Nutrition and training post-pregnancy: a young mother's personal experience

Author: Tatyana Vershinina - an experienced mom.
2016-05-17

Not only did I gain a lot of extra kilograms during pregnancy (I was 62 kg before pregnancy, and after I was 73 kg at a height of 166 cm), but I also had a cesarean section, which of course had to be taken into account. So for the first two months, I focused on studying the theory. Fortunately, there is a wealth of information available online now.

Nutrition After Giving Birth

First, I adjusted my diet. Since feeding the baby requires proper nutrition, there was no question of significantly cutting calories. I ate 5-6 times a day.

1. First Breakfast - slow carbohydrates (cereals) or proteins (omelette, cottage cheese), I allowed myself a little of my favorite sweets to avoid binging in the evening.

2. Second Breakfast - fruits.

3. Lunch - vegetables, greens, and proteins (meat, fish, poultry).

4. Snack - vegetables, dairy products.

5. Dinner - a vegetable salad and something meaty or cottage cheese.

6. An hour before bed I could eat an egg or drink a glass of kefir.

In total, the caloric intake was around 1800-2000 calories.

I made sure to drink plenty of clean water – no less than 2 liters, and I didn't count coffee and tea. By the way, I consumed dairy products with regular fat content. Calcium is well absorbed from them only in the presence of fats. I introduced pumpkin oil as an additional source of vitamin E and polyunsaturated fatty acids into my diet.

Physical Activity

1. As physical activity, I took walks at a brisk pace with the baby in a stroller for about an hour.

2. Starting from the third month, I added bodyflex. I didn't expect any significant results, but as it turned out, I was mistaken because my belly noticeably tightened.

3. By the fifth month, I stumbled upon your website and decided to start training with the beginner's home complex. I had once trained fairly intensively in the gym, so I took the risk of going without a trainer. I gradually increased the load. And I continued my daily brisk walks, maintaining a pace of 6-7 km/h.

On average, I lost about 3 kg per month. In total, I lost 15 kg (58 kg). So, seven months after giving birth, I weighed less than I did before pregnancy. And my shape was much better. I fit into the "ideal" pants that miraculously survived in my wardrobe. I wore them when I was 20 (I’m now 34 years old).

Conclusions

For myself, I concluded that the breastfeeding period is one of the most favorable times for losing excess weight. There are no hormonal fluctuations that hinder our weight loss at other times in life. Plus, during the maternity leave, there’s generally more time for myself than when I’m working.

Therefore, it’s important to start paying attention to yourself almost immediately after giving birth. If you delay, you may find that there’s no time at all.

Currently, to maintain my shape, I have one combined workout a week and 2-3 brisk walking sessions each week for about an hour. My weight has remained at the same level for almost two years now.

As motivation, I forbade myself to buy clothes that I wouldn't need after I lose weight. My husband's approval supported me. I could see that he was proud of me.

I want to express my gratitude for the ready-made workout complexes published on your website. They have helped me a lot and continue to do so.

Sincerely, Tatyana.