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 strict diet. The baby who is breastfed 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 childbirth, it is not enough to reduce the amount of food consumed, you need to get rid of excess weight in a complex. Experienced nutritionists developed effective recommendations and identified the main aspects that we will talk about today.

Why weight does not go away after giving birth

It is quite difficult to get rid of hated kilograms after the birth of a child, this feature has several reasons. Some young mothers notice that with the birth of a baby they gained about 2-3 kg. to existing body weight. In attempts to restore the previous 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 balance arrow hangs at the previous mark, the body tries to convey that it is not yet ready to part with the kilograms it had previously gained. Most of the body fat breaks down during breastfeeding, and the remaining fat prevents the general depletion of the mother's body.
2. An important role is given to the hormonal background in the postpartum period, it can last up to one and a half years. Hormones cannot be produced in the previous mode, so body weight increases or stands still. These factors add to overall fatigue, stress, lack of sleep, and a poorly balanced diet.
3. Speaking of the postpartum period, many women fall into a protracted depression that can last up to a year. This syndrome makes newly-born mothers irritable, lethargic, angry. Very often there is a dislike for the child, crying, craving for sweets and flour, a rejection of wholesome food. All of these factors do not help to lose weight after childbirth.
4. In attempts to become slimmer, many girls forget that it is necessary to make a daily correct diet. You can not include fatty, pepper, salty and sweet dishes in the menu. Also, body weight can stand still due to constant overeating, in some cases the weight will increase. Add to this the lack of physical activity and violation of the daily routine.
5. One of the main factors in gaining excess weight after childbirth is considered to be refusal from breastfeeding. Milk accumulates in the body, provoking an excessive content of fatty acids. Metabolism and blood circulation are disturbed, internal organs begin to work in slow motion. When breastfeeding, a woman loses about 350-550 Kcal. at a time, otherwise these indicators are added to body weight.
6. Of particular importance for weight loss in the postpartum period is the psychoemotional component. Many girls do not attach importance to this aspect, but in vain. First of all, internal motivation suffers, which does not allow to set specific goals and objectives. Women initially program the brain for failure, when once again they look at themselves in the mirror.
7. Interfering with weight loss can be internal causes, such as an 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 ones. Feature is caused by age-related changes.

General Weight Loss Rules

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

1. Follow the drinking regimen, drink 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, fermented baked milk, 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. It’s good if in addition you will jump 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 the prepared dishes on salt. Provide this opportunity to households, otherwise you will constantly disrupt the metabolism. Never skip breakfast. If you want to lose weight after giving birth, you need to send a signal to the body after waking up that it is time to wake up.
4. To improve the emotional state, it is sometimes important to conduct a relaxation session. An excellent option is home yoga, a fragrant bath on herbs and ethers, listening to quiet music, dancing or reading books.
5. Many new moms suffer from insomnia or chronic lack of sleep. Try to rest at least 8 hours a day. Cut out a minute to sleep at every opportunity. Did the baby take a nap? Lie down with him, close your eyes and don’t think about anything. Lack of sleep leads to a loss of energy, as a result of which the body is not able to burn excess calories.
6. Normalize the food system, food intake should be fractional. The ideal option is to have three main meals and two snacks. Make the menu in such a way that it contains a sufficient amount of iron. This compound helps to accelerate blood circulation in the gastrointestinal tract, as a result of which fat is burned faster.
7. In no case do not starve, even if physically making time for eating is very difficult. As mentioned earlier, you need to eat 5-6 times a day. Starvation causes the metabolism to slow down by 60%. The body begins to set aside "reserves for a rainy day", cutting them out absolutely from all products. There is only one outcome - plus 3-5 kg. to existing body weight.
8. Even if you are very busy, devote at least a quarter of an hour a day to exercise. Absolutely everything is suitable: climbing stairs, squatting with a five-liter bottle, torsion of a hoop, jumping rope, morning exercises, breathing exercises, etc. If you manage to send your mother-in-law or husband for a walk with the baby, turn on your favorite music and dance as much as you can.

An exemplary 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, mothers of infants lose weight quickly enough. To further help the body get rid of hated kilograms, drink about 2.5 liters. filtered water, since 85% of breast milk consists of it.
2. After waking up in the morning, take your time to feed the baby. To get started, wash yourself, after 10 minutes, drink a cup of green tea with Stevia (a natural sugar substitute) and low-fat milk (Parmalat is suitable, the fat content is 0.1%). Only after drinking drink start breastfeeding. Include cottage cheese with a fat content of 1 to 3% in your daily diet, it is easy to use and healthy.
3. To quickly lose weight after giving birth, lean on fresh and steamed carrots (in a slow cooker). The vegetable normalizes the activity of the intestines, saturates the body with vitamin A (if the carrots are seasoned with olive oil).It is also worth consuming a large amount of fresh vegetables (about 1.2 kg. Per day) and fruits (about 1.5 kg. Per day).
4. To saturate your body with fiber and protein once a day, use stewed fish, boiled lean meat or a sea cocktail. Discard food cooked in a pan using oil completely. Eliminate starchy foods and soy, sweet foods in all forms (candied fruits, sweets, cakes, pastries, etc.) from the diet.
5. If you want to taste the “forbidden” fruits, replace candied fruits with dried fruits without sugar, chocolate candies with honey (no more than 1 teaspoon per day), natural jam (in limited quantities). Do not give up cereals and legumes, eat oatmeal or buckwheat porridge, eat whole grain breads.
6. In the postpartum period, the female body experiences 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, not an ordinary person). Beware of vitamins A, D, E, K.
7. Prohibited foods include fast food, homemade canned food and pickles, spicy, peppered, fried, and flour dishes. It is also worth completely abandoning bananas and grapes, milk with a high degree of fat content, carbonated drinks, black coffee, sweets. It is not recommended to eat wheat bread, fatty broths, pork (everything except pulp), starchy vegetables and cereals.

Diet supplement

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 begin to develop individual intolerance (vomiting, diarrhea, fever). At the same time, after taking such drugs, the weight will become a “dead weight”, it will be quite difficult to stir it up.
2. Without fail, keep a diary in which all the calories consumed per day will be taken into account. Visibility will help you control your appetite and eat on the clock at regular intervals. The number of calories should not exceed the figure in 2000. If you started to transfer babies to complementary foods, reduce the number to 1600-1700 Kcal. per day.
3. Do not allow sudden weight loss, as a result of which the stomach and skin of the whole body in particular sag. Experienced nutritionists unanimously say that a nursing woman should not lose more than 450 grams. excess weight per day. Otherwise, the activity of the endocrine and circulatory system is disrupted, metabolism slows down, problems in the work of the stomach and intestines begin, and the immune system decreases.
4. Make your daily diet in such a way that it contains all the allowed foods. Avoid monotonous nutrition, it will quickly get bored, as a result of which you will begin to allow yourself prohibited foods. Eat in small portions (about 200-250 gr. Per reception) 5 times a day, and not 2 times, as is common with many women. An extreme meal should be carried out at least 4 hours before going to bed.
5. Take the habit of doing gymnastics in the morning for a quarter of an hour. It is enough to perform torso in different directions, to lunges and squats, to stretch. Such manipulations will accelerate blood flow, tone the emotional state, and will contribute to rapid weight loss. By permission of the doctor, sign up for a yoga, stretching, swimming, pilates or dance section.
6. Massage problem areas daily. Sort the folds on the stomach and hips, use special vacuum jars to work out the legs. This method will accelerate the outflow of blood and the breakdown of adipose tissue. Use a massage glove, exercise machine or hard sponge to warm your skin while taking a shower.
7. In order to reduce the size of the postpartum abdomen, regularly do body wraps.To do this, smear the skin with honey, wrap yourself with cling film and start doing housework. Remove the polyethylene after 1-1.5 hours, rinse the body with a contrast shower.
8. It is important to remember forever that you are forbidden to go on a diet for six months after giving birth. This period is reserved for the female body to restore hormonal balance, rebuild to other foods, saturate with useful elements that disappear immediately after the birth of the baby.

Breastfeeding Sports

1. After the birth of the baby, the newly made mothers do not have time for themselves, and this is not surprising. Household chores, walking with a child, feeding and care - all this takes time and effort. As a result, weight decreases slowly, and the skin sags. In order to prevent this, it is necessary to slowly but surely go towards the intended goal. Fitness will help you with this.
2. One of the common variants of "home sports" is the carrying of 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 height and weight gain of the infant.
3. During daily walks, leg muscles are strengthened, buttocks are tightened. If you regularly draw in your stomach, after a month the abs will begin to be visible, the volume of your waist will decrease. Additionally, you can twist the hoop for 15-20 minutes a day.
4. If you are eager to start a tougher training, consult a doctor and sign up for a gym. During breastfeeding, it is worth giving preference to not very intense swimming in the pool, yoga and Pilates for beginners.
5. If you are an avid gym lover, perform a set of exercises without weights. If you work with additional weights (iron), lactic acid will begin to be released in large quantities. Breastfeeding will become impossible, as the mixture becomes bitter.
6. Newly born mothers are strictly forbidden to load the body with cardio workouts. These include jogging, exercise bike, step, skiing, classical aerobics. Avoid exercises aimed at working out the pectoral muscles. For any activity that results in chest shaking, use a supportive bra.

Breast Care

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

1. To prevent this from happening and not to resort to laser skin repair, take the habit of wiping the skin with ice. The duration of the procedure is 45 seconds for each mammary gland. You can not prepare cosmetic ice based on medicinal herbs, otherwise the baby will develop an allergy.
2. After waking up in the morning, take a contrast shower, pouring strong pressure on the chest first with cool, then warm water. 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 your hands, spread your elbows to the sides. Try to squeeze the ball as much as possible, do the exercise for 5 minutes.
4. Get lingerie that supports your breasts. It will not allow the skin to sag after the end of feeding. Choose cotton products with extra back support (wide rail).
5. Buy cosmetic peeling marked “hypoallergenic”. Perform the scrubbing procedure 4 times a week, the duration should be at least 20 minutes. If possible, combine peeling with massage, gently massaging the mammary glands and the area under them.

It is difficult enough to lose weight after childbirth, but the procedure cannot be called impossible. Follow the drinking regime, make a menu for a week in advance, cook dishes in a slow cooker or steamed.Do exercises and massage daily, sign up in the gym, perform a set of exercises without weights.

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