Meanwhile, after the birth of a baby, a young mother is not available to all ways of getting rid of excess weight. To select a diet in this period should be treated with extreme caution, and the choice of physical activity at this time is strictly limited. Nevertheless, there are ways that allow nursing mothers to bring their figure in order.
In this article, we will tell you how to quickly lose weight when breastfeeding after cesarean section and natural birth without causing harm to the body of the woman and the newborn child.
How to lose weight while breastfeeding?
To lose weight, a nursing mother will have to reconsider her diet. Breastfeeding itself limits the types and quantities of foods consumed, but if necessary, a few extra kilos should be thrown out more seriously on the issue of nutrition.
In particular, a young mother can take advantage of a diet that involves a daily choice of one meal option from the proposed. In this case, the woman should be eaten 4 times a day, and alternate meals consumed using the following lists:
- breakfast options: porridge with green apples, wheat porridge with pulp of pears, puree from apples and pears, baked apple or curd casserole;
- lunch options: vegetarian soup or soup , stuffed pepper or zucchini, buckwheat porridge with stewed chicken or beef;
- options for snacks: omelet, cheese cakes or homemade ice cream;
- Dinner options: fish baked in a pot with potatoes, minced chicken cutlets, steamed, ratatouille or tuna and vegetable salad.
Although proper nutrition during lactation is very important for getting rid of extra pounds, in fact, this is not the only thing that can help a young mother bring her figure in order. In addition, in order to lose weight during breastfeeding, it is necessary to do such exercises as:
- Lie on your back on a flat surface, both legs bend at the knees, and connect the feet and firmly to the floor. On exhalation, strongly tighten the stomach and maintain this position for about 5 seconds, then slowly exhale and repeat the exercise. Run this item 10 times.
- Take the same pose. After exhaling, raise the pelvis, strain the buttocks and draw in the belly. Wait 5 seconds and then relax. Gradually increase the number of repetitions of the exercise from 1 to 10.
- Take the same position. Straighten your legs, keeping your knees together, and squeezing your fingers as hard as possible, after which you relax. Repeat up to 10 times.
- Without changing the pose, raise one leg up and hold it straight. Sock at the same time pull to yourself and from yourself with a large amplitude. Do this exercise 10 times, and then repeat on the other side.
- Lie on your side and lean on your arm, pre-bent at the elbow. Being in this position, on exhalation to lift the pelvis, and on the inspiration - to lower and take the starting position. Repeat 10 times.
- Stand on all fours. On exhalation, draw in the belly and tear off the left palm and right foot from the surface, on inhalation - return to the starting position.
Alternating sides, perform the exercise 20 times.
If a young mother has the opportunity to at least briefly leave a crumb with her husband, grandmother or other close relatives, she can do yoga, Pilates or swimming in the pool. These sports not only allow you to noticeably build up and get rid of excess weight accumulated during pregnancy, but also contribute to the disappearance of stress and relaxation of the nervous system, which is very important in the difficult period of a newborn baby.