Almost every young mother thinks about how to lose weight while breastfeeding without harming the baby. The problem with being overweight appears in 90% of women, since hormones and metabolic processes change during pregnancy. The diet, the amount of food is also undergoing changes, which is reflected in the set of extra pounds.
Exercise is important for staying fit
How to lose weight while breastfeeding
Weight gain during pregnancy is fast. On average, a woman gains 10-15 kg. It is not always possible to get rid of them after the birth of a baby immediately. That is why the question arises of how to choose a weight loss program so as not to harm your own body and the baby who is breastfed. In most cases, you do not need to resort to special methods, since the indicators of hormones and metabolic processes return to normal by the time the baby reaches 12 months. For nursing mothers, there is also a special diet that allows you to control weight indicators, monitor volume reduction. It is based on the rejection of flour and fatty foods. Such restrictions allow you to become slimmer. A correct and balanced menu prevails.
Important! It is not recommended to give up breastfeeding unless medically indicated.
So how to lose weight for a nursing mother? Difficulties arise at the stage of choosing the optimal time to start losing weight: after completing breastfeeding or in the process. Here you cannot do without consulting a doctor. The reason is that the body reacts to changes individually. In some cases, lactation leads to an increase in appetite, in others - an acceleration of metabolic processes. The general recommendation is to combine baby feeding and sports. Exercise and physical activity can help you burn excess calories quickly.
When to start losing weight
You can noticeably lose weight while feeding a child. There is a technique that assumes that weight loss must be divided into 2 stages: from birth to 6 months of the baby and from 6 to 12 months from the date of birth. At this time, you can start observing a lax diet that is suitable for nursing mothers and sports, taking into account the permissible loads.
It is easy to combine classes with communication with the child
Attention! After a cesarean section, sports and physical activity should be discussed with a doctor.
Calorie intake of a nursing mother
During the feeding period, you need to form a correct and complete diet. For a baby in the first year of his life, the presence of breast milk is very important. It is required by the newborn to strengthen the immune system, development and growth of the body. The production of breast milk takes calories from the woman's body. You need to calculate the total amount per day. The daily calorie content of a nursing mother's meals, according to the recommendations of experts, should, on average, be from 3200 to 3500 kcal. For the production of milk from this amount, 500-1500 kcal are spent.
Important! Calorie intake should not be made by including flour products, sausages or canned food.
Refusal of harmful products
Since a newborn baby in the first month and up to 4-6 months feeds only on breast milk, it is very important to avoid harmful foods. These include:
- carcinogens;
- preservatives;
- dyes.
They are contained in:
- canned food;
- sausages;
- semi-finished products.
Preference should be given during the feeding period to a correct and balanced diet.
Alternative methods of losing weight
Losing weight with breastfeeding is achieved by alternative methods. If calorie control or adherence to a certain physical activity does not give the desired results, then you can choose other ways to deal with excess volumes.
Important! A specialist should select a technique and an alternative method.
Special sportswear allows you to get rid of excess weight. It increases performance after exercise. Its tissue contributes to the formation of a "sauna" effect, which breaks down subcutaneous fat. You can use clothes at home, while walking.
Another alternative to breastfeeding weight loss is by using a breastfeeding belt. It helps to strengthen the abdominal muscles and does not compress the chest. Feature - you can use it only 1.5 months after giving birth. If there was a cesarean section - after consulting a doctor. It is recommended to wear it every day for a visible effect. The advantage of the belt is that it can be used even for back pain.
Sports activities can be held at home
What Komarovsky E.O says about losing weight
In order to lose weight without harm to yourself and the newborn child, the doctor recommends actively playing sports and adhering to proper nutrition. His main recommendation is to start the process of dealing with extra pounds no earlier than 1.5 months after giving birth. During this period, the main thing is to love your body, since returning to its previous form takes women a different amount of time. Do not exhaust yourself with diets or use a harmful component - pills for burning fat, if the process of breastfeeding is taking place.
Komarovsky advises to keep a personal diary (motivation and help). On the pages, mark the weight indicators, record personal achievements. Thinking about how to effectively lose weight while breastfeeding without harming the baby, it is important to remember that it is impossible to cancel GV without good reason. The guidelines also point to the need for daily physical activity. Walking, household chores and caring for the child contribute to the gradual burning of the accumulated volumes.
What you need to eat to lose weight
Nutrition after childbirth while breastfeeding implies compliance with the recommendations that are issued at the time of discharge. For the lactation period, you need to give up fried, salty or peppercorns. These foods help increase your water intake. Fluid in cells and tissues increases volume, leading to edema. Effective weight loss occurs if you adhere to proper nutrition: steaming, baking eliminate excess fat (vegetable or animal). Fresh vegetables and fruits provide vitamins and minerals, have a positive effect on metabolism.
A positive attitude towards the problem will speed up its elimination
Hormonal background of a nursing woman
The process of pregnancy and subsequent lactation greatly burden the body. Physiological mechanisms are undergoing significant changes, which is reflected in the hormonal background of a woman. After birth, it takes time for biological processes to return to normal. That is why rehabilitation and recovery are delayed from 2-3 months to several years.
While breastfeeding, do not take pills or use folk remedies without first consulting your doctor. The child's body is not yet adapted to environmental conditions and cannot assimilate most substances. The chemicals in the tablets can cause severe harm to a child.
During lactation, the eggs in the follicles do not mature. This is due to an increased level of prolactin. Independently, the hormonal background will begin to return to normal only after 1-2 months from the date of birth. By this time, the menstrual cycle will be restored (the factor that hormones are normal).
Can i drink diet pills
It is forbidden to take special diet pills and breastfeed your baby. This is due to the composition of the preparations, which contain substances dangerous for the child's body. You can not even use plant-based tablets, as they can provoke the development of an allergic reaction in the baby.
Physical activity during lactation
After the baby has appeared, some women are completely immersed in caring for him. Lack of physical activity leads to the fact that they begin to actively gain weight. The reason is the misconception that going to the gym is prohibited. Moderate loads, on the contrary, help to improve well-being and allow you to start fighting excess weight without harming your own health. To strengthen the abdominal muscles, it is recommended:
- twist the hoop, every day for 15-20 minutes, 2 times;
- do yoga (after consulting a doctor);
- to walk alot;
- go swimming.
Thinking about how you can lose weight if you feed a newborn baby with breast milk, you need to remember that exercising in the gym will tone the body. Milk production increases. Training should be carried out without intense exertion, so as not to spoil the quality of milk (otherwise lactic acid is produced, which gives an unpleasant aftertaste). It is recommended to avoid exercises that can injure the chest. It is allowed to increase the load only after the termination of the guards.
Physical activity should increase gradually
After the birth of a child, you should not forget about your own health. Both a newborn girl and a nursing boy need constant attention. In order to lose weight, you need to maintain a regime, do not throw physical activity. So, during walks, it is better to walk more, walk up the stairs (if health allows). You need to get enough sleep, not to be nervous. Proper nutrition is essential for getting rid of body fat. By following a set of recommendations, you can get rid of the problem quickly enough. You should not give up breastfeeding, as you can effectively combine weight loss and proper nutrition for the baby.
