During the nine months of pregnancy, a woman’s body goes through incredible changes. Pregnancy is a time of great hormonal activity. Production of existing hormones dramatically increases, and new hormones start to produce. Shortly after conception, major changes in the circulation of blood begin to happen, as well. One of the most important changes is that the amount of blood during pregnancy increases so much that by the 30th week of pregnancy 50% more blood circulate through the body. Moreover, changes in metabolism are inevitable. If you feel hungry all the time, especially late at night, you will be delighted to know that there is a physiological reason. In pregnancy, the baby takes glucose and other nutrients from the bloodstream throughout the day and night. If you constantly feel the need to eat, try to eat smaller, healthy meals.
The moment a childbirth passes, begins a new, wonderful period in your life – a life with the child. This period will sometimes have its flaws (fatigue, exhaustion, sleepless night), but above all unique and unforgettable moments of togetherness, warmth and love with your newborn child. Most women will concentrate on getting their body back in shape, too, but this process should go slowly and carefully.
- Never diet when you breast-feed
During pregnancy and after childbirth, the body stores fat naturally as a reserve for lactation. Strict diets and strenuous exercise must be avoided for at least 3 months after childbirth. If you are breastfeeding it is best to start with the diet once the child starts eating, that is, after 6 months. Basically, dieting while breastfeeding is not advisable. You can go down in weight simply by adopting a new healthy lifestyle and while eating heathy and breastfeeding, your baby will be healthy as well and you will also lose 300-500 calories after each breast-feed.
- Pay attention to what you eat
There is no magic solution, and no food supplements may be enough if the diet is not set properly. It’s not only important to count the calorie intake, but also to consider the nutritional value of meals. It is not enough just to be careful not to eat fatty foods. If you cannot lose weight after childbirth your diet is perhaps too rich in carbohydrates, and if you breast-feed you should reduce them to a minimum. Make sure that you eat less potatoes, rice, white bread, pastry and pasta.
- Fruits are your friends
When it comes to fruits, do not go overboard with grapes and bananas, and eat apples every day because they are the best fruit for weight loss. Tangerines, oranges, and grapefruit are also good. Do not forget antioxidants and dietary fiber that can be found in berries such as raspberries, currants and blueberries. All of these fruits can be a great snack and a replacement for sweet and salty snacks and candy. If it is the season of lettuce and other salads, try to consume it in large quantities because of its impact on the reduction of cellulite.
- Eat regularly
Fish and seafood should be prepared at least 2-3 times a week, while avoiding frying pan. For breakfast consume whole cereal, and make sure that it is not a classic cornflakes or other cereals that have hidden sugars. Drink at least two liters of water, and completely cut out soda and sugary fruit juices. Eat five servings daily – three main meals and two snacks. Try not to skip even one meal because skipping meals slows metabolism and blocks fat burning.
- Exercising is important
Regular and adequate physical activity is the number one advice for weight loss after pregnancy. Simply dedicating yourself to diet and nutrition is usually not enough. If the childbirth went all right and if your doctor advised, feel free to return to exercising as soon as the birth pains stop. But keep in mind that you shouldn’t rush to get fit. Listen to your body, in this period ‘less is more’ and listen to the advice of your doctor regarding the physical recovery of your body after childbirth, depending on whether you gave birth naturally or by caesarean section.
Many types of exercises
You can start by taking walks. Before you get out of bed it would not be bad to flex your feet. While lying in bed you can practice turning on your sides, and from the sides to the abdomen slowly and without haste for approximately 15 minutes. Kegel exercises are very good for strengthening the pelvic muscles. In the beginning exercises for strengthening the abdominal muscles should be coordinated with breathing. When you inhale expand the rib cage to the side, and when you exhale, which should last longer than the inhale, lower your chest with the further ‘descent’ of abdomen. After some time, if you feel up to it, you can try rollerblading, riding a bike, rope jumping and even signing up to yoga classes. Moreover, trampoline fitness centers are becoming more popular and are an excellent way to get in shape in a fun way. Moreover, you can go together with your child when he/she gets older. In addition, these centers serve as great party places for kids.
Be patient and persistent, and the results will certainly not fail to show, with the multiple benefits and pleasure for yourself as well as your entire family, especially your cute little one that will surely feel the results of a satisfied mom.