How to lose weight after childbirth and no longer recover
During pregnancy, all women, without exception, gain weight: this is conceived by nature itself, with the main fat deposits forming in the waist and hips. They are necessary in order to protect your baby from external dangers - if you hit or fall, the weight you have gained will work as an airbag and the child will not be hurt. But, if the expectant mother gets better too much, a new danger appears: excess weight can negatively affect both the woman herself and her baby. Therefore, to lose weight after childbirth, tidy up the body and remove the stomach - an important task for every woman.
Olga says: “Almost six years ago, at the beginning of my first pregnancy, I was sure that I would lead the healthiest lifestyle and become one of those energetic women who went to the hospital directly from the pool or from yoga classes. I thought that pregnancy was not a disease, and therefore was not going to lie on the couch and complain about life. And indeed, for a couple of weeks I clearly followed the diet and walked for 40 minutes a day in the fresh air. But then toxicosis began ... And it turned out that the only products that did not cause me a gag reflex were cookies, drying, gingerbread, bagels and rolls with jam. By the end of the first trimester, I gained 7.5 kg. ”
In recent years, doctors have increasingly noticed this trend: a woman gains excess weight during pregnancy, then can’t get back into shape, and bearing the next child becomes even more fat. The number of women who gain more than 20 kg during pregnancy has almost doubled over the past 30 years, and in some countries, doctors are already talking about the beginning of a new epidemic.
Excessive weight gain during pregnancy is not at all a matter of appearance. Extra pounds at times increase the expectant mother's likelihood of developing hypertension, type 2 diabetes and even cardiovascular diseases. Moreover, even those women whose weight before pregnancy was at the lower limit of the norm are at risk.
How we gain weight during pregnancy and after childbirth
“When the period of toxicosis ended, I was so hungry for normal food that I completely ceased to control myself. Three hundred grams of cheese with walnuts and another package of salted salmon? Well, this is calcium and phosphorus for the baby. A packet of cookies? Well, a child needs carbohydrates, because this is a source of energy. I convinced myself that the body of a pregnant woman herself knows what he needs. And she naively believed that walking (every other day) and swimming in the pool (1 time per week) compensate for everything. This did not happen: during pregnancy I gained 26 kg.
Probably, my metabolism was still quite active, and thanks to this I managed to lose 18 kg in a year and a half. But 8 extra pounds were still with me when I found out that I was pregnant again. This time all my physical activity was in games with a year and a half Nastya: there was no strength left for more. I ate the same as my daughter, and her favorite dish was pasta with cheese. I gained 27 kg and immediately after giving birth I solemnly swore to myself that I would return to form within a year. There it was! I had two small children, homework and household chores. And since I could no longer relieve stress while walking or jogging and could not even drink a glass of wine (I fed my youngest daughter), I came off with food. After the New Year, I got on the scales and saw the number 102. It was no longer not just overweight, but real obesity.
Two years have passed since then. With great difficulty, I managed to lose 23 kg, but to the weight that I had before my first pregnancy and which the doctors consider optimal for my height, there is still 14 kg. When I look back, I understand that I took the first step on the path to obesity in the first trimester of my first pregnancy, when in a few weeks I gained such weight that some people gain in all nine months. They say that in Soviet times, doctors scolded pregnant women for every extra pound. It’s a pity that I didn’t come across such an “evil” doctor - this could save me from obesity. "
Why is it important to lose weight after childbirth
How to lose weight nursing mom? Most women easily lose weight after childbirth, especially if at this moment the young mother is not more than 30 years old. But after the second or third childbirth, it is more difficult to solve the problem: the woman gets older, the metabolism slows down and among worries about young children it is difficult to find time and energy for regular physical activity and a balanced diet. When a small child (or even two!) Is on hand, it’s almost impossible to cook separate dietary dishes for yourself. Tips on how to activate metabolism.
Meanwhile, excessive weight gain during pregnancy can be a real test for the health of the woman and the baby. The risk of developing preeclampsia (a severe form of late toxicosis) and gestational diabetes (impaired carbohydrate metabolism in pregnant women) is increasing. Both conditions are very dangerous for mother and child, and in the past 20 years, doctors have been making such diagnoses more and more often. In addition, overweight makes it difficult to conduct ultrasound studies, which means that it will be more difficult for doctors to monitor how the pregnancy proceeds. Many doctors associate excess weight in a future mother with an increased risk of allergic reactions, asthma and developmental disorders in the baby, including even autism. According to an American study conducted in 2012, it turned out that overweight women (suffering from obesity-related problems such as diabetes and hypertension) have a 67% increased risk of having an autistic child. When your weight is above normal, the body produces more insulin, which can cause inflammation and affect the development of the child. And another important fact: the more your weight at the time of birth, the higher the chance of a cesarean section.
Ekaterina Yudina, obstetrician-gynecologist, gynecologist-endocrinologist of the network of clinics NIARMEDIK, Ph.D.
The body weight of the expectant mother increases most intensively in the second half of pregnancy, when the weekly increase is on average 250-300 g. If the process goes faster, this may mean the appearance of latent, and then obvious edema. For a patient who is rapidly gaining weight, I usually recommend visiting an endocrinologist and a nutritionist, be sure to follow a diet - eat more vegetables, fruits and protein-containing foods. It is best to draw up an individual nutrition plan under the guidance of a nutritionist and, if necessary, make fasting days.
How to calculate your diet
Good doctor is not always the best
The question of how to quickly lose weight after childbirth, existed before. But if you look at the photographs of your grandmother or mother, you will most likely notice that even in the last months of pregnancy they look surprisingly miniature. There are two explanations here: firstly, Soviet doctors closely monitored the “normative” weight gain, did not skimp on colorful stories about gestosis and were not shy in expressions. Secondly, in order to buy a chocolate bar or a box of chocolates, our mothers and grandmothers had to run a lot of shopping and stand in lines. Nowadays, there is nothing easier than going to a fast food restaurant and eating a half to two thousand “empty” calories in a matter of minutes. And the laziest ones can order pizza over the phone and get the same amount of calories without even getting up from the couch.
One of the main causes of excess weight in expectant mothers is that during pregnancy it is much more difficult for a woman to resist her desires. And the harmful, high-calorie and fatty foods that we usually refuse ourselves are now available at every turn.
There is another side: in recent years, the attitude of doctors to pregnant women is changing. Increasingly, they talk about how important a calm and positive attitude, the ability to listen to your needs, and contact with a child. This also applies to district consultations, and maternity hospitals, and even more so to private clinics. Obstetrician-gynecologists have become more friendly and humane towards the patients. Now few people want to see in their office a sobbing pregnant woman who has been reprimanded for excessive weight gain. Trying not to injure the patients psyche once again, some doctors do not say a word about weight.
And besides, active young women, who have been following a figure all their life and counting calories, finally relax during pregnancy. “Two strips on the test for me have become a symbol of liberation from endless diets,” says 28-year-old Larisa. - For the first time in 10 years, I ate pizza, burgers and eclairs. It happened that I went to the supermarket for groceries, bought a package of cakes and ate it all right in the car! It’s not surprising that I gained 30 kg. ”
How to lose weight after childbirth: proper nutrition at home
First of all, do not believe those who say that you need to eat for two. All you need is 300 extra kilocalories during pregnancy (strictly speaking, two fruits and a serving of yogurt) and about 500 kcal during breastfeeding. Be sure to monitor the weight and, if you began to add more than 1 kg per week, be sure to discuss this with your doctor. If it is difficult for you to navigate in the calorie content and quantity of products, ask to send you to consult a nutritionist.
Tatyana Zaletova, Nutritionist, Research Institute of Nutrition RAMS
During pregnancy, hunger can intensify due to a lack of vitamins and minerals, so you should take vitamins. And you need to increase the diet by 300 kcal - this is enough for the metabolic growth processes of the baby. The nutrition of a nursing mother depends on the amount of milk that the body produces. For the secretion of 100 ml of milk, 85 kcal is needed. If a baby drinks 1 liter of breast milk per day, the mother’s body spends about 850 kcal - this is exactly what the accumulated fat reserves during pregnancy are spent on, and the additional energy requirement is about 500 kcal. This information will help you lose weight by reasonably limiting your diet even when breastfeeding.