With the birth of a toddler, a woman has to completely rebuild her life, spending the majority of her time caring for a child. Do not worry too much about the loss of the former form, because the main task of the young mother is to breastfeed. Approach to the question of losing weight when lactating you need to competently, so as not to harm neither the crumb, nor yourself.
Losing weight with breastfeeding
Rapid weight loss after childbirth is undesirable and almost impossible. The first couple of months, you can not limit yourself to food. After giving birth, the body must gain strength and how to relax, in other words - to recover. To gradually get rid of extra pounds, we must focus on proper nutrition and feasible exercise. Losing weight after breastfeeding is simplified only by the fact that you can eat all the foods and play sports more intensively.
Losing weight for nursing mothers is not just losing weight, but a way to get the desired parameters and still not lose breast milk. It is very important to drink a lot, because milk contains about 90% water. It is recommended to drink from 2 liters of water per day, while you can drink herbal tea for weight loss in lactation. These can be herbs:
- fennel;
- nettle;
- alfalfa;
- fenugreek.
Very good advice for losing weight during lactation - do not eat for the baby. Often, mothers eat up food that is not eaten by the child. Among lactating mothers there is a false opinion that it is necessary to eat a lot for the full production of milk. In reality, this is not the case. Every day 800 kilocalories are required for milk production, one third of which is taken from fat stores. It turns out that to maintain lactation requires only about 500 additional kcal.
Diet for losing weight for a nursing mother
For weight loss after childbirth, a strict diet will not work. As already mentioned above, only proper nutrition will help to lose weight. Diet for weight loss with breastfeeding is as follows:
- Start the day with a glass of pure water or tea with milk;
- drink more freshly squeezed juices and water throughout the day. Do not forget about still mineral water;
- Eat not three times a day, but 5 or 6. Portions should be up to 250 grams;
- Fat foods try to eat as little as possible. Milk, kefir, cheese, cottage cheese, buy with low fat content;
- losing weight during breastfeeding will go faster if vegetables and fruits are eaten every day;
- preference is given to fish dishes, rather than meat;
- do not give up cereals. Porridges on water with a small amount of skim milk and a spoonful of honey will regulate digestion and give a charge of energy;
- sweets should be replaced with a small amount of dried fruits and nuts;
- do not forget about herbs. They will help to diversify the menu and contain a lot of useful substances;
- diet for weight loss in lactation should be based only on those products that do not cause allergies in the baby.
Sample menu for nursing mom for weight loss:
- Breakfast (150-200 g cottage cheese 1-3% with yoghurt, toast from green-grain bread, tea with dried fruits).
- Snack (fruit salad, tea).
- Lunch (fish soup, vegetable salad, freshly squeezed carrot juice, boiled egg, tea).
- Snack (a sandwich of bread with bran, cucumber, salad and cheese).
- Supper (vegetable casserole, juice, fruit).
Losing weight during lactation should not affect the amount and quality of breast milk, so with a decrease in calories consumed, pay attention to supplementing the body with calcium preparations and vitamin complexes. However, before this, consult a doctor.