As a general rule, during pregnancy women fat deposited in the hips. Some women effortlessly shed extra weight in a few months after birth, while others can not do. Especially young mums whose body fat on the sides more than they should, do not despair. It can be fixed. Many young mothers cope with this problem, and you too can become one of them.

To return to the shape needed for a while, especially if you have during pregnancy gained more than 12 kg. But the good news is that if somebody puts a goal, it always achieves results. There are several ways to help you return to the previous form.

Food

• Never skip meals, especially in the morning. According to studies, people who refuse breakfast are more prone to obesity than those who eat three meals a day. The breakfast is perfect porridge, eggs, fruits and vegetables. And it is better to forget about the delicious pancakes and delicious donuts. Food containing a lot of empty calories will not help remove the side How to remove the side - get rid of the lifeline So high-calorie donut, intended for breakfast, better to just throw away.
• Every day you need to eat at least six servings of fresh fruits and vegetables. Yes, it seems that this is just a bunch of food, but according to experts, fresh fruits and vegetables help to lose weight How to lose weight - basic principles . So you need to eat them every day, and in sufficient quantities. In order to clean the sides, it is necessary to reduce the total amount of fat in the body, and thus to choose the right foods.
• It is necessary to abandon the sweet drinks, but instead drink plenty of water and fruit juices. Studies show that even one bottle of soda can have a negative affect on the total weight, so this beverage should be completely excluded from the diet and fill the refrigerator with fruit juices, which not only help get rid of excess fat in the hips, but also beneficial to the health of mother and child.
• After delivery, you must include in your diet foods low in calories and high nutritional value, such as lean protein, low-fat dairy products and whole grains. Such foods as avocados and olive oil have a positive effect on metabolism. It also improves the metabolism of foods rich in omega-3 fatty acids, such as salmon, flaxseed and walnuts.

Physical exercise

It is necessary to develop for themselves a training program that will help you remove the fat in the hips. In addition, physical activity help improve mood and reduce the risk of postpartum depression Depression - a little more than a bad mood .

It is not necessary to engage in the gym. There are many types of exercises that you can do at home on their own. At the same time it is best to combine cardio and strength training. Here are some of them:

• Cardio

As mentioned above, in order to reduce the side, it is necessary to reduce the total fat content of the body. Cardio will help accomplish this task. Most women can start cardio no sooner than six weeks after childbirth. But this question is best discussed with your doctor. After a caesarean section or difficult vaginal delivery may require a longer recovery period. It is better to start with a simple exercise, such as walking, cycling or water aerobics Water aerobics: Lose Weight with pleasure . As the forces of the body can begin to play a more active exercise, for example, to start jogging.

• Circuit Training

An effective way to remove the side after childbirth is a circuit training, which allows you to combine exercises to strengthen the muscles of the hips with cardio. For example, you can start with a walk to the squats. This is followed by switching to intense exercise, such as jumping rope or jogging. You can add a new exercise, for example, lateral jumps, then return to intense exercise. The cycle of alternating repetition should last at least 30 minutes.

• Exercises to strengthen the muscles of the hips

Walking with squats and leg during the release cycle of circuit training is an effective method of strengthening the thigh muscles. Starting position is standing. Hands on hips, slowly pull your left leg in front of him. As soon as the left foot down on the floor, you need to descend into the squat. It is necessary to do 15 repetitions for each leg.

Another effective exercise - jumping side. Starting position is standing. Slow motion jump by about one meter to the left, slightly bending your left knee. Then jump to the right one meter, slightly bending your right knee. Continue to alternate sides, until you complete 15 repetitions for each.

If you are thinking about how to lose a few extra kilos, start with a simple: Include in your diet more fiber. Studies show that in the diet of many people is not enough fiber, it can be one of the reasons of too rapid weight gain. So to some extent fiber diet it is an important point.

As fiber helps lose weight?

As the observations and the results of the poll, the majority of people use every day about the same, by weight, the amount of food. If you eat more foods rich in fiber, you can eat the amount of food, which are used to, but consume fewer calories. That is, increasing the amount of fiber in the diet helps lose weight, avoiding abrupt dietary restrictions. The fact that the fiber quickly causes a feeling of satiety, and it was many times confirmed as the personal experience of losing weight and the results of scientific research.

In one such study subjects had for a few days before the dinner to eat an apple, a few spoonfuls of apple sauce, or drink a glass of apple juice. People who started lunch with an apple, consumed, on average, 15% less calories than those who drank apple juice or eating applesauce. The researchers suggested that apples contain more fiber than products made from apples and, as a consequence, they are more satisfying. However, here we must take into account the psychological factor: the process of chewing whole fruits quickly leads to saturation than quickly swallowed apple sauce or juice, even if the latter more calories.

Adult women need at least 25 grams, and the man - 38 grams of fiber daily. While weight loss is recommended to use 35 to 45 grams of fiber a day: it helps to feel less hungry, so it becomes easier to stick to those or other diets.

How to choose and how to make fiber diet

Fiber diet is to take, if you for some reason it is difficult to get enough fiber in the diet, or if you follow a low-calorie diet, which does not include many of the most fiber-rich foods.

Choosing one or another fiber supplements, it should be borne in mind that in most cases, the products are sold under the name of fiber for weight loss, are typical of those or other bran cereal, sometimes - much divided, almost like a finely ground flour. Often simple bran are cheaper and provide the same result; if they do not cause you severe bloating Bloating - if you are bursting inside   and gas production, you can use them instead of special additives to the fiber.

However, there are types of fat that are not identical to the properties of conventional bran. For example, Siberian fiber diet contains crushed shell wheat, oat and rye grain, as well as - depending on the type of additives - shell fruits and / or herbs, such as oregano, milk thistle, St. John's wort St. John's wort and its beneficial properties - whether a miracle? , Pharmacy chamomile, clover, thyme, Potentilla, and so on. This fiber not only helps lose weight, but also has additional useful features, but before it is used for people who have chronic diseases and those who are taking any medications, you should consult with your doctor: medicinal herbs are not always safe.

Plain wheat fiber diet, in contrast, is safe for almost everyone. Moreover, it is considered the most efficient type of fiber for weight reduction, as characterized by a very high concentration of dietary fiber in a relatively low caloric content.

Cellulose - a natural product, to increase shelf life that does not require any additional chemical substances, and without them it can be stored for a long time.

Take fiber recommend mixing it with yogurt or fresh juice. A single tablespoon of fat per cup of liquid. It is best to drink a drink on an empty stomach with fiber, the food - this will allow you to eat less than usual. While you are losing weight, you can drink up to three cups of yogurt or juice with fiber a day. When the weight returns to normal, you can simply add fiber in oatmeal, cottage cheese, yogurt or pastries, and limited to one tablespoon of fat per day.