All young mom think about how to lose weight quickly after giving birth, and to come to the desired shape. However, do not rush. To reset the excess weight should be treated according to the rules.
About a month after childbirthyou can begin more serious training, such as general, not strength training equipment such as exercise bike, elliptical trainer or treadmill. If you have the opportunity to briefly leave the baby, go to the sports club to yoga, dances.
As training very fit swimming, which will relieve your back. Enter into a training mode gradually - it is not necessary at the outset shoulder the excessive load. The results to be visible and cause a desire to continue the lessons, you can withdraw your principal dimensions and maintain their control, once a month. Good idea to go in the pool with the baby.
We now turn to the subject of food. First, where to start - is to follow the diet. Food quality actually has no effect on the amount of milk. Widespread belief that a breastfeeding mother should eat a lot of fatty foods to increase the fat content of milk and constantly drink tea with milk or cream, - no more than unfounded prejudices. Better to just before each feeding to drink in sufficient quantity. The amount of fluid consumed must be at least 2 liters per day.
Nursing mother is recommended to split meals small meals 5-6 times a day. The last meal should be within 4 hours before bedtime. Instead of dinner you can drink kefir, fermented baked milk, curdled milk fat content of 2.5 or 1%. But breakfast can not be excluded.
Try not to try dishes during their preparation. Exclude from the diet of fried and fatty. Cook dishes mainly boiled, bake them in the oven or, better yet, cook for a couple. Now a lot of Steamer models for cooking does not have to follow, and the food does not stick to them. Include in the menu light soups in the vegetable broth.
It is advisable to ½ of the daily diet consisted vegetables and fruits. Boiled and steamed vegetables without fat, try to include in each meal. Now on sale a lot of frozen mixtures - it is quick, tasty and healthy. All the vitamins in the mixture subjected to quick-frozen, stored in large quantities. Than vegetables, frozen at home. Only when breast feeding need to monitor the content of the mixture and to eliminate beans that cause flatulence. Fruit should be excluded bananas and grapes because of their calorie content.
Use of fermented milk products is invaluable as a slimming and for proper lactation. From dairy products eliminate the sour cream, as the most high-calorie product, but from the cheese, which also includes many calories should not be abandoned, because it is an important source of calcium, necessary nursing mother. To reduce weight, eat only low-fat products: kefir, yogurt and milk is not more than 1% fat cottage cheese - no more than 5%, cheese - a maximum of 30%. It will approach such varieties as Adygei, Cecilia, camembert. Now on sale there were cheeses with reduced fat content, for example, about 17%.
Meat and meat products and nursing mother can eat only once a day - for breakfast or lunch. Meat also provides the necessary proteins. Should be excluded sausages, wieners and other sausage products because of the high fat content.
Be sure to ask 4 simple exercises to relax the spine.
