The theme of a return to the sizes of clothes that were before pregnancy excites young mothers no less than aspects of the development of the baby. The question is especially acute during breastfeeding, because some mothers at this time return to their former shape parameters, and some, alas, begin to gain weight even more rapidly than during gestation. So how to lose weight after giving birth to a nursing mother without harming her own body and that of a baby who is sensitive to qualitative changes in breast milk?
Weight loss fast and effective: secrets for nursing mothers
It goes without saying that the appearance of excess body fat during the gestation of the baby is not only normal, but also necessary for the normal course of the process of bearing the baby. However, the "baby fat" has its own statute of limitations, and statements from the series “I have two children, so I have the right to a dozen or two extra kilos” - nothing more than a banal excuse, unwillingness to face the truth and a way to justify oneself.
Important Essential Guidelines for Weight Loss
If you want to avoid problems in the form of extra kilos after pregnancy, then adopt recommendations that will certainly contribute to bringing the figure in order reliably and quickly.
- The most important thing that you will need on the way to gaining its former form (and often - a form much better than before pregnancy) is desire and motivation. Without these factors, attempts to lose weight will never turn into a system, which means they will not bring results. More often consider your own photos taken in the best periods of life - a happy, laughing, slender girl from a photo will cause an acute desire to make every effort to "dump" the excess. Measure your favorite swimsuit regularly: how do you look in it now, and how would you like to?
- Do not share your own routine with your kid’s day routine. Many mothers are familiar with this phenomenon: all day, while the baby is awake, all the time is completely devoted to the rituals of caring for the baby, and by the time he falls asleep, exhaustion is already so strong that it is simply impossible not to pounce on the refrigerator. The way out of this situation is to combine meals: accustom yourself to eat when the child eats. Observing the same diet as the baby, you, in fact, will switch to fractional nutrition, which is considered the key to successful and, more importantly, smooth and safe weight loss.
- Try to ensure yourself a good rest. Scientists have proven that if you sleep less than 7-8 hours a day, then even intense physical activity and diet will not lead to rapid weight loss. Of course, the baby makes significant adjustments to sleep mode, but with the support of relatives or resorting to the nanny service, you can certainly "get" the necessary hours of rest during the day.
- Keep a balance in your quest to get in good shape. On the one hand, with breastfeeding Strict diets that significantly reduce the calorie content of the diet, as well as making it unbalanced, are strictly prohibited. On the other hand, many young mothers rely on "miraculous" feeding, during which you can eat everything, and the weight will go away by itself. Remember: the lactation process burns only 500-600 calories per day - this is a little more than one chocolate bar, so there is absolutely no reason to “inflate” the diet. In addition, the myth that states that the fat content of milk directly depends on the fat content of the food consumed can contribute to further weight gain. This is a false stereotype - the fat content of milk is provided by existing reserves of the body, the saturation with fats of the daily diet can only affect the appearance of new folds at the waist of a nursing woman.
Training for nursing mothers
Fact: moderate physical activity is the most effective way to gain harmony after childbirth.
In the same time, nothing prevents the healthy healing of the uterus and, especially, the ruptures than any exercise.
Therefore, even if the outcome of childbirth is the most favorable, you can start exercising no earlier than 6-7 weeks after them. If you start earlier, then the load can have a very negative effect on the healing processes and lactation.
“Body & Mind” - “Body and Mind”
Experienced trainers answering a question "How to lose weight after giving birth to nursing mothers?" advised to start with the practice of “Body & Mind” - that is, “Body and Mind”: yoga, meditation, Pilates, etc.
It is well known that these practices can significantly transform the body at any stage of life, in addition, they have practically no contraindications.
The main thing is not even that: relaxation and immersion in oneself, which are the basis of these activities, will help minimize stress, which inevitably brings the appearance of a baby.
A great advantage of these techniques is that classes can be carried out at home, because nursing mothers do not have time to travel and visit a sports club, and the family budget is often limited due to the cost of caring for the baby.
Natural exercises
Do not underestimate the activity that comes to life with new worries: a series of pleasant chores for caring for a child is already a sufficient amount of exercise that burns extra calories.
And yet another habitual daily action, carrying the baby in a “kangaroo”, serves as a full-fledged gymnastics for nursing mothers: the optimal load on the muscles of the abdomen and back allows you to tighten the figure, and the whole child growing every day will serve as a kind of weighting agent, at the same time due to smoothness of weight gain the spine and lower back will not be affected.
Proper physical activity (recommendations)
If you still want to thoroughly tackle the figure, then you need to approach the choice of load rationally:
- The pool, which was the best form of physical activity during pregnancy, is recommended during breastfeeding;
- In the gym, you should do it without weights, because weight exercises can provoke an increase in the concentration of lactic acid in milk, which will give it a characteristic aftertaste;
- Nursing mothers are advised to avoid any aerobic workouts - classical aerobics, step, running, etc.The fact is that during such exercises the body loses a lot of fluid, and the vast majority of elements and exercises are “shock” to the chest and can injure it.
- In accordance with the previous recommendation, carefully analyze each exercise both at home and in the gym - categorically avoid those that could potentially injure your chest;
- If the classes involve the inclusion of jumps, active hand swings and other movements that provoke an active "oscillation" of the chest, then you can do it exclusively in a special supportive bra that will thoroughly fix the chest. Otherwise, classes of this kind must be abandoned.
Video: How to lose weight and clean your stomach after childbirth
Nursing mother's diet after childbirth
Many women actually manage to lose all the weight gained in 9 months while breastfeeding without any effort. This is due to the already mentioned energy consumption of the lactation process itself, high metabolic rate, rapid normalization of the hormonal background and a number of individual characteristics of the body. For the same reasons, there are also many examples when weight loss did not occur during breastfeeding or even increased weight.
So how to lose weight after giving birth to a nursing mother after a year or more, when she is still breastfeeding and a number of requirements and restrictions in nutrition are valid? The answer is banal: resort to a diet. But, of course, special.
To approach the issue of losing weight by adjusting the diet most competently, it is important to always remember the principles of nutrition of nursing mothers:
- An exception to the diet is allergenic foods: vegetables, fruits and berries of bright color and exotic fruits, coffee, chocolate and cocoa products, nuts and seeds, honey and dairy products. This list is not final, additions will be made by the doctor observing the mother and child.
- A minimum of chemical additives and industrial food processing, a maximum of seasonal fruits and vegetables - this is the motto of all, without exception, nursing women.
- There is for two - a mistake that will not bring any benefit to the child, and will only add centimeters on the hips to mom. During pregnancy, the body has already made stockpiles of substances and trace elements valuable for the lactation process. Therefore, during breastfeeding, the emphasis must be on the quality of the diet, and not on its volume.
- Targeted weight loss can begin no earlier than 8-10 weeks after the brightest event in life.
Video tips: How to lose weight after childbirth without losing milk
A young mother rarely has the opportunity to cook favorite and healthy dishes for all family members. How, then, with a total lack of time and extra energy, to eat so that it is really tasty, healthy, and also contributes to weight loss? Make a family diet from the menu options recommended just for lactating women!
Menu options for weight loss
Breakfast Options:
- Oatmeal with apples
- Wheat porridge with fruits
- Puree mousse from acceptable fruits and vegetables
- Baked fruit
- Homemade cottage cheese casseroles and puddings
Lunch options:
- Vegetable soup (or mashed soup)
- Buckwheat
- Stuffed Zucchini or Peppers
- Homemade Chicken Noodle Soup
- Ear
- Braised Poultry or Beef
Snack options:
- Homemade ice cream
- Omelet
- Syrniki
Dinner Options:
- Steam Chicken Cutlets
- Baked fish with potatoes
- Ratatouille
- Salads with the following ingredients: tuna, chicken liver, beets, green beans, Brussels sprouts, natural yogurt, sour cream, walnuts, prunes, olive oil.
Important! First of all, mothers who breastfeed their babies need to ensure that the baby with breast milk receives all the necessary vitamins and nutrients, therefore, the main thing is the baby, then the figure.A detailed article on the correct diet of a nursing mother (what can be eaten and what is not recommended to eat) - check out.
The most important thing for a nursing mother
Quickly lose weight and restore harmony after childbirth - this is the normal desire of every woman. But each of your steps on the path to the treasured figure should be filled with the idea that the most important of the worries in this period is the care of the baby.
It is wonderful if proper nutrition occupied not the last role in mother’s life even before pregnancy. In case this is not entirely true, then Breastfeeding is the best time to create healthy eating habits. and instilling them in all family members, including the baby.
May rationality, optimism and energy always accompany you! After all, only a healthy, confident and happy mother can raise the same baby!
We also read:
- 8 simple rules for losing weight after childbirth
- 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 core exercises
- Lose weight after childbirth — fundamental advice
- Stretch marks on the abdomen after childbirth:how to remove them at home and using hardware cosmetology
Weight loss motivation
A very good article, I especially liked the menu for weight loss dishes, but it should be remembered that rapid weight loss can adversely affect a woman's body.
You know, a really important topic was touched on a very important topic! Putting yourself in order after giving birth is a very problematic occupation. After all, some women / girls are gaining weight very rapidly .. I read the article, to be honest, I thought that, on the contrary, the exercises will harm the uterus, but it turns out completely wrong! I have one familiar with this problem. I will definitely show her this article!
I absolutely agree with the opinion of the site. Losing weight is always hard work! And after giving birth all the more, I think that this article will benefit those who want to quickly improve themselves after childbirth, and not torment themselves with hunger for a year. But I still think that exercise is the best diet!
After giving birth to me, a diet for nursing mothers helped me lose weight. I did not eat fried, fatty, sweet, mostly boiled meat, chicken, cereals or steamed. Gradually, with the establishment of good lactation, I connected sports, wraps, scrubs. Skin tightened very well.
Dear women, girls! Similar problems at this time come solely from inactivity and malnutrition! Your organisms do not have time to “absorb” all the incoming amount of energy, but alas, there is no “back stroke” to it! Therefore, she (energy) has to change her state of aggregation, often - without taking into account your opinion! We put on a sports uniform - and to the stadium!
After childbirth, lymph drainage was helped at least 10 times, and then at sea or in the pool for 2 months minus 8 kg.
Answering the question of how to quickly lose weight after childbirth, if you are breast-feeding, you can not say about the main reason for being overweight - inactivity, as experts call it, or, more simply, the lack of necessary physical activity.
However, young mothers can completely accelerate weight loss after childbirth, eating properly and performing simple physical exercises.
Arkofluid Transifitum helped me beat off my appetite - not that I didn’t feel like it at all, I ate, but there was no hunger. After the course I got used to small portions, I also noticed that the stomach stopped hurting and heartburn no longer baked.
The coolest method to lose weight after childbirth is to monitor how many times a day your mouth opens and what exactly gets into it! if you follow the pediatrician’s recommendations on nutrition for nursing mothers, you simply won’t be able to gain weight, but if this still happens:
- you should check the hormonal background;
- refresh in memory all hereditary diseases;
because pregnancy and childbirth itself is a hormonal explosion in the body, the consequences of which it is more advisable to start raking only after the so-called “period of physiological recovery” (6 months after childbirth), you can gradually begin to give your body a load (provided there are no pain for tomorrow ) any load contributes to the production of lactic acid, which in turn contributes to the burning of breast milk ...
In general, GV for a baby is much more important than your appearance and at least 6 months. you must provide him with that vital milk for him! And then fitness, gym, diet, and how much imagination is enough ...
I called my mom and complained. She said that on a growing moon it is much more difficult to lose weight, and on an aging one, extra kilograms will melt like the moon itself. Something new from astrology? Check it out. Also, my mother strongly recommended that you do the massage manually twice a day and after it do some special stretching exercises. Reluctance, of course, but have to.
After birth, they first threw off 16 kg. 2 weeks following a diet for nursing mothers. But after being weaned, she began to recover, as she got used to eating in volumes with the expectation of feeding. Then it was problematic not to dial.
I, too, suffered for a long time after childbirth, sheer stress, kg do not go away, the baby does not take breasts, she became irritable and my husband always clawed against this background, when I realized that my son wouldn’t take the breasts anymore, I decided to fight the extra kg, I bought a model form a slender mother and drank two months, the result was not forced to give, -8.2 kg, she also became calmer, relations with her husband improved
At the end of the video, at the end of the phrase, that the baby, if the mother eats fatty, sweet, floury and fried, the child will be sprinkled or there will be colic .... This is not so, the baby does not know how to suckle her breast and swallows air. The air hurts !! Here you have colic. During the GV you can eat everything, but without phonatism.
That's honest and no offense, all this is not written explicitly by mom! I didn’t even want to read to the end! After the words about the nanny!
Thank you for the article. It is very difficult to take care of yourself after childbirth - there is always no time. I started to lose weight at home, because there was no time for the gym. At first I just sat on diets, but the weight quickly returned. Then I stumbled on the Internet on a book by Shuvalova, where she shares her experience as she lost weight after three births. I began to practice too and follow the recommendations, as a result, during the two-week marathon I threw off almost 5 kilos. Now I go to the gym - the baby has grown and there is more time.
It was very hard to lose weight. Because of the hepatitis B, tea was constantly whipped, naturally with sweets. There was no activity, because due to lack of sleep I didn’t even want to get out of bed, not to mention fitness.
As soon as it limited the consumption of sweets and became more active as the child grew, the weight dropped.