Almost every woman after the birth begins to worry about her own figure, wants to be as slim as before pregnancy. But how to lose weight when breastfeeding to get your figure back and not hurt the baby at the same time. To do this, you must observe the regime of the day and eat right.
Upon returning from the maternity hospital, a young mother needs to seriously approach the issue of nutrition and monitor her diet. It is important to note that the quality of nutrition, the amount of milk is almost independent, but has a significant impact on the health of the baby. The belief that a nursing woman should eat a lot of fatty foods to increase the fat content of milk and drink tea with cream or milk is an outdated stereotype. A more effective measure is the observance of the drinking regime. It is recommended to drink pure unboiled bottled water at least 2 liters per day.
In addition, the nutrition of a nursing woman should be fractional, 5-6 times a day, and consist of small portions. Please note that it is desirable to have dinner no later than 3-4 hours before bedtime and preferably if it is kefir, yogurt, ryazhenka fat content of 1 or 2.5%. But do not relieve breakfast, it should be full.
When preparing the dishes, try not to try them. It is recommended to exclude from the diet all fatty and fried. It is better to cook boiled dishes, steamed, bake in the oven. Well, if the diet includes a lot of vegetables and fruits, which can be half of the entire daily diet. They can be consumed fresh, boiled, stewed without oil. But it should be noted that during the breastfeeding period, not all fruits and vegetables are recommended.
The exception is legumes, as they increase gas formation, orange and red fruits because of the pigments contained in them, exotic fruits. Avoid the abundance of tomatoes. Moreover, in order to lose weight when breastfeeding, women should exclude from their diet grapes and bananas because of their high caloric content.
Dairy products are of great importance for proper lactation and for losing weight. But sour cream is better to exclude because of its high caloric content. Cheese, although also related to high-calorie foods, is very useful, as it is a natural source of calcium.
In order to reduce weight, it is recommended to use low-fat products, for example, yoghurt, kefir, milk with a fat content of not more than 1%, curds - 5%, cheese - no more than 30%.
Meat products during the period of breastfeeding are recommended not more often than once a day for breakfast or lunch. This is due to the fact that meat is difficult to digest. It is better to eat natural meat than its derivatives. Exclude from the diet sausages, smoked products, sausages and other products with high content of fats and salts.
Very useful cereal products, cereals on skim milk or water. Using them as food, you reduce the risk of allergies in the baby. Low-calorie products are brown rice and whole wheat bread.
Forget about "snacks", instead of them drink water or a cup of weak tea, preferably without sugar. Sweet and carbonated drinks, concentrated juices completely eliminate from use.
It is necessary to refuse fried, salty, spicy, canned, smoked, chocolate and alcoholic beverages, nuts and seeds. The latter are very high-calorie foods that contain high amounts of fat. Reduce the consumption of flour and baking. Follow the recommendation: one roll in 2-3 days and only in the morning.
To summarize, it should be noted that the caloric content of the diet is best reduced to 1500-2000 calories per day. If you are fragile and low, follow the lower limit of this rule. If you are naturally strong, a large woman, then consume about 2,000 calories per day. Remember that to reduce the bar to a critical level and consume less than 1200 calories per day! This can lead to a slowing of the metabolic rate by 45% or more. It is recommended to adhere to the norm of 1500 calories, then every day you will receive no more than 40 g of pure fat. Ideally, your weight loss for the week should be from 250 to 500 g.