You already gave birth to your baby and still you not close the zipper and they carve you your blouses? Don’t worry, it is completely normal, and although it may seem impossible, there are simple ways to lose weight after pregnancy.
Why even not I lose the pounds that I gained weight in pregnancy?
Although the baby was already born, the 25 to 35 pounds that you gain during pregnancy are accommodated in different parts of your body. In fact, your baby, placenta, and amniotic fluid, which is what you lose in childbirth, weigh only between nine and fifteen pounds. And unfortunately, the reserves of fat accumulated during pregnancy does not disappear without a little effort on your part (to know how much pounds increase and where are accommodated, visit our article is distributed the weight that you gain during pregnancy).
The remaining weight loss you will take a few months, but you can start by following these tips:
Keep your five meals a day
Before you were doing it to relieve nausea in pregnancy and prevent heartburn, but have five food and small portions, rather than the big three times (breakfast, lunch and dinner) also keeps your metabolism active, ensures a continuous level of energy, and avoid that you feel hungry and commas in excess in a single meal.
In addition, if you suck, you need that caloric supply and hydration are continuing to help the production of breast milk.
Rest everything you can
Sleep helps balance the levels of hormones that cause the appetite, according to a Stanford Universitystudy. Basically, the research concludes that child sleep, increased appetite. With a baby that wakes up every three hours it is difficult to sleep enough, but try to rest whenever the baby makes it.
Take plenty of water
Water not only hydrates you, also speeds up your metabolism by 30%, i.e., your body burns calories faster just to drink water, according to a study published in the Journal of clinical endocrinology and metabolism.
To breastfeed you use between 300 and 500 calories more than a woman who does not. You imagine how many miles or kilometers you’d have to walk to burn so many calories? This addition to the benefits of the breastfeeding for your baby and other other forms in which the breastfeeding helps you postpartum.
Insofar as there are no complications, you are healthy and approved by your doctor, the centers for disease prevention and Control recommends that pregnant women and postpartum performed 150 minutes per week of moderate-intensity aerobic activity. It sounds like much, but remember that you must distribute it throughout the week, and until you can do 10 minutes at a time. That Yes, before you start any exercise consult your doctor.
For more information on exercise during pregnancy and postpartum, visit:
Focus on your nutrition
The key to losing weight is to burn more calories than you consume. Postpartum, just as you did in the pregnancy, you should focus on the quality rather than the quantity.
During breastfeeding, you have additional some vitamin and mineral needs. You can customize your menu and make sure you cover all your nutritional requirements with the journal for mothers diet Plan of the Department of agriculture (USDA).
Give yourself time
Return to your normal weight (or at least the prior to pregnancy) is a gradual process: don’t expect to leave with small size and your tight jeans maternity.
Have realistic expectations. A balanced diet and exercise can help you lose up to a pound a week, but every body, pregnancy and situation is different. It avoids guided only by the scale, because even if not change the numbers, the weight tends to redistribute, for example in the lactating breast.
Remember that during the first postpartum weeks your body is trying to recover from a long process and that it changed him in many ways. Give him time to return to normal in the interior before expect external changes.