How to lose weight after childbirth, so as not to break the lactation and not harm your newborn baby: the basic principles of a diet for nursing mothers. Loads with baby

The date: 11.10.2019

During the pregnancy, every woman is gaining overweight, with which it is very difficult to part after delivery. Return the attractiveness and get out of each other again every one. It is not always enough to just follow the diet or eat right.

Do not get upset, as it is possible to lose weight in a nursing mom after some time after delivery is still possible, but for this you need to make an effort.

The reasons for the weight gain on GW is sufficient, but the following are considered the following:

Increase food portions. It is during the GW period that the woman begins to eat for two, thereby trying to increase the amount of milk. Subsequently, it relaxes and ceases to control the size of the portions and the number of meals.
Reduced activity. Young mothers are in no hurry to leave the house, enjoying the baby, and trying to do everything, thereby her movements are limited to the house, it practically does not happen on the street, and its energy does not have time to waste.
Genetics. The predisposition to the weight set is most often manifested during this period.

When you can start lose weight after delivery

It is not recommended close to fight with unnecessary kilograms immediately after returning from the maternity hospital. At least 2 months, it is necessary to give a relaxing body from the transferred load and get used to the role of mom.

Most likely, a few kilograms will leave without applying diets and exercise, as a woman on GW is mainly powered by certain products that are allowed. They do not have special calorie and do not contribute to weight gain.

If a woman gave birth to a child with the help of a cesarean section, she should not think about losing weight early.

This is due to the fact that the seams may dispense or they will simply appear in their place. Therefore, it is recommended to wait from 6 to 12 months, depending on the state of the seams, complications and complexity of the operation.

To successfully combat overweight, you need to follow the following rules:

Basic mistakes

Training for nursing mothers

Start training a nursing mother can from 2 month old age, if the childbirth was not complicated. If it was Cesarean, then you need to start physical exertion after 4 months. However, each woman has a normal body in a normal time, so it is necessary to listen to your well-being. Sometimes contraindications can last up to 12 months.

Nursing mom before losing weight after delivery it is necessary to analyze the following factors:

How many births and the number of cesaric sections were.
The location of the seams, if it was Cesarean, and their condition. If there is a risk that they can disperse, then it is not worth the physical exertion.
Complications during and after surgery, if there were.
Features of the course of pregnancy, for example, increase pressure.

If there are no contraindications, then you can proceed to physical exertion.

During classes, it is necessary to be guided by the following recommendations:

Drink water to restore the aquatic environment in the body.
The physical activity must be sought for the body.
Exclude too active classes, as they may adversely affect the amount of milk.
To use special clothing. It is especially recommended to use a special bra that will support the chest with loads.

Practices like "body and mind"

Nursing mothers cannot immediately begin serious training, so the practice of "body and mind", which includes yoga, Pilates and meditation, will be an excellent solution for them. It is necessary to approach the choice of a certain type of classes with the mind, since not every kind of yoga is suitable for a nursing mom.

Hatha Yoga - a safe way for nursing mom Lose weight after delivery

It is best to choose this type of classes where smooth leisure movements will be present. An excellent solution will be Hatha Yoga. It will allow simultaneously to relax and strengthen the muscles. Thanks to such classes, any mother will be able to charge the energy and get a lot of positive emotions.

Meditation will ensure the following results:

improved mood for weight loss;
the figure will become more tightened, the spin smooth will disappear the stuff;
improves performance, life potential will increase;
body's cheerfulness and spirit will accompany the whole day;
will decrease the appetite;
depression and oppression will go away.

As a result, the weight will begin to melting without harm the body.

How to lose weight after childbirth nursing with Pilates:

start any lessons with minimal load. Then you can increase them;
during classes, there should be no discomfort and unpleasant sensations. When they appear, it is worth abandoning Pilates at least for a while;
you need to do in the most comfortable clothing that will not fade movement;
between the approaches you need to do intervals for rest;
training should last at least 40 minutes;
it is recommended to stick to the right nutrition, then weight loss will be faster.

Natural exercises

How to lose weight after childbirth - nursing mom make it quite difficult and you can not always start charging, it can start the way to a slim body with the help of natural exercises.

Wearing a child in Kangaroo - this is a real gymnastics, as the muscles and back muscles participate in the process. A child in time is gaining weight, respectively, the load for the mother will become more, which will allow you to pull up the shape.

Long-term walks with the baby in the fresh air are also excellent natural exercise. While the child sleeps in the stroller, a woman should walk, and not sit on a bench. Only it is possible to burn extra calories and, accordingly, start losing weight.

Right exercise

Swimming. It helps to burn up to 600 kcal in 1 hour, has a beneficial effect on the body as a whole.
Walking. For this sport, no investments are required. You only need free time. For an hour, you can burn about 400 calories.
Yoga. On average, about 500 kcal leaves the hour of classes.
Aerobics. It is possible to start it only 6 months after childbirth. 700 calories are burned in an hour.
Cycling. For this sport, it is also worth going for six months after the birth of the baby.

For nursing there are limitations. They can not be engaged in athletics and running.

Although calories are burning pretty quickly, but this can affect the amount of breast milk. Power loads are also not recommended, as they require the maximum amount of force costs.

Complex exercise

During weight loss, nursing mom can use the following exercise:

Diet nursing mom after childbirth

How to lose weight after giving birth to a nursing mom with a diet:

Variant diet for slimming nursing mom:

Embodiments of dishes to reduce weight for nursing mothers

How to lose weight after generic nursing mom using the menu selection, you can see below:

Breakfast:

oatmeal on water with the addition of an apple;
buckwheat with milk;
casserole or pudding casserole;
baked apples with cottage cheese;
oatmeal.

Dinner:

puree soup on broth made of vegetables;
stewed turkey fillets with vegetables;
peppers stuffed with chicken minced meat;
boiled beef with a salad of vegetables;

Afternoon person:

omelet;
curd souffle;
cheesers;
non-fat yogurt;
small handful of nuts and rippy.

Dinner:

baked fish cutlets;
tuna and vegetables salad;
farming steam boards;
potatoes baked with chicken breast;
vegetable casserole with beef minced meat.

For snacks in the morning, fruits can be used. A couple of hours before sleep, you can drink kefir or ripper 2.5%.

Drink mode

On the day it is recommended to drink 1.5-2 liters. Clean water per day, excluding other drinks. Women during lactation need about 2.5-3 liters. Fluids, including various broths, compotes, tea. When weight loss, it is necessary to drink a glass of water from the morning on an empty stomach. This will speed up the metabolic processes, dispersed the metabolism and accelerate the weight relief accordingly.

Further, a glass of water needs to drink in an hour after eating. The remaining amount of water needs to drink during the day. Immediately before going to bed, it is not recommended to drink, as swelling may appear. New drinks, especially juices and compote, you need to be introduced in a diet carefully, as they can cause allergic reactions in the baby.

Pharmacy additives: pros and cons

Many biologically active additives (dietary supplements) cause allergies in children, lead to diarrhea or constipation, inhibit, and sometimes on the contrary, they excite the nervous system. In this regard, pharmacy additives are not recommended for the use of nursing mothers. Lucky with dietary supplements is better to start after the cessation of GW.

Massage

Massage will help to lose weight nursing mom if it is prohibited by high loads.

Massage is contraindicated, if the following symptoms are present:

temperature and inflammatory process;
allergy;
bad work gastrointestinal tract: constipation or diarrhea;
skin diseases;
bleeding;
blood diseases;
hard breath.

If there are no contraindications, then a nursing woman can use the following types of massages:

Plug. Due to the plugs, the skin of the belly becomes more elastic, stretching stretching.
Jacket. Such a massage is performed using special cans. It helps to increase the elasticity and elasticity of the skin, launch fat burning processes.

Wraps

How to lose weight after generic nursing mom with wraps:

use only natural mixtures;
do the procedure with courses, 10-12 times. Otherwise, there will be no effect.

Woman on GW for wrapping can use the following natural mixes:

The wrapping time is approximately 60-100 minutes.

Scrub

Contraindication for scrubics are allergic reactions, skin diseases and wounds on the skin.

The most popular and effective scrubs are as follows:

From coffee. For it, ground coffee beans and honey will be required. In the bowl, these 2 components are connected and rubbed into the skin. Leave for 10 minutes, then wash off the warm shower.
From oatmeal. Need 100 gr. oat flakes, 1 tbsp. l. Sea salts and 50 ml. Heated milk. The ingredients are connected together, give it in a couple of minutes and apply to the code for 15 minutes. Washed warm water.

Special clothes and belts for weight loss

Clothing for weight loss allows you to improve the results when working on your body, but when complying with the correct power and physical exertion. If a woman wants to lose weight only with such clothes, then most likely nothing will work, as it is only an assistant.

It is recommended to wear at the time of sports, as it enhances sweating and thereby helps to get rid of excess weights much faster. The most popular are the belts "AB Himp". They contribute to the strengthening of the abdominal muscles. You can start wearing them 1.5-2 months after childbirth.

Magnetic Rings "Slimfit"

Magnetic rings are recommended to wear 2-3 hours on the fingers. Due to the stimulation of singular points, they contribute to rapid slimming. Rings are recommended to be used in a complex with proper nutrition and light exercise.

In addition to weight loss, Ring Slim Fit has another positive effect:

increase vital energy;
eliminate muscle tensions;
relax;
support the body in tone;
help to normalize the work of the internal organs;
reduce appetite.

How to lose weight with breastfeeding after cesarean

pour it right, excluding allergens;
drink enough water;
add physical exertion, but not immediately. After childbirth, you need to withstand a pause of 2-3 months. Abstinence from training can be 6 months, depending on the general well-being of a woman and a seam.

Basically, it is possible to lose weight with a nursing mom after childbirth, observing the basic nutrition guidelines, making exercise, as well as using wraps and scrubs.

Article clearance: Svetlana Ovsynikov

Video on the topic: how to lose weight after childbirth nursing mom

Consultation of the obstetrician-gynecologist: how to lose weight after giving birth to a nursing mom:

The challenge to lose weight after childbirth when breastfeeding goes to the fore for the majority of the newly-made mothers. Basically, the kilograms scored for pregnancy go by themselves. After childbirth, the woman becomes easier for 5 kg - on average, the child, placenta, octoper water weigh so much. Over the next two weeks, 3 kg disappear: the accumulated fluid is removed, the weight of the uterus decreases. From the remaining extra kilograms you can get rid of six months.

How to lose weight after childbirth nursing mom at home

Psychological condition

In the first weeks after the birth of crumbs, the young mother has to be not easy. First, the routine of her day changes, the frequent wakes of the crumbs do not allow sleep. Secondly, because of the hormonal perestroika, irritability and plasticity increase. Thirdly, does not add optimism and the flooded figure.

All this leads to an increase in appetite. To leave the weight, use any opportunity to sleep, organize your day so that at least a little time to pay yourself. Learn to enjoy communication with a child, walks, music.

Power Mode and Lifestyle

Do not forget to eat regularly. You must have three main meals and two fruit snacks. Sweets and white flour bread should be excluded from the diet or strongly cut.
For normal lactation, as well as to reduce weight, nursing mom needs to drink a lot! Therefore, it's time to form a healthy drinking mode. Drink at least 2 liters of water per day, refuse coffee.

After childbirth, you need products rich in protein, iron and calcium. This is cheese, fish, bird, lean meat, nuts, liver, coarse bread, as well as fiber: fruits, vegetables, greens.
Watch out the calorie: if you do not feed the breast, the energy value of the diet should be 1600-1800 kcal. In breastfeeding, calorie need to increase by about 300 kcal. Remember that strict diets are contraindicated to you: defective nutrition can lead to development of rickets, anemia, a delay of growth and development. Try to eat balanced, then the weight loss will become a bonus for the correct habits.
When the child is growing, do not commemorate him, even if his porridge or mashed potatoes are very tasty.

Physical activity

Immediately after delivery, it is allowed to do articular gymnastics, strengthen the muscles of the pelvic bottom (pay attention to the exercises of the Kegel), swing muscles of the hands.
After 7 weeks, if the childbirth was natural, without complications, you can already do fitness, but in gentle mode.
After the cesarean sections, wait at least two months.
But at this time, avoid exercises aimed at strengthening the muscles of the press, forget about weight lunches. Before engaged in the stomach, consult with a gynecologist or surgeon, there is no diastasis (the divergence of the direct abdominal muscle due to pregnancy).
More serious loads can be started through the weather after childbirth. But if you did not actively engaged in sports before and during pregnancy and feed the baby with breasts, be careful with the loads.
In order to easily lose weight after delivery, try to train every day. During walks, I do not release a stroller from the hands, then accelerate, then slow down the pace, follow the fraud, mahu's legs. Do not forget to keep your back straight. And at home do exercises with a child in your arms using it as a crayler.

Quickly return to the form after childbirth, this exciting gymnastics will help. You will be able to pull the figure, and the crumb - get a sea of \u200b\u200bpositive!

The newborn child requires the constant presence of Mom near himself. Take advantage of this to make your daily gymnastics, even more efficient. Little man, although weighing everything, can perform in the role of live dumbbells or a non-standard weighting agent - the kids are caught so catchingly when they happen to them!

Important!

You can start doing these exercises only when the karapuz confidently keeps his head.
Choose such a moment to charge when the baby in a good mood, does not hone and does not want to sleep or eat.

Exercise "Flying flights"

Sit on my knees, dropping the buttocks to the feet. Make sure that you are steadily. Take the kid under the mouse and lift it up, straightening hands. You can do it quickly or slowly - how to like the child. Repeat 10 times.

Exercise "Close - Four"

Stand straight, spread your legs and slightly bend ahead. Take a child under the back, face to yourself. Flexing hands, lower the kid down. Do not bend my legs. Then bend your hands again, bringing the crumb to yourself. Repeat 10 times.

Exercise "Live Gury"

Sit on the buttocks, bending the legs in the knees. Put the baby on the back side of the feet and take the handles. Keep hard - do not let go! At the same time reject the housing back and raise the leg with the baby up. Close for a moment in the middleside position, and then return to I.P. Repeat 10 times.

Exercise "On all fours"

Put the crumb on the stomach, and you yourself stand on all fours. He will try to crawl, and you move after him, walking like a dog: left hand and right foot, then on the contrary. Perform 3 minutes.

Important!

The rate of weight loss recruited during pregnancy depends on whether the woman was engaged in sports before, did she not allow themselves too much, hatching the baby.
Do not force events: you should lose no more than 500 g per week. Otherwise, the hormonal failure is not excluded.
After childbirth, the nursing mother decreases the level of estrogen and progesterone, and the metabolism slows down. If the diet remains the same as during pregnancy, the amount of adipose tissue will increase.

Additional measures for weight loss after delivery

Self-massage. A good way to tighten the skin in problem places and activate the bloodstream is a massage. It is better to carry out the procedure with hands, but you can both roller ribbons, as well as special massage brushes and manual massagers.
Scrabble. For weight loss after delivery using a spa procedure, hypoallergenic ready scrubs should be used, and ideally prepare independently from natural funds. The benefits of will be doubled by combining the compatibility with a special glove massage. You can finish the procedure with gentle poultry or contrasting shower.
Home wraps. This effective way to clarify itself is also recommended to be carried out with the help of extremely natural funds. (See a detailed description in the article), avoiding components harmful to nursing mothers, such as vinegar or essential oils.
Meditation. Extremely useful technique for young mammies, which will help strengthen and make elastic muscles, and most importantly - contacting you can stabilize a restless psychological state and avoid postpartum depression.

How can not lose weight with breastfeeding

A nursing mother, asked for the purpose of returning the previous form, it must be remembered that the task of quickly lose weight after childbirth will not bring the benefit to neither her nor, especially, the baby. The recovery process will require the time that will work for you and will definitely bring results, but not earlier than six months, depending on the individual characteristics of the body.

After the birth of a child, a woman wants to restore the shape in the abdomen, some want to get rid of excess weight. Not allowed a strict diet for nursing mothers for weight loss to maintain the production of breast milk. A decrease in weight in a healthy body passes gradually, eliminates additional stress: it is better to emphasize on proper nutrition.

Possible difficulties

The process of weight loss can occupy 7-9 months - about the same amount it took the body to dial it. Some continue to recover for the following reasons:

Consumption of large portions of food because of the habit developed during pregnancy;
Increased appetite due to constant stress. Without recovering a heavy test - childbirth, a woman is faced with new difficulties: lack of sleep, fatigue, anxiety for the kid. Young mother wants to restore the form, but there is no strength or time for it. Many begin to "eat" the problem;
Abuse of rigid diets. Fast weight loss The body perceives as a danger, significantly slowing down the metabolism and accumulating the maximum of the entire eaten. Lactation can decrease. The mechanism is laid in us by nature and starts for self-preservation. As a result, the opposite effect comes: weight stands still or added. Return to conventional power after such a shake leads to an increase in body weight. The body spares energy to survive possible starvation in the future;
Limitations in the menu for a nursing mom. Sometimes pediatricians recommend full failure of fruit, dairy products. Bans can lead to a shortage of nutrients and an increase in appetite. The most stringent restrictions must be observed before the child's monthly age, then one should gradually enter different products, starting with small quantities.

The psychological aspect is important: a young mother must allocate for himself a little time. You need to perform simple physical exercises during the day, put yourself in order before walking. Proper attitude and support for relatives help quickly back into the form.

Exclude from the diet

List of products that prohibit postpartum diet for nursing mothers:

Sausage products, smoked, canned food - due to the content of carcinogens and preservatives.
Fast food - hamburgers, chips, rye crackers.
Feed sweets, cakes, cakes.
Spices, seasonings, various sauces, ketchup and mayonnaise.
Alcohol.
Roasted drinks, juices - contain a large amount of sugar, dyes.
Strawberry, citrus, chocolate - due to high allergenicity.

You need to moderately consume salt, limit the marinades, soy. During pregnancy, it was possible to eat a few of any desired dishes. After childbirth, you need to control your whims and thoroughly think through the diet. This will allow you to lose weight and not subject a kid by the action of harmful substances.

Risk Groups

Some dishes are particularly often allergic in infants, they are recommended not to use during the first month of life. After you can try in small quantities and follow the child's reaction. These products include:

Chicken meat, eggs purchased in the store. They contain antibiotics capable of leading allergies. Homemade products can be used, but eggs are excluded from the menu in the first weeks after delivery due to the high protein allergenicity;
, casein from which not always tolerate small children;
Fish, seafood;
Some types of vegetables - cabbage, Bulgarian pepper, tomatoes, cucumbers;
Honey, and nuts;
Products with artificial dyes - can cause diathesis, capable of providing a negative impact on the development of the kid;
Pickles from fish and mushrooms, sharp food - belong to strong allergens. Can lead to coliks in a baby. To digest mushrooms, the gastrointestinal system of the child gets used to only 5 years;
Wheat cereals, as well as bunch and millet.

Bean and white cabbage when using a nursing woman can cause a bloating and colic in a child. It is better to exclude them from the menu in the first 3 months after birth, and then subject to thorough thermal processing.

Maintain lactation

Nutritionists recommend feeding baby breasts longer, since this natural natural process normalizes metabolism and contributes to a gradual reduction in weight. For supporting lactation, it is important to drink enough quiet water. You can use herbal teas to improve milk generation: they improve metabolic processes, normalize digestion and promote weight loss.

No need to eat more to increase lactation. Food should be correct and full, to fill the deficit of trace elements and vitamins. According to energy standards, the flow rate of milk is 800 kcal daily. The third part of the body takes from fat stocks, additionally with food it is required to receive approximately 500 kcal.

General rules

The diet for slimming nursing is to comply with the recommendations:

In the morning after awakening, drinking a glass of water, approximately half an hour before breakfast. It will help run digestion and speed up metabolic processes;
Drink more water during the day, you can use mineral without gas, but it is not necessary to completely switch to it because of the risk of a possible oversupply of trace elements in the diet;
Feed more often, about 5 or 6 times a day, in small portions (about 250 g). Chewing need slowly, so the stomach will give a signal on saturation with a small amount of eaten;
Consume less fatty dishes, give preference to fermented milk products. It is better to eat them after thermal processing, making casseroles, cheesers for a couple, lazy dumplings;
Daily include vegetable salads in the menu, fruit. It is worth choosing a variety characteristic of the region. Exotic fruits are better introduced into the diet after six months;
Reduce the number of ordinary food, if there is a habit of trying a lot while cooking or edeya for children porridge, mashed potatoes;
Prefer fish dishes. From meat it is better to choose non-fat veal, turkey, beef;
Eliminate roasted, all dishes cook in the oven, steamed or boil;
Instead of sweets, eat a small amount of dried fruits, nuts;
Keep the diary of the eaten dishes in order to reveal the possible allergies in the child to some products and exclude them from their diet. In breast feeding, you need to pay attention to the digestion of the baby, some vegetables can have a laxative effect or cause constipation.

Do not refuse croup: porridges are the source of energy, beneficial substances, help to establish digestion.

Approximate diet

Under GW, a thinning woman should take care of a diverse nutrition, while it is necessary to take into account the individual features and age of the kid. Be sure to exclude allergies.

First days

The most strict diet of the nursing is required at first after the birth of a child and is painted by day:

1-2 - It is allowed to eat unsalted porridge on water, bread, dried fruits. Drinking clean water;
3-6 - in the diet is added puree from stewed vegetables. You can drink a glass of low-fat kefir daily, besides ordinary water allowed;
7-10 - You can include in the menu boiled potatoes, baked fish, you can exist green grained apples. Pasta is allowed, no more than 200 g per day.

Compliance with diet is necessary for the well-being of the mother, the health of the newborn. The first ten days they only recover from tested stress.

Subsequent menu

Efficiency when driving during feeding shows the following options.

For breakfast, to choose from:

Toast, small amount of cheese;
Tomato with toast and cheese;
Boiled egg, 3 pieces of bread;
3 tbsp. Spoons are not sweet flakes with boiled milk, banana.

Lunch options:

125 g boiled beans, a couple of toast, banana;
150 g of boiled potatoes, tomato, cheese slice, cabbage salad, one fruit;
Bun, Edam cheese, vegetable salad;
A slice of ham, a couple of pieces of bread with mustard sauce, a little cheese, yogurt without additives;

For dinner, to choose from:

100 g cod (boiled or grilled), puree with the addition of milk, tomato, broccoli, a bit of green peas, yogurt without additives;
Spaghetti, tomato sauce, minced meat, cheese and garlic with greens; Apple;
Chicken meat on the grill (200 g), 150 g of potatoes "in uniform", a little corn, stew carrots, one fruit;
100 g of grilled liver, 150 g of potatoes "in uniform", cabbage salad, apple;
Boiled cauliflower, vegetable salad, some cheese, banana.

As a snack of breastfeeding, it will be suitable:

Toast with jam or cheese;
Grapes, cake (small piece);
2 tomatoes, a couple of pieces of bread, 30 g of cheese.

The approximate menu can be developed independently, based on its preferences.

It is important not to consume more than 2000 kcal (1500 kcal for women of small growth) per day, exclude the consumption of products prohibited by nursing or causing intolerance to the baby.

Unloading Days

For the body of a nursing mother, it is easier and more useful to carry out short-term restrictions in food. You need to start not earlier than two-month old baby. One, maximum - two unloading days a week. General rules:

The restriction should not lead to stress, it is important to follow your well-mindedness, with discomfort it is better to abandon unloading days;
The amount of one is divided into 6 servings, eat per day;
Do not use another food;
On the day drink 8-9 glasses of water, not counting the beverages specified for some days;
Last food intake - no later than 8 pm, or, depending on the regime, two hours before sleep.

Nature laid so that during pregnancy a woman accumulates extra kilograms to be able to irrigate the child in the event of a deficiency of products. It is quite obvious that this fact is not happy about young mothers, but there is no reason for the disorder: weight loss after childbirth during breastfeeding is also quite natural, as well as a weight gain during the waiting period of the child. But in order to get rid of hated fat, it is necessary not only to regularly feed the baby, but also to eat correctly.

What happens to a woman after childbirth?

The child appears on the light and mom can immediately deduct from its weight, then the number of kilograms, which will voicate neonatologist when weighing the baby. In addition, it is necessary to take into account the weight of the last, varies in the range of 500-600 g, as well as the volumes of ammunition waters, normally which can be from 500 to 1500 ml. In the course of rejection of the placenta from the walls of the uterus, the female has a bleeding, inevitable, also with the operation of cesarean section. Bloodstocks are quite significant and can reach 500 ml. From here it is not difficult to calculate how much kg goes out after delivery, having received a digit starting from 5 kg. A few kilograms can not go directly after delivery, but during the first days. These are the swelling that accompanied the woman during pregnancy, the volume of which is purely individual and can be from 1 to 3-4 liters of fluid distributed in tissues throughout the body. At the same time, the edema themselves can be as apparent when a young mother literally feels like heats the feeling of the severity of the feet, fingers and latent. Then, putting on the scales, after a couple of days after childbirth, it will be pleasantly surprised that the weight decreased himself.

Slimming with breastfeeding

On average, about 500 calories per day are needed on the production of breast milk per day. From here, you can calculate that calorie rate that a woman should receive from food and it will have 2,500-2700 units. In order for weight to leave, this figure should be slightly lower. If you limit the ration 2000 calories, it is quite realistic to eat satisfying and tasty, but at the same time part with several kilograms per month, even in the absence of physical training. It should not be more substantially limited in nutrition, as this may lead to a decrease in the amount or loss of milk. In order to lose weight after childbirth with breastfeeding, it was useful and safe, it suffices to follow the rules of healthy nutrition:

exclude fat, not in vain nursing mothers recommend to abandon pork and go to beef or poultry meat, preparing the latter for a couple or by baking, but not frying;
abandon the sweet, as candy, in addition to high calorie content, can also provoke allergies;
not to get involved in flour and pastries, from which not only the thrust mom, but can suffer a baby's belly;
remove canned, too salty, sharp, containing dyes and other not necessary organism substances.

The dominant in the diet should be vegetables and fruits, fiber, dairy and dairy products. Liquid is no less important, since only with its sufficient use, milk production will be carried out in the amount in which it is necessary to kid. But this is not a reason to drink tea with sugar or sweet compotes buckets. Considering that on the day, at least two liters of fluid is needed, you can imagine how many sugar spoons will be discharged together with 10 cups of tea, and if there is also a condensed milk to add - the weight loss can be in principle forget. Therefore, nursing mom is important to follow not only by what it is, but also for drinking. Hipshotics, herbal teas, compote from dried fruits, in which the spacious, prunes, prunes will perform their useful and delicious drinks.

What else should be remembered?

Changes in the body in the body after childbirth are directly related to the way of life of a woman. But in order to really lose weight, without hurting neither nor to the baby, and also not to gain additional kilograms, it is worth considering simple rules:

It is impossible to lose weight quickly, limiting yourself in food completely. This is fraught with fainting for mom, since insufficient nutrition in aggregate with constant lack of sleep is a direct road to decay forces. It is no less harmful for a child, the acquisition of which the necessary nutrients is directly related to the diet of the mother.
It is not necessary to try to increase the fat content of milk or stimulate it with the use of fatty foods, tea with condensed milk, nuts. The excess of the daily calorie rate with such nutrition is guaranteed, while the fat content of milk is established by nature itself and, depending on the needs of the child changing as they grow.
You do not need to try to ignore the recommendations of the doctors and rushing at the gym immediately after delivery. No matter how I would like to come into form immediately, the body needs time for recovery and it takes at least a month. In the first days after childbirth, the optimal load for the mother will be many hours of stroller.

Finishing, I would like to note that it is not so important how much kg leaves after childbirth, it is quite possible to return the figure, even if there is no para-tripro, but a few dozen kilograms. You just need to believe in yourself and confidently go to the goal, not leaving the temptations to eat something delicious or calorie and millions of slender women who have known the joy of motherhood, for sure to agree with this.

Today, for many young mothers, the question of how to lose weight after childbirth during breastfeeding is relevant. Indeed, after the appearance of crumbs into the light, the figure of a woman is deformed and leaves much to be desired. Moreover, some even fall into depression due to changed volumes. However, many people manage not only to follow the child and to bring it up correctly, paying a sufficient amount of time, but also as soon as possible lead themselves in shape. How? It is about this that we will tell in this article.

Food

There are many options for how to lose weight after childbirth when breastfeeding, but it must be remembered that you should not expose your body to hard diets. The fact is that during the lactation period, the body should receive all the necessary nutrients. When it comes to diet, there are always any restrictions in products. What to do in this case? How is breastfeeding? Experts strongly recommend revising their diet, enrich it exclusively healthy and useful products. Every day there must be food saturated with calcium and iron. Consequently, it is impossible to refuse dairy products, cheeses and fish. Vitamins and trace elements can be obtained from vegetables and fruits. It is better to pay special attention to the cooking process: doctors recommend bake products in the oven or prepare them for a couple. In this way, all useful properties will remain, and harmful fats and carcinogens will not flow into the body.

Daily regime

In order to really lose weight, experts recommend to lead many moms, unfortunately, after home, they are fleeing to the refrigerator and pounce on food, as they did not find time for a full dinner. It is not right. You should eat throughout the day and exclusively in small portions. When you breastfeed, you can eat with your favorite fruits or vegetables, and if the baby fell asleep, take time for a relaxed lunch. Do not forget about the time of meals: in the morning it is good to eat cheeses, in dinner - fatty fish, meat and carbohydrates, and a vegetable or fruit salad can be prepared for dinner.

Charging

Of course, in the question of how to lose weight after childbirth during breastfeeding, you can not bypass physical exertion. In the morning, make the most conventional charging. Do not forget that the outdoor walks with a carriage are also a kind of physical exercise. Try not to replace walking on the gatherings on the bench, then the result will not wait long for a long time. Of course, there are no speechless about heavy physical exertion in the gym.

Conclusion

In this article we tried to give the most useful recommendations, how to lose weight after delivery. Reviews about such an ordinary overview system are the most positive. Remember that the correct fractional nutrition and relatively small physical exertion will always give their result, it is worth only a little effort.