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Post-partum Weight Loss - One of the most important missions.
Giving birth is one of women's most important missions. Giving life is a great joy, but even greater responsibility. After pregnancy and childbirth, the woman is no longer the same, both emotionally and physically. In some women, recovery is quicker and easier. In others it’s longer and harder. It depends on many factors, some of which are physical indicators, your body condition before the pregnancy, nutrition, emotional state, physical activity, fitness, the way birth was given, etc. During pregnancy the hormones and nutrition needs are increasing. This leads to natural weight gain. New mothers are often faced with the problem of being overweight. After birth, usually, their weight is gradually getting back to normal, of course.
This process could be sped up by changing the diet or by increasing the physical activity. Part of the extra weight disappears at birth. Diet is mostly determined by the way the baby is fed. If you are breastfeeding, the abrupt reduction in the amount of food you take, will affect the composition and the quantity of breast milk, so it is recommended to lose weight gradually (no more than a pound per week). If baby is fed with formula, the safest weight loss rate for your health is the about 2 pounds per week.
Simple tips that can help you start getting in shape quicker:
Keep a diary
Start a diary and record in it everything you eat during the day (snacks, meals, beverages). Compare your current eating habits with those before and during the pregnancy. You will notice the difference. Limit the foods that were not part of your regular diet before. Cut down sweets, soft drinks and products containing animal fats. Get on a schedule.
Do you keep a food intake schedule, like breakfast, lunch, dinner, while on a maternity leave, or do you eat whenever you find time for it? Analyze your life style, make adjustments and the results will follow quickly.
It goes without saying you have to follow a fitness program so to tighten your core, and get a smaller waist line. For women who have given birth naturally this can happen quicker, unlike women who chose or were directed to give birth with a cesarean section. Mothers after surgery should not start any physical training any earlier than 6 weeks after birth, and that is if they feel ready for such, of course. Begin with moderate intensity exercises, such as brisk walking and aerobics, if your OB GYN allows you to, of course. Including the stroller as part of your daily exercise can be very useful. Walking or light jogging with a stroller burns calories, tightens muscles, and the fresh air sooths and refreshes both you and your baby. Having the baby with you while you exercise makes it much more enjoyable for both of you, you will you feel great and you will recover faster.
You are breastfeeding
If you are breastfeeding you should not keep diets and restrictions, but breastfeeding could actually help you slim down in a natural way, because for making breast milt the body burns about 800 kcal per day from which about 300 are coming from accumulated fat during the pregnancy. Most women need 2700 calories a day during breastfeeding. If you are engaged in fitness or a diet, you may develop a desire to limit your calories intake. But be aware: doctors warn not to intake less than 1,800 kcal per day. Less than that can reduce lactation and you won’t have enough strengths to nurse and take care of the baby. If you breastfeed your baby, you may want to increase it the content of vitamins in your milk by eating healthy. That would have a positive impact not only on your baby's health, but also on your own as well.
Drink more fluids
Restoring the normal content of iron in the blood usually takes several months after birth. The intake of liquids is of the utmost importance for the production of milk. Try to take liquids all throughout the day and force yourself to drink a cup of water or another liquid right before you feed the baby. Limit the consumption of caffeine and alcohol because they lead you to loss of liquids. As you begin your weight loss program, make sure you consume a variety food from all food groups. When you're ready to begin exercising, do it gradually.
What should be the calories intake, so you could lose weight if you are not breastfeeding?
For most women an intake of 1600-1800 calories per day, combined with a moderate physical exercise is enough. The lowest reasonable intake should be 1600 calories a day, which will allow you to feel strong, stay active and maintain a good mood.
Approximate weight gain during pregnancy:
• Baby: 8 pounds (3.5 - 4 kg)
• Placenta: 2-3 pounds (3.5 - 4 kg)
• Amniotic fluid: 2-3 pounds (1 kg)
• Breast tissue: 2-3 pounds (0.5 - 1 kg)
• Blood supply: 4 pounds (1.5 kg)
• Stored fat for delivery and breastfeeding: 5-9 pounds (2.5 kg +)
• Larger uterus: 2-5 pounds (1 - 1.5kg)
• Total: 25-35 pounds (13-18 kg)
If you have stopped breastfeeding, a great way to get back in shape is to drink Herba Detox Tea. It contains a unique combination of 10 natural herbs that normalize the disturbed female hormones after birth, improve metabolism and peristalsis, control appetite, clear the body of unnecessary substances and make it get rid of excess fat in a most natural way. Herba Detox Tea is NOT recommended during pregnancy and breastfeeding. After that though, it could be the most appropriate choice for getting back in shape!
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