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How to lose weight after childbirth. Video
Regaining weight after childbirth is often much more difficult than losing weight for a nulliparous woman. There are many reasons for this, ranging from a changed hormonal background to overeating due to lack of sleep or stress. To lose weight after childbirth, you must follow the advice and recommendations of nutritionists.
How to lose weight after childbirth?
Try to maintain a positive attitude and do not expect to lose weight quickly. Excess weight was gained during the entire period of pregnancy, therefore, it should go away for at least 9 months. That is why it is important to remember that in order to tidy up your weight after childbirth, you must show perseverance and patience. Remember that you are not only a mother, but also a woman. Set aside a few hours a week just for yourself and devote them to some enjoyable activity: meeting friends, going to the movies, etc. This will help keep you in a good mood.
Sleep with your baby during the day. With a lack of rest, the woman’s body experiences stress, as a result of which the level of hormones responsible for feeling hunger and burning fat decreases.
Calculate the amount of food consumed
After giving birth, a young mother very often does not have time to eat well, so she interrupts with snacks, eats up after the children. It may seem to a woman that she has not eaten anything all day, but if you count the calories eaten, you get an impressive figure.
To analyze how much you eat per day, try recording everything you put in your mouth for a week, down to a few nuts and cookies. You need to make notes in the food diary immediately, without postponing until later.
It is also worth noting the reason for the snack: hunger, finished eating the baby, served dinner to her husband and ate
To effectively and as quickly as possible regain the weight that you had before pregnancy, you need to make changes in the diet. By keeping a food diary, you must understand your mistakes and keep them to a minimum. Try not to eat too high-calorie, but unhealthy foods – buns, cakes, cookies. As well as smoked meats, spicy salted products, lemonades, etc. You do not need a strict diet, just watch your diet, it should include only foods that are good for you and your child.
If you are breastfeeding your baby, you need an increased amount of calcium. The body of a nursing mother daily gives about 200 mg of calcium to the baby, and if there is not enough calcium, this element will be washed out of your bones. Replenish your calcium supply with dairy and sour milk products, cheese, and fish.
The second very important element is iron, the deficiency of which, by the way, greatly interferes with the process of losing weight, since it contributes to the production of an enzyme that accelerates the burning of fat. Eat iron-rich foods daily: lean meats, seafood, liver, eggs, nuts, legumes, and wholemeal breads.
Eat a sufficient amount of protein food, it is necessary for the full growth of the baby. Proteins are needed both vegetable (legumes, soybeans, nuts) and animals (meat, cheese, fish, poultry). Eat cereals, vegetable stews, durum wheat pasta as side dishes.
To lose weight, physical activity is also necessary. When walking with your child, try to walk more, rather than sit on the bench. In the morning, do some simple exercises, twist the hoop – it is the best way to remove fat from the waist
Approximate diet of a nursing woman
Breakfast – boiled egg, porridge with milk (oatmeal or buckwheat), tea without sugar.
Lunch – an egg or 100 g of boiled meat, a vegetable salad with vegetable oil, a banana or an apple.
Dinner – 200 g of vegetable soup, 100 g of boiled chicken or fish, 200 g of cabbage salad.
Afternoon snack – 100 g of cottage cheese, 1 fruit.
Dinner – 200 g of boiled fish or meat, 100 g of vegetable salad or vegetable stew.
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