How to lose weight quickly after giving birth to a nursing mother

Many new mothers mistakenly believe that from now on they can sit on a rigid diet. Breastfed baby needs vitamins and minerals. For this reason, the diet should be balanced, but a number of products can be safely excluded from it. To lose weight after giving birth, it is not enough to reduce the amount of food consumed, you need to get rid of excess weight in a complex. Experienced nutritionists have developed effective recommendations and highlighted the main aspects that we will talk about today.

Why weight does not leave after giving birth

It is quite difficult to get rid of the hated kilograms after the birth of a child, this feature has a number of reasons. Some young mothers notice that with the birth of a baby, they gained about 2-3 kg. to the available body mass.In attempts to return the old figure, it is important to take into account possible nuances, we will consider them in order.

1. If, after weighing and trying to lose weight, the weights are stuck at the previous level, the body tries to convey that it is not yet ready to part with the previously collected kilograms. Most of the fat deposits will break down during the breastfeeding period, and fat residues prevent the overall depletion of the mother's body.
2. An important role is given to hormonal background in the postpartum period, it can last up to one and a half years. Hormones can not be produced in the same mode, so the body weight increases or stands still. These factors add to general fatigue, stress, lack of sleep and a poorly balanced diet.
3. Speaking of the postpartum period, many women fall into a protracted depression, which can last up to a year. This syndrome makes the newly appeared mothers irritable, apathetic, angry. Very often a dislike for a child is noticed, crying, craving for sweets and flour, refusal from healthy food. All these factors do not help to lose weight after giving birth.
4. In an attempt to become slimmer, many girls forget that it is necessary to make a daily correct diet. You can not include in the menu fatty, pepper, salty and sweet dishes.Also, body weight may be in place due to constant overeating, in some cases the weight will increase. Add to this the lack of physical activity and disruption of the daily routine.
5. One of the main factors of weight gain after childbirth is the rejection of breastfeeding. Milk accumulates in the body, causing an excessive amount of fatty acids. Metabolism and blood circulation are disturbed, the internal organs begin to work in slow motion. When breastfeeding a woman loses about 350-550 Kcal. at a time, otherwise, these indicators are plus to body mass.
6. Of particular importance for weight loss in the postpartum period has a psycho-emotional component. Many girls do not attach importance to this aspect, but in vain. First of all, internal motivation suffers, which does not allow setting specific goals and objectives. Women initially program the brain to fail when they once again look at themselves in the mirror.
7. Interfere with losing weight can be internal causes, such as the inherent tendency to be overweight, undeveloped muscle tissue. It is noticed that after the first birth the girls lose weight much faster than after the second,third and subsequent. The peculiarity is caused by age-related changes.

General rules for weight loss

If you want to lose weight during pregnancy and at the same time maintain healthy skin, nails, hair, follow these recommendations.

1. Observe drinking mode, consume at least 2.3 liters. clean water per day. Prepare freshly squeezed juices based on celery, carrots, cabbage, citrus fruits, apples. Do not lean on dairy products with a fat content of 3%. Prefer low-fat kefir or milk, yogurt, ryazhenka, low-fat whey.
2. Pay due attention to walking or jogging in the fresh air. Oxygen activates all metabolic processes in tissues, saturates cells with oxygen, due to which fat burning occurs many times faster. Well, if in addition you will jump on a rope or twist the hoop for at least 15 minutes a day.
3. At the time of losing weight, give up the habit of trying prepared dishes on salt. Provide this opportunity to households, otherwise you will constantly disturb the metabolism. Do not skip breakfast in any way.If you want to lose weight after giving birth, after waking up, you need to send a signal to the body that it is time to wake up.
4. To improve the psycho-emotional state, it is important to sometimes hold a relaxation session. An excellent option would be home yoga, a fragrant bath on herbs and ethers, listening to soft music, dancing or reading books.
5. Many newly appeared moms suffer from insomnia or chronic sleep deprivation. Try to rest at least 8 hours a day. Cut out a minute to sleep at every opportunity. Did the baby sleep? Lie down with him, close your eyes and do not think about anything. Lack of sleep leads to loss of energy, with the result that the body is not able to burn calories.
6. Normalize the food system, food intake should be fractional. The ideal option is the presence of three main meals and two snacks. Make a menu so that it contains enough iron. This compound promotes the acceleration of blood circulation in the gastrointestinal tract, with the result that fat is burned faster.
7. Do not starve in any case, even if physically finding time for eating is very difficult.As mentioned earlier, you need to eat 5-6 times a day. Hunger leads to the fact that metabolism slows down by 60%. The body begins to postpone "stocks for a rainy day", cutting them out of absolutely all products. Outcome one - plus 3-5 kg. to the already existing body mass.
8. Even if you are very busy, set aside at least a quarter of an hour a day for exercise. Absolutely everything will do: climbing the stairs, squatting with a five-liter bottle, twisting the hoop, jumping on a rope, morning exercises, breathing exercises, etc. If you manage to send your mother-in-law or your husband for a walk with the baby, turn on your favorite music and dance what is strength.

Approximate diet for new mothers

1. As mentioned earlier, during the period of breastfeeding, the body loses about 400 Kcal. in one session. For this reason, in the postpartum period, moms of infants quickly lose weight. To further help the body get rid of the hated kilograms, drink about 2.5 liters. filtered water, because breast milk is 85% of it.
2. After the morning awakening, do not rush to feed the baby. To start, wash your face, after 10 minutes, drink a cup of green tea with Stevia (a natural sugar substitute) and low-fat milk (Parmalat will do, fat content is 0.1%). Only after drinking drink start breastfeeding. Include in the daily diet cottage cheese fat content of 1 to 3%, it is easy to use and useful.
3. To lose weight quickly after giving birth, lean on fresh and steamed stew (in a slow cooker) carrots. Vegetable normalizes intestinal activity, saturates the body with vitamin A (if carrots fill with olive oil). It is also worth eating a large amount of fresh vegetables (about 1.2 kg. Per day) and fruits (about 1.5 kg. Per day).
4. To saturate the body with fiber and protein, once a day, use fish stew, boiled lean meat or sea shake. Completely discard the food cooked in a pan using butter. Exclude from the diet starchy foods and soybeans, sweet dishes in all its forms (candied fruits, sweets, cakes, pastries, etc.).
5. If you want to try "forbidden" fruits, replace candied fruits with dried fruits without sugar, chocolates with honey (no more than 1 teaspoon per day), natural jam (in limited quantities).Do not refuse from cereals and legumes, have breakfast with oatmeal or buckwheat cereal, eat whole grain cereals.
6. In the postpartum period, the female body suffers an acute shortage of folic acid, calcium, zinc, iron, magnesium, vitamins A, B3, B6, C, D. At that time, the body accumulates harmful compounds (for a nursing woman, and not for an ordinary person). Beware of vitamins A, D, E, K.
7. Forbidden products include fast food, home canned food and pickles, spicy, pepper, fried and flour dishes. You should also completely abandon bananas and grapes, highly-rich milk, carbonated drinks, black coffee, sweets. It is not recommended to eat wheat bread, fatty broths, pork (everything except pulp), starchy vegetables and cereals.

Dietary supplements

1. It is strictly forbidden to resort to dietary supplements aimed at suppressing appetite or burning fatty tissue (Green Coffee, Lose Weight in a Week, Leovit, etc.). Otherwise, the work of all internal organs will deteriorate, the baby will develop an individual intolerance (vomiting, diarrhea, fever).At the same time, after taking such drugs, the weight will rise "dead weight", it will be quite difficult to stir it up.
2. It is mandatory to have a diary in which all calories consumed per day will be counted. Visibility helps you control your appetite and eat food by the hour at regular intervals. The number of calories should not exceed the figure in 2000. If you started to transfer the baby to supplemental foods, reduce the number to 1600-1700 Kcal. per day.
3. Do not allow a dramatic weight loss, which results in sagging stomach and skin of the whole body in particular. Experienced nutritionists unanimously say that a nursing woman should not lose more than 450 grams. overweight per day. Otherwise, the endocrine and circulatory system will be disturbed, metabolism will slow down, problems in the work of the stomach and intestines will begin, and the immune system will decrease.
4. Make a daily ration in such a way that it contains all the permitted products. Avoid monotonous food, it will quickly get tired, as a result of which you will start to allow yourself to forbidden dishes. Eat small meals (about 200-250 grams.for admission) 5 times a day, not 2 times, as is customary in many women. The last meal should be carried out at least 4 hours before going to bed.
5. Get in the habit of doing gymnastics in the morning for a quarter of an hour. It is enough to perform the torso in different directions, to perform attacks and squats, stretch. Such manipulations will speed up the blood flow, will tone up the emotional state, contribute to the rapid weight loss. With the permission of the doctor, sign up for a section of yoga, stretching, swimming, Pilates or dancing.
6. Daily massage the problem areas. Go through the folds in the abdomen and thighs, use special vacuum cans to work out the legs. This method will accelerate the outflow of blood and the breakdown of adipose tissue. Use a massage mitten, a simulator or a hard sponge to warm the skin during a shower.
7. In order to reduce the size of the postpartum abdomen, regularly do wraps. To do this, smear the skin with honey, turn around with food film and start doing household chores. Remove the polyethylene in 1-1.5 hours, rinse the body with a contrast shower.
8. It is important to remember forever that for six months after giving birth you are forbidden to go on a diet.This period is reserved for the female body to restore hormonal balance, rebuild to another food, saturation with useful elements that disappear immediately after the birth of the child.

Breastfeeding Sports

1. After the birth of a baby, newly-born moms have no time for themselves, and this is not surprising. Household chores, walks with the child, feeding and care - all this requires effort and time. As a result, the weight decreases slowly, and the skin sags. In order to prevent this, it is necessary to go slowly but surely to the intended goal. This will help you fitness.
2. One of the common variants of “home sports” is carrying a child in a special kangaroo bag. As a result of an hour’s walk, Mommy loses about 300 Kcal., Which is good news. The workload increases in proportion to the growth and weight gain of the infant.
3. During daily walks, the leg muscles are strengthened, buttocks are tightened. If you regularly draw in the stomach, after a month the press will begin to appear, the waist volume will decrease. Additionally, you can twist the hoop for 15-20 minutes a day.
4. If you can not wait to begin a more rigid training, consult your doctor and sign up in the gym. During the breastfeeding period, preference should be given not to intense swimming in the pool, yoga and pilates for beginners.
5. If you are an avid lover of the gym, perform a set of exercises without burdens. If you work with additional weights (iron), lactic acid will begin to stand out in large quantities. Breastfeeding will be impossible, because the mixture will acquire bitterness.
6. Newly born moms are strictly forbidden to load the body with cardio workouts. These include running, exercise bike, step, ski, classic aerobics. Avoid exercises designed to work out the pectoral muscles. For any activity that causes the chest to shake, use a supporting bra.

Breast care during the feeding period

After birth, the breast dramatically increases due to milk. For this reason, many women are afraid of the appearance of stretch marks (striae), which are formed after cessation of lactation.

1. In order to prevent this and not to resort to the procedure of laser skin recovery, take the habit of wiping the skin with ice. The duration of the procedure is 45 seconds for each mammary gland. You can not make cosmetic ice on the basis of medicinal herbs, otherwise your baby will develop allergies.
2. After waking up in the morning, take a douche with a strong pressure, first pouring cool, then warm water on your chest. After that, wipe with a hard towel, do not use cream to maintain skin tone.
3. Perform a simple exercise with an aerobic ball. Take the device in hand, part your elbows to the sides. Try to squeeze the ball as much as possible, do the exercise for 5 minutes.
4. Purchase underwear that supports breast shape. It will not allow the skin to sag after feeding. Choose cotton products with extra back support (wide rail).
5. Buy a cosmetic peel marked "hypoallergenic". Perform the scrubbing procedure 4 times a week, the duration should be at least 20 minutes. If possible, combine peeling with a massage, gently massaging the mammary glands and the area under them.

It is difficult to lose weight after giving birth, but the procedure can not be called impossible. Follow the drinking mode, make a menu for the week ahead, cook dishes in a slow cooker or steamed. Daily exercise and massage, sign up in the gym, perform a set of exercises without burdens.

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