What a wonderful event this is — the birth of a child! But … For many women, it is also overweight gained during pregnancy. Despite the fact that someone up to this point cared about his figure, many are overweight after giving birth.
But do not lose hope, you must be an optimist! There is an exercise program for women who have given birth. And any of them can return the previous parameters. Provided that you had an uncomplicated birth, you can start the exercises one day after the birth of the baby.
But, before you start classes, be sure to consult a doctor. If you have bleeding, dizziness, fainting, fever, or unpleasant tiredness, this is an occasion to immediately consult a doctor.
So, try to start with easy exercises, moving gradually to more complex ones. Let it be short five-minute classes, you do not need to engage in until exhaustion. Rest in pauses between exercises. In the first 6 weeks after giving birth, do not do any lifting — no body, no legs and knees to the chest. Let your child participate in these activities — put him down or put him to see you. Remember that homework is also part of this activity program.
It is important for you and the baby and your proper nutrition. If you have not gained a lot of fat during pregnancy, it is advisable not to reduce calorie intake during breastfeeding. There is a need for how much you should. Always a good option — fractional food during the day. An excellent selection of products — fresh fruits and vegetables. It is advisable to dilute the juice. Limit caffeine intake, avoid alcohol. In short, your diet needs to be perfectly balanced. This will affect your baby’s nutrition and help restore your shape.
Try to build products from several groups every day to build your diet.
Protein is consumed 2-4 times a day in the form of turkey and chicken, tofu and tuna, yogurt and egg whites, cottage cheese and milk, mozzarella cheese and freshwater fish.
Fruits and vegetables. It is desirable that they be of different colors, preferably yellow and green. In a word, include carrots and spinach, asparagus and peas, broccoli and beans, zucchini and Brussels sprouts, tomatoes and dried apricots, bananas, oranges and strawberries, etc. in your diet.
Cereals — 5-12 times a day (wheat and oats, barley and corn, rye and soy, peas and beans).
Water — 8-10 glasses a day. Drink, if you are breastfeeding, before each feeding a glass of water.
Nutritional supplements. Nursing mothers should definitely take a multivitamin-multimineral complex. It will help the body recover.
Of course, the previous forms can be restored if you eat right. But it’s quite possible to resurrect and create better forms with the help of an exercise program. At the service of any woman is a fitness program after childbirth.