Konstantin Ivlev’s wife said how she managed to get pregnant




After childbirth, most of the weight disappears even in the hospital – this is the baby’s own mass, plus the placenta, amniotic fluid, tissue fluid and some fat. However, the extra pounds remain and you need to gradually get in shape. How to lose weight effectively and as naturally as possible?

Scientists have estimated that on average, within a year after giving birth, women maintain 3-5 kg ​​of excess weight. There is also a good chance that the weight gained will remain until the next pregnancy. Often, the fats acquired with the first baby “stick” to the sides, buttocks and hips for a long time and are responsible for the female hormones, the balance of which changes. Another culprit is high appetite and lack of time for yourself.

According to the American College of Obstetricians and Gynecologists, about 65% of women of childbearing potential (before menopause) are overweight or obese. In particular, the problem persists during pregnancy, and also worsens, creating conditions for maintaining weight after childbirth. Weight loss is important not only for the beauty of the figure, but also for the health of the whole organism. Often, young mothers simply do not know how to start losing weight properly and how to achieve their weight loss goals.

The importance of weight loss after childbirth

Weight loss after pregnancy is extremely important for the following reasons:

  • Persistence of overweight during the postpartum period or its further increase may be the main cause of obesity. As a result, it significantly increases the risk of other diseases in the mother, such as hypertension and diabetes.
  • The heart does not suffer less, in which the load increases, it is forced to pump blood more actively.
  • Being overweight puts undue pressure on the joints, thus increasing the risk of joint problems such as arthritis. The knees and hip joints are particularly badly damaged.
  • Some research shows that gaining weight during pregnancy can increase the risk of postpartum depression.

Thus, losing weight after pregnancy and achieving a healthy weight is important for every woman, but you need to know when and how to start losing weight..

How to determine the right time to lose weight after pregnancy?

Experts in the field of nutrition, obstetrics and gynecology advise young mothers not to rush straight from the hospital to the gym or to diet immediately. You should wait until your baby is at least two months old and normalize breastfeeding before cutting calories for weight loss.

On average, most mothers wear clothes before pregnancy about 8-10 months after giving birth. Therefore, you do not need to rush into the weight loss process. A more intense and active weight loss in a short period of time can negatively affect your health and breastfeeding.

Most postpartum women naturally lose 50% of their weight within six weeks of giving birth. Consult your doctor before starting any exercise or switching to a new diet plan. Weight loss will be unique to each woman and will depend on factors such as the health and needs of the mother herself and the health of her child.

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Useful tips for weight loss after childbirth

Postpartum weight loss is a combination of a healthier diet, an active lifestyle and continuous breastfeeding (if you are breastfeeding). Experts also believe that weight loss should be gradual and steady, not fast – otherwise the extra pounds will return to double the volume. Our tips will help you lose weight after pregnancy.

Choose food from different groups

Healthy and rational diet is the consumption of food from all five main groups (fruits, cereals, vegetables, animal proteins and dairy products). A varied diet helps you get all the nutrients you need along with weight loss (especially if you are a breastfeeding mom).

Replace one type of food with another more often so that they do not become boring and you get everything you need from the food. Focusing on one group of foods for weight loss can lead to the fact that you will not be getting the nutrients you need from other groups. Therefore, do not focus only on calories, but choose healthy foods.

Choose your healthy snacks

Research shows that splitting your energy intake into four to five small meals a day can have beneficial effects on your health and weight. Therefore, you may want to consider eating healthy snacks such as unsalted nuts, fresh fruit, yogurt, cottage cheese or slices of cheese between meals.

And at the main receptions, adjust the portion sizes. You can start keeping a food diary or downloading an app to your phone to keep track of portion sizes. This will help you control your food intake during the day. And if you are breastfeeding and your baby is showing signs of allergies, your diary will help you calculate the allergen.

Control of cravings for unhealthy foods

Whenever you’m craving high-calorie foods, such as chocolate or ice cream, look for healthy alternatives. For example, you can replace dark milk chocolate with less sugar. You can choose natural sweet fruits and vegetables, such as banana or sweet peach, which can be a healthier alternative to sweets and regular sugar.

Practice Mindful Eating

Although it is not always easy to do this with a baby in your arms, eat carefully, focusing on the contents of the plate and not on the TV, smartphone or household chores. This approach forces one to focus all the senses on the food itself while eating and thus chew slowly, enjoying every bite. By chewing food well, you can reduce your overall calorie intake, which can help you lose weight.

Do not skip meals and do not follow a rigid and extreme diet

Skipping meals or following a new diet should not be the way for a woman to lose weight after giving birth. This can cause changes in the way your body processes calories from food, and therefore disrupt metabolism and weight loss. This is even more important for a breastfeeding mother, as skipping meals can affect her overall recovery after childbirth and breastfeeding.

Drink a lot

Hydration is essential during breastfeeding and is directly related to breast milk production. Adequate fluid intake contributes to the proper production of breast milk, which helps burn calories.

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Avoid foods high in fat, sugar and processed foods

As well as sweet juices and carbonated drinks. Various studies have shown that excess sugar, fat and sodium can contribute to weight gain by undermining your efforts to lose weight during pregnancy. All the most useful will go to breast milk and baby, leaving you with the most harmful ingredients.

Give preference to homemade food. It is made with quality ingredients and you can adjust the amount of salt, sugar or fat in the final meals. You can also prepare food according to your preferences. Convenient store-bought foods sometimes have too much hidden fat and empty calories.

Avoid alcohol

The study found that regardless of the type of drink consumed, alcohol intake ≥ 30 g / day can directly affect weight gain and obesity. Since you are likely to breastfeed your baby, stopping drinking alcohol is also good for your baby’s health.

Watch your portions away from home

Some research shows that eating out often can lead to weight gain. This does not mean that you should not eat at a restaurant or eat a snack while walking. Instead, follow the same precautions as at home. Check for ingredients in a particular dish and avoid foods that are fried, high in sugar, salt or high in processed ingredients (such as refined flour). Instead, choose soups, fresh salads, grilled and grilled.

Follow an active lifestyle

An active lifestyle is important for sustainable weight loss. This concept is often confused with exercise and going to the gym. Staying active does not mean exercising, but it does mean reducing the total time you spend sitting or lying down. To stay active, you can try the following:

  • Move as much as possible and do the housework yourself.
  • Play outdoor games with your baby more often.
  • Take a walk while talking on the phone instead of sitting.
  • Whenever possible, especially after a caesarean section, go up the stairs instead of the elevator.
  • Take your baby for a stroller ride. Walk as often as possible, go on foot.
  • Also walk to the nearest supermarket, just do not pack too much so that shopping is not difficult at home.

smart exercises

Physical activity accounts for 15-30% of daily energy expenditure. Thus, moderate-intensity training for 30-40 minutes a day for at least five days a week helps you stay healthy. Exercise does not always have to be hard and challenging. Something as simple as brisk walking or jogging can be enough. You can also use strength training if you like. However, before starting any exercise, it is best to consult a doctor.

Breastfeeding

It has long been proven that breastfeeding helps in postpartum weight loss if breastfeeding is continued for at least six months. But this only applies if you do not eat “for two”, but follow the diet before pregnancy.

Sleep and anxiety

You should try to get enough sleep even when caring for your baby. Sleep is important, as chronic partial sleep loss is associated with an increased risk of weight gain. Inadequate sleep can also affect your eating habits, making you more likely to suffer from sleep deprivation and fatigue.

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