former attractiveness?

I remember now: in the maternity hospital the food we were given was simply disgusting. A good half of the dishes on the menu are things that a nursing mother should not eat in the first days after giving birth. For example, white cabbage - it causes gas and colic in babies. Fish is a terrible allergen. Milk noodles. But milk, or more precisely, cow’s milk protein, as you know, is also one of the strong allergens. In addition, they were forced to walk up steep stairs several floors up - this is where the doctors’ offices were located. We were perplexed and indignant. Only later did it become clear to me that this was the first step back to the human figure. And if you don’t do it abruptly like this, you may be unpleasantly surprised by the metamorphoses that happen to you in the future.

“While I was breastfeeding, I gained 15 kilograms,” “before breastfeeding is completed (breastfeeding - Author), you can’t lose weight, otherwise the milk will disappear,” “if I want to eat something, it means the baby needs it!” - how many such stories have I heard from my colleagues in motherhood? My relatives also did not stand aside, trying to feed me intensively. What about tea with milk? What about sandwiches with fresh white bread generously spread with butter? These are recognized “lactation enhancers”; every nursing mother should consume them on an industrial scale! And at the same time, even in the first months after giving birth, you wildly, to the point of dizziness, want to eat, eat, eat - it seems, all 24 hours a day. You can imagine how this life will come back to haunt you in a couple of months!

By the way, my European friends were sincerely surprised by this formulation of the question: in their homeland, for a long time now, there have been no food myths about accelerating lactation (it has been proven that the amount of milk increases if you drink more warm liquid, say, tea, and put the baby to the breast as often as possible ), as, indeed, diets for nursing. So, justifying postpartum weight gain by saying that everything is in the name of the child and for milk is, at the very least, stupid. It is unlikely that a child requires his mother to consume tons of cookies. He’ll be fine with milk “produced” from buckwheat, well, that’s the truth.

But after childbirth, you not only need to gain more weight, but also lose the weight you’ve gained! What to do if all your time is busy with the baby and caring for him? A month after giving birth, I went to the pool for the first time - the doctor allowed it, explaining that this was the easiest and most balanced of all possible loads. Three times a week for 45 minutes, according to the trainer, is the minimum, but it helps not only to lose weight, but also to restore the body’s former elasticity. She also discovered a wonderful sport “with weights”: if you walk with a stroller or a baby in a sling in a distant park, and not in your own yard, and even make your way there through the snowdrifts, shock burning of calories is guaranteed! True, my daughter’s food allergy also “helped” with her weight loss: she develops diathesis from store-bought sweets stuffed with preservatives, dyes and flavor enhancers. Which means goodbye to cakes, sweets and pastries! At first I was terribly worried and every time I saw in my dreams either a “Kyiv” cake made from delicious fresh meringue, or ice cream with mint flavor, generously sprinkled with chocolate chips. For some reason, exactly what is not allowed, you want with triple strength! And then she waved her hand and decided: well, okay, but we’ll be slimmer (we need to console ourselves with something). After all, eating sweets, despite the baby’s suffering, is pure selfishness, just like not breastfeeding a child in order to maintain its attractive shape. Seriously, many of my friends chose this exact path and for this exact reason, pouring in little mixtures from birth.

By the way, a midwife with 30 years of experience told us a secret before leaving the maternity hospital: to prevent breasts from “sagging,” breastfeeding should be stopped slowly. Let's say a mother feeds her baby 8 times a day and decides to quit. The number of feedings must first be minimized, removing no more than one feeding per week. Those. the next week you feed 7 times, then 6 times, then 5, etc. From the moment you decided “that’s it, that’s it!” and at least a month must pass before the child stops feeding on mother’s milk. In this case, restructuring pectoral muscles will be smooth: adipose tissue will replace the glandular one, and the breasts will remain firm. And for general body tone, the same midwife recommended “milk baths” - you fill the bath with water, pour a carton of high-fat milk into it and lie down. Toned body and skin hydration, he says, is guaranteed - a kind of spa for young mothers.

What ways do you know to get yourself in order postpartum? How to restore the shape of your stomach and chest, tighten your figure and get rid of stretch marks - what is effective and what is not worth wasting time on?

EXPERT'S COMMENT

Anna Streltsova, dermatologist, cosmetologist:

- A light massage is good for keeping nursing breasts in good shape - after a shower, rub natural oil into your breasts in a circular motion (almond, peach or regular olive oil will do). good quality, no fragrance. This oil can even be applied to the nipple without fear that some of it will get into the baby’s mouth. Most commercial products for firming the skin of the body and bust (serums, wraps, etc.) are prohibited while you are breastfeeding, since they contain active substances that can cause allergies in the baby. Even if it is not indicated in the instructions! The same abdominal massage with vegetable oil during pregnancy, by the way, would be an excellent prevention of the appearance of stretch marks (stretch marks - Author).

An ordinary bathhouse - both Russian and sauna - has a good weight-loss and toning effect; use coffee as a scrub, after which you can smear the body with honey. These impacts natural remedies no for lactation, they do not cause allergies.

Victor Nikulin, osteopathic doctor:

- In the next month after giving birth from physical exercise should abstain. After this time, you can start training to quickly get back into shape. If you choose to go to a fitness club, let it be swimming or aerobics. Strength training can damage lactation, and for yoga and Pilates the ligaments, softened for childbirth with the hormone relaxin, are still too pliable. Most young mothers, for objective reasons, do not work out in the gym, but at home. The main thing is to remember that you cannot direct all your efforts to just one muscle group; exercises must be comprehensive. Common mistake: a woman is not satisfied with her hanging belly, she starts pumping her abs. And in vain - “pumping” the abdomen must be balanced by pumping the back, otherwise the body will “skew” and posture will be disturbed. The best option is to use DVDs with postpartum gymnastics, of which there are many today. Losing weight sharply with a baby and going on a diet can be harmful (first of all, for the mother herself, then for the child), but monitoring calories has never bothered anyone: you can add 500 Kcal to the standard diet - that’s exactly how much is spent per day on breastfeeding.

How to lose weight safely while breastfeeding breastfeeding and preserve milk without harming yourself and your baby? How to get in shape after childbirth: tips and reviews. For any breastfeeding mom who has had a cesarean section, there is a lot of information here about losing weight. In the absence of any physical training exercises should be performed with a small number of repetitions of 45 and further as you continue regular classes bring up to 816 times. What to remember about gymnastic exercises for nursing mothers? How to get rid of your belly after childbirth and get yourself in order in general? Nutrition for a nursing mother in the first month detailed menu further. In this article we will tell you how a nursing mother can quickly get in shape after childbirth at home, without applying

How did you get in shape after giving birth? Proper nutrition and performing abdominal exercises, for example, the well-known crunches, lying leg raises and alternate inflating and retracting of the abdomen, will help you remove fat, but the condition of your skin will not improve much. There is a myth that breastfeeding spoils your figure, and a nursing mother will not be able to regain her shape until she finishes breastfeeding. Nursing mothers prefer to eat full-fat dairy products butter, milk and high-fat kefir, sour cream, sweet yoghurts, etc. Hello, I would like to know how someone got into shape after giving birth, and I’m a nursing mother, we’re not even a month old, it’s just that some people say that you can’t exercise after giving birth if Are you breastfeeding? How to get in shape after childbirth? How to get in shape after childbirth or how to lose weight after childbirth? These tips from a young mother who lost weight after giving birth at home quickly, effectively and regained her previous weight and shape in just 1 month will help you

For nursing mothers, diets that limit, but not exclude, evening meals are suitable. fractional meals, calorie counting. Thanked a 56 times. In addition to exercise, breastfeeding mothers who want to improve the shape of their butt after childbirth cannot do without special cosmetics for skin elasticity. The table below provides information on the main food groups that should be included in the diet of a nursing mother. Another piece of advice from experts on how to get in shape after childbirth comes down to the following: a woman needs full and healthy sleep

After the birth of a child, you want to recover quickly and return to your previous shape. You learn to care for your baby, re-read a bunch of literature on... Detailed information about how a young nursing mother can lose weight with the help of special exercises, procedures, recover after childbirth and get in shape. After giving birth, you should give yourself light physical activity, do simple exercises for nursing young mothers. Now you have an idea of ​​how to get in shape after childbirth

Such questions are asked by young mothers who want to lose weight after childbirth.