How to bring your weight back to normal after childbirth

How to bring your weight back to normal after childbirth

After the birth of the baby, so many moms are concerned about the issue of excess weight. According to physiological norms, during pregnancy a woman can add about 8-10 kilograms. But to get rid of them, not an easy task! Someone is absolutely naturally losing those extra pounds during childbirth and the postpartum period, and someone, unfortunately, not only does not lose weight after giving birth, but, on the contrary, during the first year of a baby’s life, while breastfeeding, continues to gain excess weight. weight. The joy of the birth of the long-awaited baby is often accompanied by grief and depression about the gained kilograms. What to do?
The questions of the chief editor of the UAUA.info site, Elina Sklyarenko, are answered by a nutritionist-endocrinologist at the Kiev City Health Center, a consultant to the publication “Easily Lose Weight”,Samoilenko Natalia Alexandrovna.
1. Natalia Alexandrovna, please tell me why many mothers during pregnancy exceed the number of physiological weight gainduring pregnancy (8 - 10 kg) and gaining 20 or more extra pounds? Are there any hormonal features?
Of course, the hormonal background is of great importance, for good reason, when registering, all pregnant women are recommended to undergo a hormonal examination, including TSH (analysis to judge the work of the thyroid gland, etc.). And not so long ago, the postpartum T-factor was discovered, with the help of which it was possible to explain why some women quickly restore the figure after childbirth, while others do not. This is a special gene (825T) that prevents a woman from quickly recovering weight after giving birth. According to the medical journal The Lancet, about a third of women carry the 825T gene. The consolation is the fact that regular exercise can neutralize the undesirable effects of postpartum T-factor.
Often the cause of too much weight gain is fluid retention. In any case, a significant increase in weight is a cause for concern, and this issue must be discussed with your doctor.
But often the cause of a significant increase in weight is banal overeating and inactivity.Indeed, during pregnancy there is no time for sports records, most often future moms are not very active: they sit quietly in comfortable armchairs, chew buns with butter and wait for X hours.
In addition, the deposition of adipose tissue is accelerated due to high levels of progesterone during pregnancy. It is believed that in this way the mother's body provides adequate nutrition to the child after the birth, for example, if the mother after the birth goes hungry, her baby will still receive milk, which is formed from fat reserves. Our body behaves in this way, according to the laws of nature developed over thousands of years, and there is nothing bad here.
2. Is it possible to stick to a diet during pregnancy, so as not to gain extra pounds?
It is more correct to speak not about a diet, but about a healthy and balanced diet, which a pregnant woman should adhere to. With this approach, a woman will not only get everything necessary for the normal development of the child, but also keep the figure. In the form of a diet that is found on the pages of magazines and on the Internet, future mothers are contraindicated: you can seriously harm not only yourself, but also the health of your future baby.
3If the expectant mother is forced to lie during the entire pregnancy (the threat of premature birth), and she is gaining a lot of excess weight, what advice do you have? What products to give preference.
First of all, avoid products from white flour and sugar. All buns, cookies, sweet drinks, ice cream and other gastronomic joys that pregnant women so often abuse fall into this category. Moms who are forced to lie are recommended to consume a sufficient amount of protein foods, complex carbohydrates and polyunsaturated fatty acids. Those. The basis of the diet is fresh vegetables-fruits for the season, berries, fish, eggs, lean meat, cereals, legumes, nuts, herbs, high-quality natural oils (olive, linseed, sesame).
4. And if a pregnant woman always wants to eat? Or it draws on, so to say, “harmful products”, for example, Fast food, cakes, sweets ...
And no one says that a pregnant woman needs to starve! She should eat - often (5-6 times a day in small portions), food should be only fresh and of the highest quality. The diet of a pregnant woman, in addition to proteins, fats and carbohydrates should contain a large amount of vitamins, mineral salts and fiber.It is clear that fast food, cakes, sweets do not fall under this definition ... Besides, pregnancy is a wonderful time to reconsider your diet, to introduce healthy eating habits. After all, mother is an example, a role model, and all children want to eat what their mothers eat. Therefore, nutrition during pregnancy should be more informed than ever before. Understanding that harmful products adversely affect the health of not only the future mother, but also her baby will help avoid temptations.
5. Taking care of a newborn baby often leaves no time for charging, or for the pool, or for going to the gym. Moreover, constant fatigue, sleepless nights, increased appetite, etc., do not at all contribute to weight loss. What to do if mother continues to gain excess weight?
I have a favorite saying: the one who wants is looking for opportunities, and who does not want is the reason. You can do not only in the gym, but also at home. And you do not need to drive yourself endless chores and concerns. The mode of work and rest has not been canceled. Paradox: when a mother begins to entrust a part of household chores to her father (grandmothers, grandfathers, sisters, girlfriends), and at this time she rests, her appetite decreases, and there is time to charge and her attitude to herself changes.
6Natalia Alexandrovna, you may have encountered in consultation with various young mothers, and have your own experience. What are the most common mistakes of young mothers?
The most common story is: “I do not eat anything all day, I don’t have time, and the weight only grows - doctor, help!” And all that you need to start eating during the day, finding time to fill the needs of the body, then you do not have to overeat at night and thus slow down the metabolic processes. The second reason is a bust in all sorts of pastries, sweets and bakery products, to which future moms so often weaken. They need to remember about the fat-generating effects of progesterone and replace all of the above with nuts, dried apricots, prunes, fresh fruits and berries in the season.
7. And how to organize your diet in order to lose weight, but receive the energy necessary for household chores and cares?
You need to eat 5-6 times a day in very small portions - three main meals + 2-3 snacks. Regular intake of high-quality food will provide young mommy with energy for the whole day. And it is very important that such a diet helps to maintain normal glucose and insulin levels, without causing sudden jumps, which will protect a woman from overeating and unnecessary kilograms.
eight.During breastfeeding, it is necessary to nutrition it is known to all. In HBs, mothers often limit the use of certain foods, because the child has an allergy, or dysbiosis, or they have a tummy .... How can you follow a diet if there are such restrictions?
If the baby has manifestations of allergy, then the mother must follow a reduced diet prescribed by a doctor. This is necessary for the health of her baby, because the allergy diet is the main treatment method. When abdominal distention and dysbacteriosis also need to adhere to all dietary recommendations prescribed by the attending physician. As a rule, it is advised to refrain from eating grapes, white cabbage, honey, red berries and fruits, canned food, sausages, off-season vegetables and fruits.
9. In the postpartum period, a woman may experience depression, a sharp change of mood, tearfulness and self-pity. At such moments, it seems that just something sweet can lift your spirits. Many women resort to food when faced with intractable psychological problems. What to do in such situations?
Yes, indeed, for many women, food is a form of protection against negative emotions (and not only in the postpartum period). And then packs of cookies, chocolate bars, whole packets of candies and other heavy artillery are consumed by us, in order to calm down. A woman overeats, unconsciously believing that her psychological problems and sufferings give her the right to afford herself too much. You need to learn to recognize your emotions and stop drowning out negatives and experiences in this way.
10. Is it possible to reduce cravings for sweets, both during pregnancy and after childbirth?
It is known that a lack of calcium and magnesium provokes unhealthy cravings for sweets. And half of women during pregnancy and after childbirth, there is a shortage of these minerals. To curb the sweet addiction, nutritionists advise to saturate the body with the necessary micro-and macro-elements. I advise you to pay attention to the following products: salmon, broccoli, cheese, cottage cheese, ryazhenka, kefir, beans, lentils, Bulgarian pepper, nuts, buckwheat, oatmeal. With regular use, these wonderful products will do their good deed, and the unhealthy need for sweets will weaken.
eleven.Please tell me when you can begin to exercise after childbirth?
If the birth was normal, without complications, then you can start physical exercises after 6 weeks, after visiting the gynecologist. If a woman made a caesarean section, then fitness is postponed for another one and a half to two months.
12. Is there any “special” set of exercises for young mothers or a ready-made developed diet that you can share with us?
"Special" set of exercises necessarily includes warm-up, exercises to restore the abdomen, exercises for the back muscles and stretching. It works very well for the benefit of the slim figure Pilates and. I advise you to pay attention to these types of physical activity. I select my patients individually and exercise, and diet, in fact it is an individual plan to reduce weight and restore the desired physical fitness. All the rest you can safely try out the basic power scheme, which gives noticeable results in a week.
Breakfast
- natural yoghurt
+1 st. spoonful of pumpkin seeds
+ 3 tbsp. spoons of oatmeal
+ 5 pcs. dried apricots
Snack
- Baked apple
- vegetable soup
- a piece of unleavened bread, or bread made from germinated wheat grains
- fresh vegetable salad with olive oil - 100 g
Snack
- 50 g almond
- 200 g of baked fish
- steamed vegetables (zucchini, pepper, onion, eggplant, tomato) -100 g
- salad of seasonal vegetables with greens - 100 g
For the night
- a glass of kefir with 1 tsp. ground flaxseed or herbal tea
I wish you all good luck and good health!
Samoilenko Natalia Alexandrovna,
Doctor nutritionist of the Kiev City Health Center,
st.

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  • How to bring your weight back to normal after childbirth

    How to bring your weight back to normal after childbirth

    How to bring your weight back to normal after childbirth

    How to bring your weight back to normal after childbirth

    How to bring your weight back to normal after childbirth

    How to bring your weight back to normal after childbirth

    How to bring your weight back to normal after childbirth

    How to bring your weight back to normal after childbirth

    How to bring your weight back to normal after childbirth

    How to bring your weight back to normal after childbirth

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