Olga Rybakina, master of sports in swimming, model and mother of little Eva, told why it is important and necessary to start eating with salads, work out the abs before pregnancy and find like-minded people after giving birth.
“I haven't gained much weight! She left some of the kilograms in the hospital, 2-3 of the remaining ones left after the first month - she adhered to the elementary rules of a healthy diet. My diet consisted of steamed cutlets made from lean meat, vegetables, whole grains, black tea with milk, and chicken fillet stew. I allowed myself sweets - I had to look somewhere for serotonin (a hormone responsible for mood). After giving birth, I was not put on a special diet, as is usually the case. The doctor advised her to drink a glass of orange juice so that the baby would not have allergies, and sent her home. Everything was really great - both for me and for her. If a child is prone to allergies or does not have enough milk, it is necessary to consult a specialist on nutritional issues - he is not entitled to give advice."
Walk with a stroller
Great cardio workout! My Eve slept only in motion. As soon as she stopped, she woke up. And walking for several hours with a stroller was a necessity. Turn your walk with your toddler into a mini workout. Put on sportswear, buy a “smart watch” that shows energy consumption, heart rate, distance traveled. Garmin has tons of interesting models with great functionality. Track your pulse! The most effective process of fat burning is observed in the activity zone (heart rate from 114 to 133 beats). I am sure that such daily walks will quickly yield results.
Rock your baby on a fitball
Fitball is an excellent "gadget" for both mom and baby. It will be useful for a child for useful gymnastics. It allows you to do muscle strengthening exercises from birth. Moms can use a fitball for motion sickness. Jumping with your baby in your arms is a great way to burn those extra calories.
Balls come in different diameters. The most versatile - 75 cm (suitable for both children and adults). Pay attention to models with gymnastic handles - when the child grows up, it will be more convenient to do exercises with him.
Go to the pool
As a master of sports in swimming, I can talk about the benefits of the pool for a long time.
Swimming reduces weight faster. For one active workout, you will spend from 500 to 1500 kcal.
This is due to the density of water - it is about 775 times higher than the density of air, due to which the body's energy consumption increases.
Breathing becomes deeper and faster - aerobic exercise contributes to the destruction of subcutaneous fatty tissue.
In cold water, the body produces more heat - the metabolism is accelerated. In addition, water is an excellent "antidepressant" that instantly relieves fatigue.
Start your meal with salad
This will help avoid overeating. Vegetables are digested quickly - by the time you move on to the main dish, the brain will already receive a signal of satiety, and there will be practically no chance of "going over" with calories. Vegetables are high in fiber, which has a positive effect on digestion. It's a great habit for me to keep myself in shape.
Do self-massage
First, it's a great way to relax: what could be better than an hour of silence with your favorite aromatic oil? Before going to the shower, you can use a soft dry brush with natural bristles, such as are available from the Body Shop. 5-10 minutes a day and the skin condition improves: it becomes more toned. This is a must-have practice for anyone suffering from orange peel. It stimulates blood circulation and improves the functioning of the lymphatic system.
If there is no time at all, use a hard washcloth - it gives almost the same effect. I love L'Occitane oil. Minal, for example, fights stretch marks. Can be used before, during and after pregnancy. And what scent it has - no SPA-salon is needed.
Find like-minded people
I know it sounds corny. But it's a good way to get the weight off the ground. Create a group where you will share the results - other people's success is always stimulating. Walk together - this will make the "races" with wheelchairs even more useful and effective. Psychological support is always important and effective - proven.
Drink vitamins
Sometimes the reason for overeating is a lack of vitamins, micro- or macronutrients in the body. After childbirth, this cannot go without consequences not only for the mother, but also for the baby. I was taking Elivit Pronatal.
Start pumping your abs before planning pregnancy
Muscle memory is a difficult argument to argue with.
It is not necessary to acquire "cubes" - it is enough just to keep the abs in good shape with a set of home exercises: it will be easier to give birth and recovery will be faster.
Find an application that is convenient for you - there are many of them now freely available.
Drink a glass of water before meals
I try to stick to this rule all the time. I add a little lemon juice to the water - I did this after giving birth, but you need to consult your doctor (it can provoke an allergy in the baby). Life hack allows you to eat less. In addition, sometimes we confuse hunger and thirst, starting to eat candy when we could be limited to a glass of water.
Drink flaxseed oil
Flaxseed oil improves digestion, helps regulate blood cholesterol levels, and reduces the risk of cardiovascular disease. It contains many vitamins (including E and A, which are called "female"), Omega-3 and Omega-6 - unsaturated fatty acids that have an antioxidant effect, improve the condition of the skin, hair, nails.
