How to get in shape after childbirth and caesarean section. how to get back in shape after giving birth how to get back in shape after giving birth

Few women can boast of their figure after childbirth. Approximately 70% of mothers gain weight after the birth of a baby. Extra pounds, a bulging belly, stretched muscles and skin make a young mother dissatisfied with her appearance and can even lead to depression.

The most important thing is to be patient. Restoring a figure after pregnancy is a process that requires will and time, but if you stick to a healthy diet and regularly set aside time for exercise, you can fully return to your previous shape within a year.

Gentle diets after childbirth

During the feeding period, sparing diets can be used with a restriction, but not with the exception of evening meals and fractional meals (5-6 meals in small portions); The calorie content of the daily diet should be at least 1800 calories. Give preference to healthy foods that will help you get back in shape faster without harming your baby - milk and natural yoghurts, fish (salmon, tuna), lean meat, chicken, oats, vegetables and fruits. About "harmful" products - fast food, rich pastries, sweets, semi-finished products, pickles and smoked meats - you need to forget.

Drinking regimen after childbirth

Be sure to observe the drinking regime - drinking 1.5-2 liters of ordinary or non-carbonated mineral water will protect your body from dehydration, dull the feeling of hunger and speed up metabolism. If you drink liquid before meals, then the decrease in portion size will not be so noticeable.

Physical activity after childbirth

Before embarking on physical exercises, it is worth consulting with the doctor who led your pregnancy - perhaps the course of pregnancy and childbirth has imposed certain restrictions on physical activity. Choose exercises based on your physical fitness before pregnancy and the features of the figure that need correction. Those who have time can start classes 6-8 weeks after uncomplicated childbirth, gradually increasing the intensity and duration of the load - dancing, yoga and stretching elements, hoop exercises, walking at a fast pace. For mothers who are not very prepared and time-limited, light anaerobic exercise is suitable - brisk walking with or without a stroller, 15-minute exercises in the mornings and evenings. Physical activity, combined with proper nutrition, will help you gradually get rid of excess weight, tighten and strengthen the muscles stretched during pregnancy.

Breastfeeding after childbirth

Do not forget about the contribution of breastfeeding in the fight for harmony - the body spends a large amount of calories on the synthesis of breast milk, using, among other things, fats deposited during pregnancy.

Sleep patterns after childbirth

An important role in restoring the figure after childbirth is played by compliance with the sleep schedule - if you can’t find 7-8 eight hours for a good sleep, then you should try to make the most of the time during the day. When the baby sleeps, rest with him. Otherwise, in response to lack of sleep, the body will begin to produce hormones that contribute to weight gain, and in addition to the already existing kilograms, you will gain new ones.

Taking levocarnitine after childbirth

It is useful to supplement a healthy diet and physical training with the intake of levocarnitine (L - carnitine), a substance that helps break down fats and use them as energy. Levocarnitine is synthesized in the body, but with an increase in physical and psycho-emotional stress, the need for it increases significantly. The over-the-counter drug Elkar, which is an aqueous solution of levocarnitine, will help maintain the required level of levocarnitine or eliminate its deficiency.

A woman in the last weeks of pregnancy feels like a caterpillar in a cocoon: round, clumsy, clumsy, but a little more, and she will turn into a beautiful light butterfly. So it will be if she knows how to restore the figure after childbirth. The stress that the female body experiences when carrying a baby and during childbirth is enormous. Imagine: the uterus on average increases in weight by 24 times, in size - by 30 cm, the skin on the abdomen stretches, the breast becomes 2-3 sizes larger during feeding. Hormones work in a special mode that ensures the bearing of the baby and prepares the mother's body for childbirth and subsequent breastfeeding, creating a fat reserve. Having given birth to a child, a woman must recover morally and physically, accept her new social role. And, of course, do not forget to help tone the muscles and not gain extra pounds.

Fast or right?

Many women, looking at their stomach immediately after childbirth, are horrified. It looks like a deflated balloon. Understandably, their desire to quickly bring it to an attractive flat look. However, they will have to be disappointed. Quickly remove the stomach will not work. First you need to wait until the body recovers after childbirth.

The recovery period can take from 1.5 to 2.5 months. During this time, the internal and external seams on the perineum will heal, the condition after a cesarean section will normalize, if any of this took place during childbirth. Moreover, the lower border concerns the seams from perineotomy or episiotomy, and the upper one - caesarean section. If you start doing the exercises ahead of time, there may be health problems: ruptured sutures, internal bleeding, prolapse of the walls of the vagina, increased intra-abdominal pressure, and similar unpleasant and dangerous consequences.

While the body is recovering and you can’t perform complex exercises, you should pay attention to the composition of the diet. It should be balanced and have nothing to do with a weight loss diet. Restrictions on the type of diet, especially fluids, are unacceptable during breastfeeding. Moreover, with a sagging stomach, it is useless to lose weight - this problem is not solved this way.

However, there is a set of exercises, according to which you can practice after childbirth, for 2-3 days. And if the birth was natural and during them it was not necessary to cut the perineum, then there are no contraindications to this complex. If you are having a cesarean delivery, you must first get your doctor's approval before doing any exercise.

We select postpartum exercise complexes

A set of exercises that are allowed to be done 2-3 days after childbirth.

Kegel exercise aimed at giving tone to the muscles of the small pelvis and anus.

As a result, the stitches on the perineum heal more quickly, the muscles of the anus are trained, which helps to prevent the formation of constipation and hemorrhoids, which often occur in women after childbirth.

Performance

In the supine position, tighten the muscles of the perineum and anus. Count to ten. Relax your muscles. Perform the exercise 30-50 times.

Until the recovery period has passed and you can’t pump the press, you can slightly force the abdominal muscles to work. Also, this exercise relaxes, soothes.

Performance

In the supine position, place your hands on your stomach. Inhale slowly through your nose, then slowly exhale through your mouth. You need to breathe with your stomach, not your chest. Feel how the muscles work. Can be repeated up to 80-100 times a day.

To contract the uterus.

To make the uterus shrink faster and nothing extraneous is left in it, you can perform this exercise.

Performance

In the supine position, bend your toes under you. Perform 15 repetitions 2-3 times a day, when there is a desire.

It is worth noting that after the second birth, the process of uterine contraction is more intense and, as a result, more painful. A woman can feel unbearable breaking pains in the perineum, in the lower abdomen, and during breastfeeding they intensify. In this case, you should not perform exercises to accelerate the process of uterine contraction.

In addition to this exercise, in order for the period of the return of the uterus to its original size to pass faster, you need to lie and sleep more on your stomach, if the chest condition allows. It is also better not to use disposable pharmacy panties during the day, but only the linings that are given out daily in the maternity hospital. When a woman walks with such a lining without panties, she holds her between her legs with the help of muscles. This helps the uterus contract faster and strengthens the pelvic floor.

To prevent varicose veins.

During pregnancy, a woman's legs experience a lot of stress, and blood vessels often burst during childbirth. To prevent varicose veins, do the following exercise.

Performance

In a standing position, rise on your toes, then gently roll onto your heels. Repeat 10 times several times a day.

A set of exercises that help maintain a figure after childbirth

They can be performed when the body is fully restored, that is, 2-2.5 months after childbirth.

We remove the sides and stomach:

20 squats;
20 body turns to the right, 20 body turns to the left;
20 body tilts forward, 20 back body tilts;
lying on your side, raise your leg 90 °. Delay. Do 20 times for each leg;
lying on your back, raise your legs 90 ° and “pedal”. 20 times forward, 20 times back;
twist the hoop as much time and effort allows (the best result is given by a special hoop “with spikes”).

Restoring posture.

Standing or sitting: slowly turn your head to the left and right. 10 times in each direction.
Standing or sitting: tilt your head forward and backward, lingering for 3-5 seconds. 5 times forward and backward.
Lean on your hands, bend your legs at the knees. At the expense of "one" - bend over, look at the ceiling, at the expense of "two" - arch your back, look at the floor. Repeat 10-12 times.
Stand against the wall, press against it at the same time with your head, shoulder blades, lower back, buttocks and heels. Hold for 10 seconds, relax. Repeat 5-8 times.

We pump up the buttocks.

Get on all fours - support on your hands, legs bent at the knees. Straighten and lift up, as high as possible, the leg, then returning it to its original position. 20 times for the right and 20 times for the left leg.
The starting position is the same. Straighten one leg and lift it up as high as possible, leaving it straight without returning to its original position. Then straighten the other leg and do the same for it. 20 times for the right and 20 times for the left leg.
The starting position is the same. Raise your leg without straightening it. 20 times for the right and 20 times for the left leg.

Pull up the chest.

After a week, weighting agents can be used for the effect.

Join hands palm to palm at chest level. Press palm to palm for 5-8 seconds. Relax. Repeat 20 times.
Join your hands palm to palm above your head. Press palm to palm for 5-8 seconds. Relax. Repeat 20 times.

The results from the described exercises will be visible after 1 month of training.

Healthy lifestyle

No matter how powerful a set of exercises a woman chooses, it will be ineffective without following the rules of a healthy lifestyle.

Proper nutrition: exclude from the diet fried, sweet, smoked, flour, fast food, beer, sweet carbonated drinks. By the way, if a woman is breastfeeding and thinks about the health of the child, then her diet will already comply with these rules. Drink more pure water, with which all harmful substances and toxins will leave the body. Drinking plenty of fluids also has a beneficial effect on milk production.
More movement! Walk with your baby in a stroller in the park, and do not sit near the house on a bench. Start washing the floors not with a mop, but walk with a rag in your hands throughout the apartment in single file, but not on your knees. This will perfectly stimulate the muscular work of the buttocks. During sex, take a dominant position - combine business with pleasure.
More positive - smile! Happy people achieve their goals faster.

To return a figure after childbirth, it is enough to develop a set of exercises for yourself, adhere to a proper balanced diet - and everything will work out!

Becoming a mother, a woman does not cease to want to be beautiful. But not everyone immediately returns to its former form. On the contrary, in order to become attractive again, you need to make an effort. How to start recovery after childbirth, so as not to harm health and get results?

Read in this article

First weeks after childbirth

At first, health and well-being become more important than appearance. And the rehabilitation itself is more about restoring the functions of the body, which changed during pregnancy. It is also important to establish lactation, because this is not only a condition for the healthy development of the baby, but also help in body volume.

A woman must control:

. At first they will be plentiful, but with a tendency to decrease and lighten the color. These lochia are signs of uterine cleansing. If they do not shrink, come with clots, you need to see a doctor before the scheduled examination date.
Emotional condition. Women after childbirth are often worried about despondency, the desire to cry. It will pass faster if you establish a regimen, get enough sleep.
The state of the internal genital organs. They are more likely to work as usual if the woman does not lie too long in bed. It is important to establish lactation, this also helps to normalize the balance of hormones, which means it will ensure the restoration of the cycle after childbirth. He will be changeable at first, with frequent feedings, the absence of menstruation for several months is possible.
, if available. The first time they will ache. Stitches in the perineum can interfere with urination, causing discomfort, or disturb during bowel movements. With them, it is especially important to avoid constipation, that is, to monitor nutrition (eat prunes and drink plenty of water). You can take Paracetamol to relieve pain.

Helping the body recover

As you feel better, in the problem of how to recover after childbirth, appearance becomes more important. There are several aspects here that may be of concern. But it is necessary to solve the problem comprehensively, without forcing events.

Stomach

Even if a woman has not gained excess weight during pregnancy, she may remain convex after childbirth. This is natural, because the muscles are stretched and weakened, the same thing happened with the skin. And it’s still impossible to seriously engage in sports in order to tighten them.

Hair

The main problem with hair is intense hair loss. The balance of hormones is to blame, leading to the weakening of the bulbs. Nursing suffer less from this, their balance of substances returns to normal more smoothly. To restore the density of hair will help:

a diet with enough protein and B vitamins;
a short haircut that will ease the load on the bulbs;
firming masks (raw yolk + 1 tsp butter, keep for half an hour).

Full-fledged sports in the first weeks after childbirth, of course, are unacceptable. The load is limited to walking with the baby, household chores. But after 6 to 8 weeks, you can do exercises to recover from childbirth:

Lie on your back, bending your knees and pressing your palms to your stomach. Exhale, drawing in the stomach and slightly pressing on it. Inhale slowly, releasing the abdominal muscles. Repeat 10 times.
Lie down as in the first exercise, but your hands should be behind your head. Raise the pelvis up, linger for 2 - 3 seconds, slowly lower it. Do 10 repetitions.
Get on all fours, leaning heavily on your hands and feet. Raise your pelvis by straightening your legs and arms. Do 10 times.
Lie on your side, leaning on your palm, your arm is straightened. Separate the pelvis from the floor and rise slightly, lingering. Do 10 repetitions on both sides.

Vitamins for mom's health

Vitamins for recovery after childbirth are needed not only from products. The body needs to replenish the missing substances with drugs.

Now a young mother needs vitamins of groups B, K, E, C, PP, A, many microelements. They will help strengthen hair, nails, improve the condition of the skin, blood vessels, normalize the functioning of the reproductive system, digestion and metabolism.

There are special complexes for mothers:

Vitrum Prenatal,
Ferrum Lek,
"Alphabet".

Which composition to choose, you should ask your doctor.

When there is a small child in the house, it is very difficult to find time for yourself. But with the right regimen, it is possible and even necessary. After all, taking care of your appearance is an element of health and well-being.

The restoration of the figure after childbirth begins to bother many women even during pregnancy. Even the delight of a young mother associated with the long-awaited birth of a baby fades a little against the background of the fact that it will take a lot of effort to restore the previous shape.

Less elastic breasts, changed posture, body fat, weakened muscles after childbirth are the result of natural changes in a woman's body. However, it is possible to return to its former appearance. This will require both your desire and active actions aimed at a positive result.

How to start recovery after childbirth? Strong physical activity is excluded, because the body is already exhausted, and the newborn requires a lot of attention and strength. In addition, scientists have proven that the taste of milk of an active mother changes and does not really like the baby.

Restoring a figure after childbirth without harm to lactation should begin with a lifestyle correction:

1. For the first month, try to set aside at least 1 hour a day for walking at a brisk pace. Arrange high-speed wheelchair rides with other moms in the park, while the kids in them peacefully snuffle their noses.

2. At least approximately count calories - a nursing mother needs about 2500 kcal per day:

try not to abuse flour products, sweets and smoked meats;
eat often, but in small portions;
drink plenty of compotes, juices, water.

Losing weight should not be rapid, so as not to disrupt the metabolism. It is optimal to say goodbye to excess weight by 1 kg every month.

3. Take good care of your skin:

take a contrast shower - it improves blood circulation, strengthens connective tissues and blood vessels, makes the chest supple and elastic;
recovery of the body after childbirth should include massage with the use of anti-cellulite cream (it must be rubbed into problem areas - thighs, shins, abdomen);
exfoliate twice a week (a good homemade scrub is ground coffee + sea salt + olive oil + honey).

How to get back in shape?

If you vigorously push the stroller forward every day while walking and do not overeat, then it is easy to notice that the weight is gradually decreasing. However, the posture, the condition of the skin and muscles leave much to be desired.

When to begin to engage in the restoration of the figure, the gynecologist will tell you. Usually the turn of reasonable physical activity comes after 2 months. after the birth of the baby.

Recovery of the abdomen after childbirth at home is more difficult than in the gym. The point is not even the degree of complexity of the exercises - at home it is not easy to escape from routine chores. It is very good if dad or grandmother can take care of the child at least twice a week for a couple of hours.

It is best to resume physical activity by visiting the pool. Swimming not only corrects your posture, but also burns a lot of calories. And don't look for excuses to reschedule your workout. Recovery of shape after childbirth is faster and more successful only with regular exercise.

Posture Correction

During pregnancy, the spine receives a very large load, which cannot but affect the posture. To straighten your back, start every morning with this exercise: stand with your back to the wall, firmly pressing the back of your head, shoulder blades, buttocks and heels against it. Remember this position and try to hold it all day.

It is also useful to lie on the floor, belly down, lift the body in your arms, focusing on the palms and socks. Keep your torso straight as long as possible. Do several approaches.

A set of exercises for the beauty of the figure

Always start your workout by warming up your muscles. For this, running in place or light jumping for a few minutes is suitable. Then you can move on to the main workout.

You need to select exercises for recovery after childbirth based on which areas on the body you would like to correct:

Press

You can transform a sagging stomach by pumping the press.

But! After childbirth, such a pathology as a divergence of the rectus muscles on the abdomen is possible. Try to lie on your back and lift yourself up, lifting your shoulder blades off the floor. When the press is tensed, run your hand over it. If a deepening is noticeable above the navel, then it is too early to start restoring the press after childbirth. Instead, you can lean forward, right, left.

Due to the bearing of the baby in the lumbar part, a forward deflection was formed. If the situation is not corrected in a timely manner, then sooner or later the back will begin to hurt.

Lie on your back and bend your knees. Slowly, as you exhale, lift your belly up. Hold on for a few seconds. Press the feet, lower back and pelvis to the floor.

Hands

Exercises with dumbbells will help pump up your arms (you can replace it with bottles filled with water). Start with a load of 1 kg. Standing straight, spread your arms in different directions, lift up, bend and unbend forward and backward. Try to do everything slowly and with a small amplitude.

Legs

The best exercises for the beauty of the legs, of course, are squats. You can also perform leg swings, holding onto a support.

How to recover quickly after childbirth?

Unfortunately, a universal method has not yet been invented that instantly returns to all young mothers the figure that they had before pregnancy. For 9 whole months the body underwent various changes!

Rapid recovery after childbirth implies, albeit not an instant, but an accelerated recovery process. In your power:

Breastfeed your baby. Breastfeeding benefits both the newborn and the mother. The body spends about 300-600 kcal daily on the production of milk. It has been proven that breastfeeding mothers lose weight more easily and faster than non-breastfeeding mothers.
go in for sports. No need to talk about the lack of time for exercises, jogging, fitness club. Every day with a toddler is full of a different kind of physical activity. You constantly carry the baby in your arms, play with it, bathe it, go for a walk. The recovery period after childbirth can be diversified by mastering the sling as an alternative to a stroller.
Stick to a healthy diet. It is impossible for a nursing mother to starve or go on a diet. But you can eat fruits, vegetables, soups. The right attitude will help you switch from sweets and convenience foods to healthy foods.

Of course, recovery after pregnancy, in addition to working on the body, includes restoring health. Taking a universal vitamin complex with minerals and herbal medicine in case of malaise can significantly improve your condition.

It seems that the constant movement associated with caring for the baby, daily lack of sleep, chronic fatigue, and a strict diet are the key to natural weight loss. Why do we manage not only not to lose weight, but also to recover a little after childbirth?

An important factor here is that such a load very quickly becomes habitual for our body, and therefore useless for gaining the beauty of the body. In addition, after finishing feeding the baby, we usually literally pounce on food, as we really miss different goodies. Despite the fact that usually a young mother restrains her taste preferences, all the same, the removal of dietary restrictions every month gives at least a small increase in weight.

As you already understood, you need not the usual daily physical activity (cleaning the house, washing clothes, ironing things, etc.), although you can’t get away from it unless you take an assistant, but special exercises aimed at the so-called "problem areas". To see such parts of our body, formed after childbirth, we don’t have to especially bother - the biggest troubles are our stomach, waist and, possibly, hips. We will also have to deal with the upper part of our body, since the chest and arms can also force us to pay attention to them. Do not forget about the decrease in mood due to hormonal changes, fatigue and various unpleasant thoughts.

Being beautiful is an important task for a woman, wife and mother. We just think that we are always the same for our children. No, over time, they begin to look at us with different eyes and compare us with other people's mothers and other aunts. Let's make sure that such a comparison is always in our favor.

So, starting classes and wanting to get in good physical shape, follow two basic rules:

Start taking care of yourself as early as possible!
Do not skip workouts and do not forget to take time for yourself every day!

What physical activity is available to moms?

Below are the most accessible and attractive, in my opinion, ways to support the body and spirit:

fitness club and home workouts;
free swimming and water aerobics;
massage;
active walking.

Let's discuss their general rules and possibilities.

Fitness club and home workouts

Home workouts are convenient because you do not depend on other people who have to sit with your baby while you, for example, visit a fitness club, you do not spend extra time on the road, they do not require material costs.

It will not be possible to completely exclude physical activity outside the home. If you do the exercises at home, you can use not only the tips given in this book, but also the knowledge gained from your own experience and special DVDs with various programs. Well, if you do the exercises at home, in this case, you can spend “your” time (several hours a week for which you are allowed to leave home) on the pool and massage.

Free swimming and water aerobics

A visit to the pool will not only give you a lot of pleasure, but also bring great benefits to your body. Acquisition of a beautiful toned figure, stress relief, help with problems with the spine, support for the nervous system and an increase in the emotional background - a list of amenities worth going to the pool for.

To go swimming or aqua aerobics, you will need to purchase: a sports swimsuit (this is not the one with ties and bows), rubber cap, flip flops, soap, shampoo, towel, face cream, comb, hair dryer, backpack (which you will go to class). If you are no longer breastfeeding (or with your doctor's permission), bring a topical antifungal medication (cream) with you to treat your feet and nails to prevent infection. A fungal infection loves damp places, so never walk in the shower or pool area barefoot.

Keep in mind that different pools have different water, its quality and composition depend on the method of purification. If you have skin sensitive to chlorine (allergic to it), choose a pool that uses other methods of water purification (ozonation, ultraviolet disinfection, etc.). After swimming or water aerobics, be sure to take a shower with gel and shampoo to wash off the remaining chlorine, and after the shower use a moisturizing body milk.

Do not forget that in order to purchase a subscription, you will need to bring a certificate from a therapist that free swimming is not contraindicated for you.

Most of the pools are open from early morning until late in the evening, so you will not have any problems choosing the time to visit. You can attend classes in your spare time or choose the same time and day of the session. It is convenient if the pool is near your house, so you will be less absent from home and less worried about the baby.

Even if you're good on the water, consider taking a couple of lessons with a swim instructor. He will teach you how to move and breathe properly in the water.

Don't eat before your swimming session. It is better not to eat 1.5 hours before class and about an hour after, although often 45 minutes of movement in the water cause a strong appetite. Take plain water and low-fat drinking yogurt with you, this will replenish the body's fluid supply and help satisfy hunger.

Limit yourself to a 20-minute swim the first time you visit the pool. Loads should be dosed, starting with small ones. Next time increase the intensity and swim 10 minutes more. And already from the third time you will be able to swim all 45 minutes. Spend each session in active movement and at maximum speed.

A prerequisite for swimming is to enjoy the water. Feel how it washes and embraces your body. Watch the glare of the lamps swinging on the blue water. All this will add mystery to your studies and create conditions conducive to calm.

If you can't swim (and don't plan to learn), aqua aerobics is a great option for you. In addition to all the joys of training in the water, water aerobics has some more advantages. Firstly, the load on the muscles in the water is not as heavy as in the air. Secondly, water aerobics classes allow you to shape the figure, loading exactly the problem areas. An instructor conducting classes will help you develop your program, choose the necessary exercises and load. I hope you enjoy both the process and the result.

Rules for Success

Before you start working on yourself, I want to remind you of some rules for achieving something.

First, in order to get something, we need to start moving in that direction..

Remember the parable of the lottery ticket? One pious and hardworking man lost his fortune and asked God: “Lord, I have always followed your laws and have not asked you for anything, but now I really need your help! Please make sure that I win a lot of money in the lottery!”. For weeks, months and years, he raised his hands to heaven and tearfully asked for a win, until the Lord became angry and spoke to him from heaven: “I am ready to help you, but maybe you will buy a lottery ticket at least once ?!”

Yes, the first step is always the hardest, but if you don't take it, you will never win the lottery.

Secondly, any even the longest and most difficult path consists of small and simple steps.

The task of losing 15-20 kg of excess weight may seem prohibitively difficult, but if you decide to lose 1-2 kg, you will not think that it is impossible. The recommendation to free up 2 hours a day for sports at once may seem like a mockery, but spending 15-20 minutes on exercises is not at all difficult.

Third, if you move in the right direction, you will definitely reach the goal.

Not only that, each next step, if you do not stop, will be easier and easier for you, and you will move forward faster (the principle of inertia works).

Therefore, make a plan (schedule, schedule) that includes all the self-care activities you need: sports, body and hair care, disease prevention, etc. To do this, you definitely need to see the end result, otherwise your path will Point A will get you nowhere. Clearly imagine what results you want to achieve, for example, "I want to weigh 60 kg." This will be your point B. Divide the road from point A to point B into small, easy segments for you. And take your first step, otherwise no God can help you! Good luck!

Healthy food for mom

If you are breastfeeding, you will definitely have to take into account the tastes of the baby when choosing certain dishes. But at the same time, excess weight decreases much faster in a nursing mother, since her body spends a lot of calories on the production of breast milk. And the diet that nursing mothers try to adhere to is, first of all, a healthy diet, but isn't that what we need to restore our former shape and beauty?!

The need of a young mother for various nutrients during the feeding period is increased.

A nursing mother should consume about 130 g of protein per day.

Valuable suppliers of proteins are meat and fish. Try to choose low-fat varieties and alternate meat and fish dishes. It is preferable to cook them in a double boiler. And do not forget about such a source of protein as chicken and quail (preferably) eggs, which should be consumed 1-2 pieces a day.

As for dairy products, low-fat products are preferred here: kefir, fermented baked milk, cottage cheese, sour cream, and cheese.

The need for carbohydrates is approximately 400-500 g per day.

The “correct” carbohydrates, and these are exactly what you need, you will get with buckwheat and oatmeal. Also, do not exclude bread from your diet. Just eat "yesterday's" bread or dry it. Give preference to wholemeal flour.

Nursing mothers usually receive the necessary vitamins and minerals from special multivitamin complexes.

Such complexes are often prescribed by doctors. If you prefer a natural way to get vitamins, eat fruits and vegetables that are rich in them. It is better if you take part of the vegetables fresh, for example, in the form of a salad. Try everywhere (garnish, salad, soup) to add fresh herbs. Eat fruits fresh, not frozen. The daily requirement for fats is approximately 110-130 g.

Yes, fats are also necessary for our body, even if we are trying to lose weight. Fats are an integral element of a living cell, as well as a medium in which many important fat-soluble vitamins are dissolved. By the way, the lack of fat in the body contributes to the accumulation of excess weight. Excess too.

To get the necessary fats, try to eat butter and unrefined vegetable oil.

While you are feeding your baby, pay attention to the list of undesirable foods that can cause allergies or digestive problems (fermentation, gas) in the baby. If your child stays awake with tummy pain, you won't be able to rest either and will be nervous, which in turn will increase his irritability.

What are the best foods to avoid while breastfeeding?

Fatty meats and fish;
fresh milk;
fresh bread;
semolina, rice, barley;
canned foods;
sausage;
smoked meats;
pickles and marinades;
colored and non-colored carbonated drinks;
spices and seasonings;
mayonnaise, horseradish, mustard, garlic, onion;
alcohol;
cabbage;
grape;
beans;
strong tea and coffee;
chocolate;
citruses;
strawberries;
nuts;
tropical fruits, etc.

Your pediatrician can give you a more complete list of these foods.

It should be borne in mind that all our “correctness and incorrectness” may not “fit” your baby at all, and he will form his own set of products, suitable for him, with his well-being and mood.

Try to limit yourself to a small number of simple products immediately after discharge from the maternity hospital, adding new ones every 2-3 days and checking if they have an effect on the well-being of the baby.

In this case, it is convenient to use the "food diary". Recording daily what and how much you ate, you will be able to regulate your diet. This will allow you to limit yourself in the amount of food you consume, and to identify a product that is not suitable for your baby.

An example of filling out such a diary is shown in the table. The vertical columns indicate the time of the meal and the dishes that you ate (try to eat 5-6 times a day, no less), and the horizontal ones indicate the date. Under the table, write down the "excesses" or "forbidden" foods that you allowed yourself (if any) to see diet violations. Also note the condition of the baby, whether he showed anxiety, and whether he had allergic reactions. With the help of such records, you can easily understand what exactly does not suit him.

I am the most beautiful

Exercise is necessary not only for the muscles of the body, but also for our head. Let's visualize good mood

and great figure. It is quite enough to allocate only 10-15 minutes a day for their implementation. And in general, make it a rule to always think positively about yourself. Whether you're lying on a massage table or washing dishes after Sunday lunch, imagine yourself happy and beautiful. Lying in bed at bedtime or shopping for baby food at the supermarket, repeat to yourself like a mantra what you're aiming for, framing the phrase as if you've already achieved it.

Visualization is the mental representation of visual images, seeing oneself in situations that have not yet occurred, resolving them in a way that is successful for oneself. This is the design of the desired in the form of a vivid mental image, repeated several times.

In fact, we are constantly visualizing, but we are not aware of it, do not want to know, or do not think about it at all. Thinking that you will be denied a job when you want to return to work after parental leave, or imagining how at the next appointment the doctor will say something bad about your baby, you are doing visualization. Only, as you have noticed, negative, negative visualization (although if you do not want to return to your previous job, you are doing everything right). Most often, thinking and drawing pictures in our imagination, one more terrible than the other, we bodily and emotionally feel this or that negative (aggression, anxiety, fear, tension, sadness, etc.). Unable to remain silent about this, we also verbalize the alleged troubles (so that this will surely happen), that is, we call a friend (mother, acquaintance) and say all this several times! Not surprisingly, after this, everything is not going smoothly for us: we spend so much effort and energy to create negative situations instead of positive ones (those situations that we fear and do not want, instead of those that we want).

Try to think positively and correctly!

This method works due to the fact that our nervous system does not distinguish the actual situation from the situation created in colors by our imagination. For her, what you imagine is true. Therefore, if you constantly draw pictures of various troubles, or an image of yourself full, ugly or unwanted has settled in your head, most likely your subconscious mind will strive to maintain your image! Imagining what we want vividly, in detail, we create ourselves and our lives.

How to visualize correctly?

To get started, start tracking the moments when you come up with something that you would not like to have in your life, and “roll up” such thoughts and the pictures that accompany them. Do not forget to “catch” yourself with phrases like “what if he (the baby) has bronchitis ?!”, “I always want to eat!”, “I can’t look at myself in the mirror”, and before you continue, think that in this way you are modeling your reality.

Make it a rule to say (to yourself and out loud) what you want, while visualizing it and trying to feel the joy of finding what you want.

If such an activity is unusual for you, at first you may feel uncomfortable pronouncing and imagining something that is not there. Don't think that you are the only one. Many and many people are engaged in similar exercises to achieve results. The method of visualization of the desired is used by psychologists of different directions. Doctors are increasingly teaching the patient to imagine that he is recovering. Nutritionists will most likely ask you to visualize your body as lean, flexible, and beautiful.

By the way, doing physical exercises for the first time, you too can feel strange and uncomfortable. But over time, such discomfort will disappear, and the desired image of yourself will become a reality.

My image

Before you start creating yourself, it would be good to think about what I really want?! The word "me" is key here. Perhaps my dad passionately wants me to become an engineer, and I can visualize myself day after day at the factory, in the shop, behind the drawings, etc. In such a situation, most likely, some offers to help me achieve what I want, and if I persist, I will get an engineering degree and get a job at a factory. Only after sitting at the drawings for several weeks or months, I will start to get bored at best, realizing that this is “not mine”, and at worst, to get sick in order to appear at a hated job as rarely as possible.

Or it may happen that, succumbing to another external influence, I decide that my chest is small and begin to visualize myself with a magnificent bust. I'm sure I'll get it eventually one way or another, along with the headache that I don't like it, it's uncomfortable, it's ugly and "how good it used to be." And what's the point? In the keyword "me" that we started with.

When creating your image, carefully consider the motivation of your desires so that, having received what you want, rejoice at the acquisition, and not grieve about how to live with it now. Fortunately, many of your “mistakes” can be corrected. But, firstly, not all, and secondly, why waste time on something that you do not need?!

So, I want to be healthy, because getting sick is disgusting, inefficient, costly, and you can become dependent on other people. Further, it is absolutely necessary for me to be slim and attractive in order to more easily achieve my other goals. Excess weight brings me health problems, I feel heaviness, wearing it on myself, so I want to get rid of it (it is important to explain to yourself why you want to be slim).

If “attractiveness” can be represented visually, then it would be good to indicate “slenderness” with specific numbers (desired weight). I plan to lose weight by 10-13 kg, but you should not immediately subtract these kilograms from the figure that the scales show today, it is better to reduce this “bar” gradually, by 2-3 kg. Then the planned desired indicators are easier and faster to achieve, which allows you to enjoy each stage separately, and not just the overall final weight loss.

For me, the “start” was the first number of the desired weight, carefully printed on a bright sticker and attached to the wall of my apartment. I chose a place where I almost always made eye contact with this leaf, which constantly reminded me of what I would soon be.

Waking up in the morning and falling asleep at night, I always spoke the cherished phrases and numbers, drawing vivid pictures in my imagination. I not only imagined who I was, but also played out various situations with a new me in order to feel the benefits of a new body as best as possible. I also made it a rule to do this every morning when I get out of bed. After a little lingering and stretching, I met the day with a "new image of myself." And every time, going out into the street, she tried to pronounce and present herself as desirable.

Over time, I got used to performing such exercises and could do them unscheduled according to my mood or situation, or I could not do them. But I almost never missed the “mandatory” time!

I very quickly changed my first sticker, which had become irrelevant, to the second, indicating the number already 5 kg less than the initial weight. Here I stayed longer, but I can’t say that it was difficult for me. I suffered with the third stacker, on which the figure was 8-10 kg less than the original one, with which I started. He hung with me for a long time (about 4 months), but the goal was achieved. True, after evaluating the result that I achieved by losing 10 kg, and also remembering the hated figure that loomed before my nose for so long, I decided to stop. I was quite satisfied with my appearance, now it only remained to keep my weight at this level.

I can also say that it helped me a lot that I stopped “whining” to my acquaintances about how “fat” I am, etc. Such conversations are endless and useless. They drag on like a swamp, and do not give a chance to optimism and life.

If you woke up to the groaning or crying of the baby - meet the new day together. Take him in your arms, say hello, pet him, shake him, go to the window, tell him about the sun and a new day with a smile and joy.

Such exercises will take you only a few minutes, and the benefits will bring for hours, days and years.