Proper nutrition
Too many mothers make a serious mistake, sitting on a strict diet in order to quickly lose weight after childbirth. Is it dangerous. You just need to replace harmful and high-calorie foods with less high-calorie ones. For example, fried potatoes can be replaced with broccoli.
You will need about 2000 kcal per day. 500 you will give to the baby with milk. Your diet must include:
- Lean meat, fish;
- Cheese (also low-fat, 10-15%);
- Fruits vegetables.
From these products, your body will extract the necessary proteins, calcium and vitamins.
Especially during breastfeeding, refuse sausages, fried, smoked and fatty (full list of products).
Once breastfeeding is over, limit yourself to 1600 kcal per day. Remember that sudden weight loss immediately after childbirth can adversely affect the baby!
During strict diets, you feel deprived and sad, and you can easily break loose after eating too much.
- Useful for you are vegetable stew (and salads), cereals, yoghurts, kefir, fruits.
- You will also need vegetable proteins. You can get them by eating nuts and legumes.
- Refuse sweet and starchy foods. There is no sense in such products, they are of no benefit to you or to the baby.
- Drink more fluids - water and juices. At least 2 liters should be drunk per day. A little secret: drinks are best drunk cold. The fact is that the body spends more calories on the absorption of cold.
- Drink green tea, which improves metabolic processes, which helps burn calories.
You need to eat often, but little by little - no more than 250 g at a time (fractional food every 2-3 hours). Try not to eat 4 hours before bedtime.
Fasting days
A couple of fasting days per week will help you lose weight quickly.
Protein fasting days:
- Take 400 grams of low-fat cottage cheese, add 200 g of fruit and (or) berries to it. You can beat in a blender.
- Two soft-boiled eggs with a slice of cheese can be part of a fasting day.
- You can also cook 500 gr. chicken (without skin).
be healthy
- Take your time to the gym, better start walking with a stroller in the fresh air. 20 minutes is enough for a start. Such a walk burns about 160 kcal, cheers you up, has a good effect on you and the baby.
- At 6 weeks after pregnancy, you can go on a light diet, as well as start simple workouts. After feeding, you can do dancing.
- For 5 months after pregnancy, you can do light jogging, yoga.
- You can buy a hula hoop or a rope. You will spend 15 minutes on classes, but they will help to lose weight.
Postpartum depression
The main enemy of a good figure is postpartum depression.Constantly annoyed for no particular reason, overwork, seizing depression with ice cream and chocolates, which are deposited on the sides.
Try replacing sweets with fresh fruits. They are no worse, but they will not harm your figure.
Read about postpartum depression and how to deal with it
Video: How to lose weight after childbirth without losing milk
No jealousy!
Do not look at celebrities. Remember that they are surrounded by an army of nannies and nutritionists. Stars do not breastfeed; they quickly lose weight because their careers require it. But if you starve, the consequences can be terrible:
- Your milk may disappear;
- Metabolism is impaired;
- The immune system will weaken.
Conclusion:So, to lose weight after childbirth, you have to move more, and there is little, but often. Eat healthy food, forget about junk, fatty and high-calorie foods.
Read on:
- 8 simple rules for losing weight after giving birth without harm to the baby;
- A more detailed article on how to lose weight after childbirth with HB;
- Methods of losing weight - online course "Mom + baby"
- 5 reasons why you can’t lose weight after giving birth -https://kid.htgetrid.com/en/posle-rodov-dlya-mamyi/hudeem/5-prichin-pochemu-vyi-ne-mozhete-pohudet-posle-rodov.html
- Restorative gymnastics after childbirth - 14 simple exercises
- Read about Stretch Marks (after childbirth)
Video story: How I lost 17 kg and how to lose weight after childbirth
I was the first time, at age 20, after giving birth, I lost weight myself and somehow even imperceptibly - I moved a lot, breast-fed and the weight left by myself. But at 29 I gave birth to a second child, and everything was already completely wrong. And sagging, and tummy decently hung, and the weight did not go away in any way. I tried to go to the gym for fitness ... But there was simply no time for this. As a result, she began to lose weight herself and study at home. Very useful book by E. Shuvalova “Two-week marathon”, just a lot of useful tips for mothers after childbirth, who are unhappy with the figure. Of course, so far not everything has gone, but I am already satisfied. Although I think to add, nevertheless, there is also a hall, but later.