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How to restore shape after giving birth without harm to yourself and the baby

Anna Garnets

Fitness trainer, author of HitFit weight loss method

'07.08.2017'

In the continuation of the topic of the last article about preparation for conception and active nine months today we will talk about how to return the form after giving birth and combine this process with breastfeeding without detriment to the health of the baby and without trauma to the mother's psyche.

Фото: Depositphotos

How to combine lactation and weight loss

We touched upon a very delicate and serious topic, around which many opinions, prejudices, myths and real facts revolve.

If a woman becomes more vulnerable emotionally and physically during pregnancy, then immediately after birth the hormones do their work, and even the most persistent can turn into tearful, forgetful and very susceptible.

Therefore, I emphasize at the very beginning of the text that the advice will be of a general nature for women who want to maintain common sense and good shape in any situation.

I have experienced this process twice and can share my personal experience, as well as the successful experience of my clients.

So, the long-awaited event happened.

All thoughts and concerns about the new mode, there is practically no time to look at yourself in the mirror.

This state of adaptation is different for everyone and depends on many factors.

Characteristic features of the child, temperament of the mother, complications of postpartum depression, support from the side. But in the end, the moment comes all the same when you remember yourself and understand that you are not happy with the reflection in the mirror and it's time to do something.

Go on a diet, sign up for a course of anti-cellulite massage, go for a killer workout - in a situation with the postpartum period, these methods will not be relevant.

The number one task is to restore the body, adjust its work in a new regime and at the same time maintain health.

Seek help and delegate responsibilities

I will insist that every woman has the right to be a little selfish, and first of all it should be in her mind.

In order not to sit down on the decree, not to complain that no one helps, that there is not a drop of time for yourself, you must immediately involve all those who can do this to help.

Husband, mom, mother-in-law, girlfriend, neighbor, nanny - everyone who is around and whom you trust can make your motherhood much easier.

Delegate responsibilities from the first days of the appearance of the baby, do not take everything on yourself, and also do not be afraid that someone will cope with your child worse than you. Yes, it may be worse, but it will cope, at the moment when you finish sleeping a few hours lost at night, or run off for a pedicure (even if winter and shoes are closed, it should be).

They did not teach the husband that the child is a mutual concern and the mother is also a person, then do not complain.

Yes, I know that I’m breaking all the ecological and organic trends of upbringing, but I also know that those mothers who try to equal the fashionable rules and suffer from the fact that it causes them great discomfort will read me.

You are normal, if you do not want to lose yourself completely in motherhood! Just as normal those who completely dissolve in this process.

Mode

When a person has a mode, all functions outside and inside him are adjusted and work like a clock, and productivity increases significantly. I lead to the fact that from the first months of the child's life it is possible to adjust his mode so that the mother does not sit for days with him instead of the nipple and does not run to the first cry with saving sisy.

Having had the experience of feeding twice (on demand and feeding on a regimen), I can definitely state that regimen is the golden key to the peace of mind of mom and baby. Yes, it is quite difficult to accustom yourself to it, withstand crying and tears, but if you gain strength, do not pay attention to anyone and achieve a clear schedule of feeding and sleeping, then you are guaranteed a healthy psyche, a specific amount of free time and a calm child who knows exactly what and when to expect, even at such an early age.

Time for yourself

Enter this as a rule. Mom has an hour a week, an hour a day, or one day a month when she just does only herself - without explanation. Ideally, you can combine this rule with regular training trips. Remember one thing, how you decide for yourself, it will be so, only our fear and our strange female logic that no one will do better than me drives us into a dead end.

Training time

Depending on what kind of childbirth (physiological or cesarean section, with or without complications), it will be approximately clear when you can start training.

You can start classes only after visiting your gynecologist, who will clearly determine the condition of the body.

Do not forget to ask the doctor about diastasis (divergence of the rectus abdominis muscle).

This is an important point in building a further training program.

Action plan

When there is a clear picture of the state of the body, you can start planning workouts.

It is important to understand that training is not only a trip to the gym or a set of exercises performed.

Your total activity for the day will affect the speed of losing weight.

If you can not break out into the hall, then you have the opportunity the first months while the child is sleeping, there is a lot of walking.

If the weather does not allow, you can allocate 20-30 minutes a day for a short workout, but do it daily.

There is also a service such as rental of simulators.

This is quite affordable and convenient, because you can use the equipment for the necessary time to achieve results, and then return it back.

The safest and most effective in this case will be the orbitrek. But if the area of ​​your housing does not allow you to put a bulky simulator, there is always a place for a small stepper who imitates walking and takes a place like two boxes of shoes.

From experience I will say that if you are lazy by nature, then any fashionable trainer will turn into nothing more than a clothes hanger.

Secrets of weight loss on breastfeeding

Фото: Depositphotos

My favorite topic!

Catch familiar motives from grandmothers and moms:

  • Eat condensed milk to improve lactation
  • Drink milk tea
  • Eat more, it increases the amount of milk arriving.
  • Do not try to eat less, milk will disappear
  • Do not try to train, the milk will be bitter (here I will argue, because after a good cardio training I had such a surge of milk that well-fed Masha slept until the morning)
  • Only boiled vegetables, white tasteless poultry meat and galette cookies for at least 2 months

The list is endless.

I firmly believe in the age of high technology and that future mothers read more than listen to advice.

Milk does not come from food!

Only warm and abundant drinking, absence of stress and proper attachment of the baby to the breast will help to build a feeding schedule.

Condensed milk ... yes, there are still Old Believers who eat it for lactation and do not understand the cause of allergies in a child.

Difficult and painful subject, especially for our parents.

The secret to losing weight after giving birth

After you returned from the hospital, you need to normalize your diet.

The baby eats - the mother eats.

Take the capacity of 200-250 ml and lay out there food for the day. As long as your baby eats what he is supposed to do, you eat your own food.

Prepare for 2-3 of the day, once a week enter 1-2 new products and watch the reaction of the baby.

If you want to get back in shape, exercise a lot, eat regularly and use every free minute for sleep and rest.

I remember the day when I looked in the mirror and saw there was not a girl, but a woman. Masha was 3 of the month.

The next day, a club subscription and a new form appeared. I went on weekdays, on weekends, and early in the morning, and late in the evening. The food was arranged in sudochku and waited for his time, which was the same day by day. Five times a day, minute per minute.

I devoted every free minute to myself and recovery - and this gave results in three months.

It was difficult to turn around and go to the gym, but I had a goal, and my family ended up with a slender, contented and happy mother. Read more about my transformation can be read. here.

Justification for your laziness can be found in anything: there is no time, small children, an expensive subscription to a sports club, etc. For me these are not reasons, this is a manifestation of laziness.

Set yourself cool goals, demand maximum from yourself and stop feeling sorry for yourself! Go and take care of yourself right now!

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