We know it is inevitable that a pregnant woman gains weight, since this will provide the necessary reserves for the mother to nourish her child before and after birth. Typically, fattened from 10 to 15 kilos, although cases have been reported in women during the nine months of pregnancy increased to 30 kilos.

Weight gain and pregnancy are in the same package, is perhaps the first sign of a woman who is pregnant, although some women have disgust and vomiting the first few months, during which they lose weight, and generally begins to be felt during the first three or four months.

Total weight a woman gains during pregnancy, usually three or four kilos are for the baby; 500 grams to a kilo placenta and the uterus enlarged, if you gain more work will cost you to lose weight after the baby is born.

Lost Figure

Almost always the primary concern of a woman after having your baby is to restore her figure, since being overweight will affect their self esteem, the situation is worse because it went through a stage and different hormonal changes after childbirth suffers strong psychologically speaking.

But this process should take it easy, because the female body takes about six months to return to their usual weight, a year to recover the same waist size and to achieve this should follow a special exercise routine.

The exercise will help reduce appetite, burn calories and reaffirm their muscles but also helps to control anxiety and stress, so common in the months after childbirth.

Most blood oxygenation occurs when exercising, which is very invigorating, so it is recommended to start this practice as soon as possible, even a day after delivery. It is important to be addressed by a specialist, because the exercises should be appropriate to a woman who just give birth and then after a month or month and a half full can exercises for certain areas of the body.

If you have performed a cesarean should wait until the wound is fully healed to start any exercise routine and avoid physical exertion of any kind, especially heavy lifting.

If breastfeeding, do not go on a diet

When a mother is nursing her child should not get in the scheme, but should maintain a balanced diet, because it not only gain weight, but may lose weight because the body uses the fat reserves accumulated during the pregnancy to the process of milk secretion. This is why we often hear that when a woman feeds her baby with her milk, lose weight faster, but it is important to feed properly.

Only if the mother is overweight too, may go on a diet, provided you are supervised by your doctor.

Postpartum Depression

Many women suffer from postpartum depression and is becoming more common due to hormonal changes and physical suffering during this process.

It is recommended that you receive care from a psychologist to support it, but it is also important to feel loved and is often logically, the innovation is the baby and the mother feels displaced. If this is added that does not conform with the form it took his body, can a strong depression.

This is where the family plays an important role, the husband and other members whether children, siblings or parents, must be attentive to the needs of the new mom and every moment dear tell him what it is. But the husband’s participation is very important because along with the mother is the protagonist of this delivery, hence the importance of women feel accepted, loved and respected by their partner during this momentous period of his life.

It is estimated that in our country two out of ten pregnant women have symptoms of depression, and those that have previously suffered throughout his life are at greater risk for depression during pregnancy.
Depression is a serious disease and may endanger both the woman and her son, hence the importance of receiving appropriate treatment to manage it.

If you are breastfeeding your baby

Choose the exercise that you like, because it will be fun and be more consistent: it can walk, run, bike or jump rope.

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Department of Health and Human Services recommends that the U.S. women after giving birth to at least two hours of aerobic exercise of moderate to severe during the week. To get an idea of how to not excessive, you can follow this advice:

• Warm up before exercise and stretch your muscles when you are finished

• Start slowly and gradually increase the intensity

• Try not to get too much tire yourself and stay hydrated at all times

• Stop exercising if you feel sick

• Wear a sports bra for your breasts

If you happen to have bright red vaginal bleeding, much more powerful than the menstrual period, check with your doctor immediately.

If before I was pregnant and during pregnancy is not too active, you must start

slowly and consult your doctor about your exercise intensity is recommended after childbirth.

Find out about classes for new mothers which includes low-impact exercises and focus on strengthening and stretching muscles.

What exercises can you do?

When you are ready to exercise, you can start with something simple, such as daily walking and swimming. There are many yoga programs for mothers, or Pilates to help strengthen core muscles. At home, you can do the following exercises:

• Lie on your back and bend your knees slightly. Inhale and stretch your legs, exhale and fold again. Repeat with each leg.

• To strengthen your core muscles, lying on your back with your knees bent. Tighten your stomach muscles and lift your hips off the floor until level with knees. Hold for 15 seconds minimum. Return to starting position and repeat.

• To strengthen the abdominal muscles, lying flat on the floor and let your back touch the floor at all squeezing your abdominal muscles and tilt your hips slightly upwards. Hold for 10 seconds, repeat 5 times or until 20.

• Kegel Exercise: Is it to strengthen pelvic muscles that support. This helps strengthen your vagina and perineum. Contract the muscles you use to stop urine leakage. Remain tight for 10 seconds and relax. Repeat 10 times at least 3 times a day.

Remember that exercise is always beneficial. Remember all these benefits to keep you motivated. Maybe that changes your hormones, but the thought that sports is one of the best antidote to sadness and depression that came after the birth. Courage! There’s nothing better than back in shape and be healthy mother.

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