The topic of returning to the size of clothes that were before pregnancy worries young mothers no less than aspects of the development of the baby. The issue is especially acute during the period of breastfeeding, because some mothers at this time return to their former figure parameters, and some, alas, begin to gain weight even more rapidly than during bearing a child. So how to lose weight after giving birth to a nursing mother without harming her own body and the body of a child who is sensitive to qualitative changes in breast milk?
Losing weight quickly and effectively: secrets for nursing mothers
It goes without saying that the appearance of excess body fat during carrying a baby is not only normal, but also necessary for the normal course of the process of carrying a baby. However, "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 pounds" - nothing more than a banal excuse, unwillingness to face the truth and a way to justify oneself.
Important basic tips for losing weight
If you want to avoid problems in the form of extra pounds after pregnancy, then take on board the recommendations that will surely contribute to putting the figure in order reliably and quickly.
- The most important thing that you will need on the way to regaining its former shape (and often a shape 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 look at your own photos taken in the best periods of life - a happy, laughing, slender girl from the photo will cause an acute desire to make every effort to "dump" excess. Regularly measure your favorite swimsuit: how do you look in it now, and how would you like?
- Don't share your own regimen with your baby's day regimen. Many mothers are familiar with this phenomenon: all day, while the child 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 will be to combine meals: train yourself to eat when the child is eating. Observing the same diet with your baby, you will, in fact, switch to fractional nutrition, which is considered the key to successful and, more importantly, smooth and safe weight loss.
- Try to get 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 the sleep schedule, but having enlisted the support of relatives or resorting to the service of a nanny, you can certainly “get” the necessary hours of rest during the day.
- Maintain balance in your quest to get fit. On the one hand, while breastfeeding, strict diets are strictly prohibited, which significantly reduce the calorie content of the diet, as well as make it unbalanced. 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, which says 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 the already existing reserves of the body, the saturation of fat in the daily diet can only affect the appearance of new folds on 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 successful healing of the uterus and, moreover, ruptures than any exercise.
Therefore, even if the outcome of childbirth is the most favorable, you can start practicing no earlier than 6-7 weeks after them. If you start exercising earlier, then the load can have an extremely negative effect on the healing process and on lactation.
"Body & Mind" - "Body and Mind"
Experienced trainer answering a question "How to lose weight after giving birth to nursing mothers?" it is advised to start with the "Body & Mind" practices - 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.
This is not even the main thing: the relaxation and self-immersion that lie at the heart of these activities will help minimize the stress that the appearance of a baby inevitably brings to life.
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 the sports club, and the family budget is often limited due to the cost of caring for the baby.
Natural exercise
Do not underestimate the activity that comes to life with new worries: a series of pleasant hassles of caring for a child is already sufficient exercise that burns extra calories.
And one more 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 from day to day will serve as a kind of weighting agent, at the same time due to the spine and lower back will not be affected by the smoothness of weight gain.
Correct physical activity (recommendations)
If you still want to thoroughly deal with the figure, then you need to approach the choice of the load rationally:
- Swimming pool, which was the best physical activity during pregnancy, is also recommended during breastfeeding;
- In the gym, you should work out without burdening, since exercise with weight can provoke an increase in the concentration of lactic acid in milk, which will give it a characteristic taste;
- Breastfeeding mothers are advised to avoid any aerobic training - 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" for 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 during which the chest can potentially be injured;
- If classes involve the inclusion of jumps, active hand swings and other movements that provoke active "oscillation" of the chest, then you can practice only in a special supportive bra, which will thoroughly fix the chest. Otherwise, such activities must be abandoned.
Video: How to lose weight and remove the belly after childbirth
Diet of a nursing mother after childbirth
Many women do manage to lose all of the 9 months' weight gain while breastfeeding without any effort. This is due to the already mentioned energy consumption of the lactation process itself, the high metabolic rate, the rapid normalization of the hormonal background and a number of individual characteristics of the organism. For the same reasons, there are also many examples when weight loss did not occur during breastfeeding or the weight even increased.
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 dietary requirements and restrictions are in force? The answer is trivial: 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 for nursing mothers:
- Exclusion from the diet of 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; the doctor supervising the mother and child will make additions.
- A minimum of chemical additives and industrial processing of food, a maximum of seasonal vegetables and fruits - this is the motto of all breastfeeding women without exception.
- There is for two - a mistake that will not benefit the child, and only add centimeters on the hips to the mother. During pregnancy, the body has already made reserves of substances and trace elements valuable for the lactation process. Therefore, during the period of breastfeeding, the emphasis should be on the quality of the diet, and not on its volume.
- Targeted weight loss can be started no earlier than 8-10 weeks after the brightest event in life.
A young mother rarely has the opportunity to cook favorite and healthy meals for all family members. How, with a total lack of time and excess energy, to eat so that it is truly tasty, healthy, and also promotes weight loss? Create a family diet from the menu options recommended for nursing women!
Weight loss food options menu
Breakfast options:
- Oatmeal with apples
- Wheat porridge with fruit
- Puree mousse made from acceptable vegetables and fruits
- Baked fruit
- Homemade cottage cheese casseroles and puddings
Lunch options:
- Vegetable soup (or puree soup)
- Buckwheat
- Stuffed squash or peppers
- Chicken soup with homemade noodles
- Ear
- Poultry or beef stew
Snack options:
- Homemade ice cream
- Omelet
- Cheesecakes
Dinner options:
- Steamed chicken cutlets
- Fish and potatoes baked in a pot
- 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 are breastfeeding their babies need to ensure that the child with breast milk receives all the necessary vitamins and nutrients, therefore, the main thing is the child, then the figure. For a detailed article on the correct diet for a nursing mother (what you can eat and what you shouldn't eat) - check out.
The most important thing for a nursing mother
Losing weight faster and regaining slimness after childbirth is a normal desire of every woman. But every step you take on the path to the cherished figure should be filled with the idea that the most important of the concerns in this period is taking care of the baby.
It is great if proper nutrition played an important role in the life of the mother and before pregnancy. If 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.
Let rationality, optimism and energy always accompany you! After all, only a healthy, self-confident and happy mother can raise the same baby!
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