Effective methods, how to lose weight after childbirth and remove the belly

The question of how to lose weight and remove the belly after childbirth, gets up to many women. Nutritionists do not advise to resort to rigid diet and restrictions, as they can harm the body. In order for the belly to leave, you just need to adhere to the right nutrition and perform simple exercise.

Stepped weight loss exercises - the main rules

Intense physical exertion after childbirth, women should be approached gradually. During this period, the body is experiencing severe stress, so the exhausting workouts can adversely affect his work. The main rules that you need to follow:

1. If the childbirth was not problematic, it would be possible to start training and strengthen the abdominal muscles in 2 months. In the opposite case, doctors allow sports only after 3-4 months after the child's birth.
2. If a cesarean section was performed, it would be possible to start classes only in 4-5 months after childbirth. The exact time will determine the doctor.
3. If diastasis originated, perform some classic exercise for pumping the press is prohibited. In this case, the girls should be engaged in special complexes that help strengthen the white stomach line.

Important! To get rid of the fat storms on the stomach, not enough just to download the press. Moms should also perform complexes of other exercises aimed at strengthening the abdominal muscles and remove fat.

How to lose weight after childbirth and remove the stomach at home, photo of step by step of the main exercises, advice and recommendations of specialists - all these moments will be discussed below.

Remove the stomach with the help of effective exercises for pumping press

Exercises for pumping the press help tighten the stomach and remove excess fat from it. However, women should understand that there are many nuances here:

1. It is important to wait time when the body fully recovers after delivery to eliminate the cases of muscle overvoltage. Therefore, intensively swing the press is only 2-3 months after childbirth.
2. Exercises on the press must be performed regularly. Only so a woman can achieve productive results and remove the stomach. Nutritionists advise to conduct training every other day. It is best to perform exercises in several approaches (2-3 approaches to 10 minutes). Gradually, the number of repetitions can be increased. However, the total training should not last more than 1.5 hours per day.
3. An hour before pumping the press does not need to eat and drink, otherwise in the process of training there may be a return back of the stomach in the esophagus. After pumping the press, it is possible only after 1.5-2 hours.

If it is difficult to immediately start training, you can start with a light workout. Thus, it will be possible to prepare the muscles to the upcoming loads.

Important! Dietists do not work with weights, as an excessive load may adversely affect the health of a woman who recently became a mother.

When the belly leaves himself, and that affects the recovery time

The periods of recovery depend on the individual characteristics of the body. This can be attributed:

1. Hormonal background.
2. Metabolism.
3. Woman weight.
4. The presence of chronic diseases.
5. Breast-feeding.

If a woman has problems with hormones, as well as overweight, then the stomach will lose harder and longer. Normally, it should be pulled out 2-3 months after the start of training.

Where and how can you do exercise

Ideally, the girl is best to start training after childbirth with a coach in the hall. He will talk about all the features of the exercise, select an individual classes program, will give its recommendations regarding weight loss. When sufficient experience is checked, you can go to the household workout. If the girl has no opportunity to sign up for the coach, then you can immediately start slimming at home. But in this case, it is necessary to strictly observe all the recommendations of specialists who relate to the timing of the performance of training, their duration, intensity.

When loading at home it is important to observe the frequency of exercises. Often women or exceed the right plan, or do not reach it. Both cases will not give good results. With very intensive loads, muscle and articular pathologies may develop. With rare training, the shape changes will be barely noticeable.

Diet or proper nutrition: what will help to lose weight

Doctors categorically do not advise women to resort to diet after childbirth, because the mother's body needs all useful trace elements, vitamins and minerals. Hard diets can lead to a loss of milk, anemia, decline in blood glucose levels, depression. Therefore, it is best to stick to healthy balanced nutrition. The main principles:

• There are no tough exceptions. That is, the girl is almost everything, with the exception of excessively harmful food - fried and fatty dishes, fast food, smoked meals. On the day, the mother's body must recruit the required amount of proteins, fats and carbohydrates. Do not be afraid of fats, they need any body. It is simply worth limiting their consumed quantity and adhere to the norms installed by nutitologists. An approximate daily relationship of BJV is 30% / 20% / 50%.
• Monitor calories. So that the body began to lose weight, you need to eat 1500-1800 kcal per day. At the same time, most calories should be used until the evening. Nutritionists argue that in the evening the food is digested worse, which leads to problems with the stomach. If you ride at night, the weight will stand still. The last meal must be at 6-7 hours. It is desirable that in the evening a woman consumed protein food - cottage cheese, fish, white meat, boiled eggs.
• Focus on useful food. The predominant share in the diet should be a healthy food. These are: low-fat dairy products, vegetables and fruits, chicken or beef meat, greens, legumes, cereals, dried fruits, seafood, fish products. If you want to eat something harmful, it is better to do it in the morning.
• Unloading Days. If weight is in place, you need to make a unloading day. That is, on this day, a woman should use only one food product. It can be: tea, milk, kefir, serum. An unloading day will help to clean the body from slags and run the exhaust fat burning process.

Important! Proper nutrition is not a diet. This is a lifestyle that you need to stick constantly. Therefore, if a woman returns to the previous diet, starts to overeat and use harmful food, then with a greater probability of extra kilograms will return again.

Top 10 tips, how to remove postpartum stomach at home

Top 10 nutritional councils:

1. Make focus on sports (press, cardion loads).
2. Stick to proper nutrition.
3. Do not overeat.
4. Not 4 hours before sleep.
5. Remember that breakfast should be full.
6. Arrange unloading days.
7. Do not limit yourself completely in food. Harmful food can be eaten in the morning.
8. Do not use medical drugs for weight loss that is advised by many moms on thematic forums, without appointing a doctor.
9. At the initial stage, engage with a coach or at least consult with specialists.
10. Try to stick to the right nutrition constantly.

To kilograms gradually leaving, it is 3-5 times a day in small portions.

Is it possible to download the press and make a bar after delivery

Girls can swing the press and make the bar in 2-4 months after childbirth. If some complications arose in the body, then the term may increase to six months. Before starting training, you need a mandatory consultation of the doctor.

The best exercises for slimming belly

List of best exercises for tumor tummy:

1. Standard pump pumping. It is necessary to take the position lying, lock the legs, perform raising the body 20 times.
2. Pumping the bottom muscles of the press. To lie on the back, the muscles of the abdomen as much as possible, take turns to raise the legs (exactly), repeat 20 times.
3. Pumping oblique muscles. To lie on the back, strain the muscles of the stomach, lift the left foot, bent in the knee, touch it right elbow (the body should be raised).
4. Twisting repeat 20 times on each side.
5. Scissors. Frame on the back, perform mahi legs in the form of cutting scissors 40 times.
6. Strengthening abdominal muscles. Lie on the back. Take yourself with hands for a solid surface. Raise both legs by 30-40 degrees from the floor. Lay in this position for 40 seconds.

Important! After performing the workout, it is necessary to carry out a lightweight forms for the muscles.

To get rid of fat on belly after childbirth, a woman must resort to sports training and proper nutrition. In the complex, these methods will help achieve a productive result that will remain for a long time. It is categorically not recommended to use hard diet and exhausting workouts, as all this can lead to serious consequences. Before wearing weight loss, you must consult a doctor.

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