Only a minimal number of mothers can leave from the maternity ward not only the original weight but also the level of the abdomen. If the consequences of pregnancy are visible to you and you do not want to look in the mirror, do not be afraid of losing weight, but be careful with it.
1. Give your body time
You can’t expect that consequences of nine months of weight gain disappear within a week. “If you want to lose weight after giving birth, you need to be aware that your body is behaving differently. It is caused by hormones and breastfeeding,” explains Martina Dvořáková, KetoDiet trainer. what she did before pregnancy.As for the abdomen, wait at least six weeks for exercise and add another two weeks after the caesarean section.And always start pelvic floor exercises, and only when this game is a bit tidy can you start strengthening the rest of your belly!
2. Forget about drastic diets and exercise
If you are breastfeeding, be sure to forget strict diet. Milk production increases energy consumption by up to 2500 kJ a poor nutrition would harm you and your baby. And don’t overdo it with physical activity: a lot of strenuous or excessive movements affect the taste and composition of milk. “When the body burns fat, the toxins stored in it begin to be released and can pass into milk. Therefore, weight loss during breastfeeding should be slow and at an acceptable rate,” advises Martina Dvořáková. “Slower weight loss is much healthier than limiting food intake. and the inclusion of natural movements, such as wheelchair walks, ”advises Zdeňka Hronová, a lactation consultant at Neratovice Hospital.
Also watch out for sports where there is a risk of hitting your chest. You may also find it uncomfortable to exercise with hypersensitive and increased chest tremors, so think about selection of quality sports bras.
3. Skip dietary supplements
Just as you avoid alcohol and most medications while breastfeeding, many supplements are not suitable for you – many weight loss preparations contain herbal extracts, caffeine and other stimulants. Always read the package leaflet and do not risk unnecessary measures if the preparations are not suitable for breastfeeding mothers.
4. Be aware of the increased risk of injury
It begins to relax during pregnancy hormone relaxin, which has the task of loosening muscles and ligaments to facilitate childbirth. For example, many pregnant women experience more shaky walking due to the relaxation of the hips, knees and ankles. With childbirth, everything starts to return to its original state, but it can take some time. Due to the washed relaxin, the body is more prone to injuries of the lower extremities. Prolonged breastfeeding, however, causes temporary bone decalcification, so watch out for fractures.
5. Provide diastase
Practicing at home is easy, but you can make unnecessary mistakes. Without professional supervision, you risk not only injury or muscle overload, but even aggravation of problems. If you have a loose abdomen and after childbirth diastase, be sure to forget about a range of tippers, long boards and other exercises for the flat abdominal muscle. Meanwhile oblique abdominal muscles you can start exercising after the sixth week, with the strengthening of the straight abdominal muscles it pays to wait a few months. Due to the growth of the uterus, they separate and there is a danger that you will eliminate this condition with inappropriate exercise.