10 sfaturi pentru a pierde kilogramele de sarcină și a le feri!

Pierderea in greutate dupa sarcina

1. Make a fundamental change in your lifestyle

To lose weight permanently, it is essential to give up miracle diets based on deprivation and guilt. If your goal is only to reach a certain weight very quickly, you will get there by depriving yourself. But as soon as you stop starving yourself, the rebound effect will make you take back everything you have so painfully lost. Or even a few extra pounds! If you do not change anything in a sustainable way, the pounds inexorably return. The secret to real weight loss is to change your habits, adopt a healthy and varied diet, and include physical activity in your daily life. In short, to find a new balance in life, a source of pleasure and well-being.

See as well : 10 slimming creams that work!

2. 10 days before weight loss, prepare yourself

To get into the bath, prepare yourself gently. Walk 10 consecutive minutes a day at least, drink plain water, avoid fatty and sweet desserts, sodas. Write down the contents and quantities of your meals, snacks, and drinks for a week. This food survey will allow you to realize what you are really eating and to visualize your “excesses” … sometimes invisible!

3. Find the right motivation

As summer arrives, you say to yourself: “I’m really sick of those extra pounds, I have to do something!” This is the click, and it is necessary. The question to ask yourself is, “Who do I want to lose weight for?” ” Make a list of the pros and cons of losing weight. If you do it for someone else, because your sweetheart is bothering you, to look so, to fit in 36, to lose 5 pounds, it won’t work. The right motivation is to do it for yourself, to feel better in your body, to be in better health, to improve your self-esteem and your relationship. The goal is to lose weight (losing XNUMX% of your weight in three weeks is a reasonable slimming goal), but it is above all to do yourself good and take care of yourself.

4 eat everything, and slowly

No food is “bad”, it is the excess of meat, bread, sugars, fats which is bad. Breakfast, lunch and dinner should bring you every day all the food families, that is to say proteins (meat / egg / fish), vegetables, dairy products, lipids (oils, almonds, crème fraîche), fruits and foods that contain fiber (whole grains, bran or wholemeal bread, whole wheat pasta and rice, pulses). Fiber allows you to wait between meals because it reduces the feeling of hunger for longer. Get in the habit of chewing your food well, because if you eat too quickly, you eat a lot more. Make sure your breakfasts are balanced. For example, 1 slice of cereal bread + Comté + 1 squeezed fruit juice, or 2 rusks + 1 spoonful of strawberry jam + cottage cheese + 1 fruit. For midday and evening meals, refer to the menu week. And follow them for three weeks, imagining variations. To season salads and raw vegetables, lighten your sauces with a little water for example.

5. Decrease the quantities

Like all women, you have certainly developed the habit of eating more during pregnancy and breastfeeding. You ate for two, as the popular saying goes. It is time to revise the quantities down. Take basic dinner plates 18-22 cm in diameter, not large presentation plates. Fill half the plate with vegetables or raw vegetables, a quarter of the plate with meat or fish, and a quarter with starches. Resist the temptation to eat anything your baby does not finish (mash, compote…) in addition to your meal. This brings in unnecessary calories and this habit is likely to last for years. And of course, have a light hand on the fat and sugar.

6. On the menu: starter + main course + dessert!

Eating is pleasant and the dimension of pleasure is fundamental, even when you want to lose weight. Your meals must be varied and include starter / main course / dessert, because the multiplication of flavors makes it possible to reach the feeling of satiety more quickly. Each new flavor will awaken the taste buds and surprise

taste. By eating slowly and by multiplying the dishes, we are more quickly satisfied. On the other hand, if we eat a single dish, we have much less pleasure in eating, we fill our stomachs much faster and we are less quickly satisfied.

7. Make your life easier

So as not to break your head, get into the habit of preparing the same dishes for you and your babyé. If he is 1 year or older, he eats everything. It’s just the accompaniment that changes. Steamed vegetables can be seasoned for mom with salt, pepper, spices, herbs, and for baby, crushed

mashed. For example, for you, it’s steamed zucchini with garlic and parsley with a drizzle of olive oil, and for him, mashed zucchini. It makes life easier and puts vegetables back on the menu. Write a shopping list of the staples you’ll need during the three weeks of your diet, and have them delivered to you by the supermarket. Of course, continue to eat a balanced and healthy diet after your diet, because these good eating habits will help you stay fit and feel good about yourself.

8. Bea suficient

To stay hydrated, you need to drink in small sips throughout the day. If you wait until you’re thirsty, it’s too late, you are already dehydrated. There is no mandatory amount of water when you are losing weight. Forget about “a liter and a half of water a day” and other “drink, eliminate”! To know if you are drinking enough, watch the color of your urine. In the morning, they are dark and this is normal, during the day, they are clear if you drink enough. If they are dark, drink more. You can drink water (preferably still), herbal teas, coffee (not too much, as it can disturb sleep) and tea. If you like tea, let it steep for a long time, because the darker the tea, the less caffeine it has and the less exciting it is. But not too much all the same, because the tea prevents the fixing of part of the iron.

9. Răsfățați-vă

When you start slimming, it is essential to take the time to take care of yourself, to scrub, to massage yourself with moisturizing oils or body lotions, slimming creams. Massage yourself in the direction of venous return, start with the ankles and go up towards the knees, then the thighs, this allows to drain, to revive the circulation and to refine the body. And your skin texture will gain!

10. Pune-te în mișcare

Physical activity is essential when you want to take control of your body. Since your baby of love arrived, you stopped the sport if you did it before. Or you have never been sporty and you will have to get started! Why ? Because sport helps to fight against stress and avoids being tempted to compensate with sweet. Contrary to popular beliefs such as “I am so tired that I do not have enough energy to jog”, know that by doing sport, you will regain tone because physical activity helps to fight against fatigue . If you don’t feel like going to the pool or to the gym, you can go for a brisk walk by strolling your little one in a stroller in the park. It just needs to get the heart rate up a bit. Baby swimmers, indoor sports classes (mom / baby gym type) may be an option. You can also find videos of yoga, stretching, Pilates, relaxation, abs-glutes exercises on Youtube and working out while he is napping. In the evening, do breathing exercises to combat stress and prepare for falling asleep. Take slow, deep breaths in the abdomen, breathe in through your stomach, and breathe out through your nose.

Citiţi, de asemenea,i

Forma: un abdomen plat pe plajă

Revenirea în formă după naștere

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