Within nine months, you gain weight, and you need the same number of months to drop it and do not harm your health and your figure at the same time. According to the theory, a nursing mother needs an additional 600 calories a day to ensure proper nutrition for herself and her baby. If before pregnancy and during it your weight was below the norm, you will need more calories, if the weight was above the norm, you will need fewer calories, while excess fat will be gradually used and reduced.
During lactation, the effectiveness of metabolism increases, since the amount of recommended calories can be overestimated. To reduce everything while feeding the baby, you need to find the calories you need.
Weight during lactation
Safe Weight Loss Program
She will be able to provide you and your child with proper nutrition. Nursing mothers are recommended to consume 2000 calories per day, the composition of food should be balanced. If there is a lower calorie content, most nursing mothers will not receive the required amount of calories to ensure good health and well-being.
Set a goal, the real goal is to gradually reduce the weight by 1 kg per month, and if you were overweight before pregnancy, then you need to reduce a little more, and less than 1 kg, if your weight was less than the norm.
Physical exercise
In a day, give one hour of your time to physical exertion. It should be such physical activities that you would enjoy and not allow you to be separated from the child, then most likely you will not quit classes. For the mother a convenient kind of exercise can be walking with the child in a sling device, at least an hour a day. Fast walking, when the child is in a sling, burns 400 calories. Then the physical load and a small intake of other food, with a deficit of 500 calories per day, and a week of 3,500 calories, will reduce your weight by 400 grams per week. Physical exercise should be done after feeding the baby, because after that the breasts become empty and will not be so heavy. At a considerable physical load, you need to wear a bra that will support the breast well, and to not rub the nipples, use soft pads.
The ideal form of physical activity is swimming. Some women, exercising more than two days a week, complained that they had decreased milk. In exercises where the shoulders work, for example, when jumping through a string, the content of lactic acid in breast milk may increase and children are reluctant to suck such milk after mums. Therefore, the child needs to be fed before classes, it will be better for the child and for the mother. And each lactating mother can advise such a kind of physical exercise, which is suitable for this woman.
Record the results
If you slowly lose weight, you feel good, while the child looks pleased and grows well, breast milk does not decrease, which means that you are typing the right number of calories for you.
When a nursing mother has an "ideal weight", she should eat an additional 500 calories each day, without adding weight. This figure depends on whether your weight before lactation was insufficient or excessive, and also depends on your physique. If in a week you lose more than one pound in weight, then maybe you eat less than necessary. It is necessary to consult a consulting doctor or a doctor for a balanced diet. And if you carry out the planned program and still gain weight, you probably eat a lot.
And finally, during breastfeeding, your weight will decrease by 1 kg per month. This is with not very intensive physical exercises for an hour and when consuming 2000 calories a day. All this will not harm you and your child.