How to lose weight when breastfeeding: 9 ways

Throughout pregnancy, a woman allows herself to eat anything, indulging her gastronomic whims. All for the benefit of the child! - she says and bites another meat pie. Indeed, it is difficult, almost impossible to deny yourself the pleasure of a tasty meal during pregnancy. And why? All the same, the belly sticks out like a ball, those extra pounds are not noticeable.

But sooner or later the time of reckoning still comes. Some time after the birth, when the first chores go away and the woman becomes accustomed to the role of mother, she begins to think about her appearance. After all, she wants to be not only a kind and caring mother, but also a young, beautiful woman. As a rule, in this situation, we go on a diet, limit the diet. But all this is exacerbated by breastfeeding. How to lose weight if you feed your baby with breast milk? How to create the necessary for losing weight calorie deficit, so as not to limit the nutrition of your own baby? Let's try to figure it out.

Nutrition for weight loss during HB

Breastfeeding is a good time in the life of every woman. She feels needed, needed and able to feed her own child. However, many mothers make a mistake when they eat a lot and often. The amount eaten does not affect breast milk, it is proven. The fat content and the amount of milk are affected by the nutritional value of the products, the calmness of the mother, the amount of attachment of the baby to the breast, drinking and many other factors. On the contrary, losing weight on GW is easier, because the kid takes the lion's share of calories. Here are some nutritional rules you must follow to lose weight while breastfeeding.

1. Choose quality, not quantity of food. Say “yes” to soups, nuts, fruits, vegetables, cereals, meat, honey (if the baby is not allergic). Refuse from pasta, sugar, mayonnaise, sweet rolls, condensed milk. Believe me, the value of your milk will not suffer from this. On the contrary, frequent consumption of liquid first courses increases the amount of milk.
2. If you want to eat carbohydrates (sweet, pastries), you need to do it in the morning. After dinner, no prohibited foods.
3. Do not eat three hours before bedtime - this is important.This rule alone can help you lose a couple of kilograms per month. If hunger is intolerable, you can drink a glass of hot water, eat a carrot or cucumber, a piece of boiled fish or chicken. Eating fruits at night is a mistake. They contain glucose, that is, sugar.
4. Limit portions. No need to eat a huge plate of the same buckwheat - there is nothing good in this. Before you check whether the amount of your food is normal, put it in a glass. The volume of one meal should not exceed this glass.
5. Many mothers have adopted one effective method. You need to eat with your child. That is, the baby eats about every 3 hours, you should eat either with it or immediately after it. So you get a quality fractional food.
6. In this situation, you more than ever need to respect the water balance. After all, water removes the decay products of fat from the body. In addition, drinking 2-3 liters of water a day, you provide your child with enough milk.

Adhering to these simple rules in nutrition, you will not notice how soon you will return to your “pre-pregnancy” weight.

Physical activity

Weight loss is not only proper nutrition, but also physical activity. Remember that all movements should be moderate, comfortable. After all, your body has not fully recovered from childbirth. You can not injure your chest - all jumps are contraindicated. Nevertheless, there are many types of activities that will help you regain harmony during the feeding period of the baby.

1. Fitness. This kind of load for those who have someone to leave their child. Ask your husband to walk with your child for an hour near the gym so you can work out. Baby for a while you can leave your grandmother or nanny - use these features. An integrated approach will help you quickly get in shape.
2. Hula Hup. If there is no time or money for a gym, you can use such a simple sports equipment as hula hoop. A heavy object perfectly removes fat from the sides, abdomen and hips, if given at least 10 minutes a day. Do not pay attention to the bruises that may appear from the projectile at first. This is a small fee for a flat tummy.
3. Press. Get rid of the abdomen will help familiar ab exercises.Lift the body, lying on the floor and fixing the legs. Each time, increase the number of repetitions. Reach up to three sets with 30-35 repetitions. You can remove the lower tummy with the exercise "scissors". To do this, lie down on the floor, pull straight legs off the ground and cross them together.
4. Run. Try to get up early - while the child is still asleep, and the husband has not gone to work. You can go to the stadium and do a couple of laps. It is very effective. Not only that, you are not only physically involved. Simple discharge, like running with headphones and your favorite music, can bring you back to life, tear you away from routine matters. Just be careful if you have large breasts - carefully fix it with laundry, so as not to damage.
5. Yoga. This is a modern kind of sports load, which excludes sudden movements and jerks. Given that you are breastfeeding, for you yoga is what you need. Stretching, breathing exercises, the adoption of various postures is not only a sport, but also harmony with the outside world.
6. Walking. This is one of the most proven and effective ways to lose weight. Since a young mother with a child is supposed to walk a lot, use this need for your own purposes. No need to go out, sit on a bench and chat with other moms.It is necessary to take a stroller and wind circles around the park with it, near the reservoir, wherever there is a direct road and clean air. To enhance the effect of exercise - wear walking shoes with heels. This will increase the load, and therefore will give a more effective result.
7. Swimming. This type of exercise is absolutely safe; even women who have recently undergone caesarean can swim.

There are many types of physical exertion, you need to choose what is right for you. When following the rules of nutrition and sports it is very important to get enough sleep. With a lack of sleep all your efforts may be in vain. Of course, when there is a small child in the house, normal sleep is a rarity. However, remember about yourself and try to organize your mode so that you have time for yourself. The main rule - sleep when the child sleeps! You can do household chores when your child is awake - he is perfectly lying in the cradle next to you when you are cooking dinner or washing the floor. The main thing for a kid at his age is to see a happy mother and hear her voice.

Motivation

This is another important aspect for obtaining serious results.Often consider photos from past life when you were slim and beautiful. Try on your favorite jeans - would you like them to sit on you that way? Buy scales and track the results - each plummet will be received with gratitude to your labors.

Do not forget about the cosmetic side of the issue. Take care of your body, do not let the skin sag after weight loss. To do this, make a variety of natural masks, scrubs, peels. So you can love your body and do not allow the momentary desire to eliminate all your efforts.

If you have planned cellulite, you can also get rid of it. Make an effective honey massage for your legs. Just apply a thin layer of honey on the problem area of ​​the thighs, and then apply and tear off the palms. In a few minutes it will be harder and harder to tear off the palm. After the procedure, you will notice a white bloom on your hands. This slag and dirt that came out of the pores. After 10 sessions of this massage, you can again flaunt in short skirts.

Maternity is a great time for any woman. However, you do not need to completely dissolve in the child and throw your body.Your baby needs a happy, beautiful, confident and self-satisfied mom. Love your family, but do not forget that you are a woman!

Video: breastfeeding diet