How can you lose weight nursing mom at home

After giving birth, the woman’s body and she herself are under severe stress. Often, feelings about their appearance are added to their feelings about the baby and their new role.

After all, it is so important for mom to look good to be a worthy example for her child. But you should not forget about the need for breastfeeding. Slimming and breastfeeding can be successfully combined.

Breastfeeding slimming rules

During breastfeeding, the woman's body works in a special mode. Nutrients are required not only for the normal life of a woman, but also for milk production. A large number of useful elements of the female body gives the child through the milk. Therefore, for losing weight while feeding, a woman needs to follow a number of simple rules:

1. Meals should be varied so as not to provoke a depressed state, depression and bad mood in a young mother. This may adversely affect the child.
2. Eating should be rich in protein and calcium products, since they are required for the synthesis of breast milk. Otherwise, the milk becomes poorer, and the necessary substances are washed out of the mother’s body. This leads to problems with teeth, nails and hair.
3. It is recommended to start taking the vitamin-mineral complex so that in case of dietary restrictions the mother’s and the baby’s body does not suffer from a lack of biologically active substances.
4. Exercise that implies a sharp movement of the body in space: running, jumping. In such exercises, the chest is shaken, which adversely affects the performance of the breast and can lead to various pathologies.
5. It is unacceptable to skip meals or replace them with drinks. This will adversely affect the health of the woman and may lead to the failure of the child from the breast because of non-nourishing milk.
6. Power should be modal, and better fractional. So the body learns to re-expend calories, and not to store them, what is used to pregnancy.
7. It is necessary to strictly observe the regime of sleep and rest. Since it is impossible for lactating mothers to sleep at night fully, you need to rest during the day when your baby is sleeping.
8. Do not get carried away fried, fat and flour. These products contain few beneficial substances, but many are harmful. As a result, the use of such food will not benefit the baby, but it will add mom a couple of extra inches.
9. Better a full meal than tea with candy. Sweet gives a short-term effect of saturation, but with excessive use significantly interferes with weight loss.
10. You must drink at least 3 liters of fluid per day. This is necessary to maintain the water balance in the mother’s body and to provide the baby with the necessary amount of milk.

Following these rules, the weight goes away easily and without harm to the mother and child. After all, the most important thing is to keep breastfeeding and provide the baby with enough milk.

The diet of a nursing mother with examples

The menu of the young mother should include foods rich in protein, macronutrients and trace elements to synthesize the most healthy milk. Nutrition mom obeys the rules of proper nutrition.

How to eat a nursing mom to lose weight:

Here is one example of a full-day menu for a slimming mommy:

• breakfast: buckwheat porridge, boiled in milk, weak tea without sugar (it is possible with a natural sugar substitute "xylitol");
• Lunch: red fish soup, salad from vegetables, chicken, crackers and grated cheese ("Caesar"), dried fruit compote;
• Dinner: steamed burgers from low-fat pork or beef and vegetable stew, weak black tea.

Another menu option:

• breakfast: poured on kefir over the night of buckwheat, chicory drink with milk;
• Dinner: toasts with curd cheese and boiled chicken breast with lettuce and tomato (2 pcs.), drink from lemon poured with boiling water;
• Dinner: boiled fish fillet with vegetable salad (dressing - white yogurt), rather weak black tea.

Another diet option per day:

• breakfast: toast from fried chicken breast, tomato, fresh cucumber and lettuce, weak green tea;
• Dinner: soup without fried pork or beef, salad with arugula, orange, curd cheese and chicken with walnuts (dressing - olive oil), lemon drink;
• dinner: cheesecakes in the oven with a minimum amount of flour, kefir.

You can come up with a lot of different examples of delicious and healthy dishes, it all depends on the person’s desire to eat and lose weight, as well as on his imagination. Such nutrition will help get rid of extra pounds without compromising the health and mood of a woman and child.

Safe amount of calories for a nursing woman

A nursing mother needs more calories than a normal woman. But it is necessary to ensure that the number of calories does not exceed the norm for nursing, otherwise the weight loss stops. A nursing mother, like any person, needs to spend more calories than she gets. For this you need to consider:

1. The number of calories needed for an ordinary woman: 2000-2500 kcal, depending on height, weight, age and level of physical activity. Usually, because of long walks with a child, the level of activity of a young mother is quite large.
2. To this we must add the amount of calories that the body spends on the production of milk. This is about 500 kcal.
3. Another item is the caloric content of the milk itself. The body spends on this fat, which has accumulated during pregnancy. As a rule, about 300 kcal go into milk. They do not need to be considered if the weight is greater than it was before pregnancy.

So how many calories does a nursing mom need to lose weight? The result is 2500 + 500 = 3000 kcal.

This energy is needed by the body to maintain normal functioning. This figure is best fit when planning your diet. Then the body will have an incentive to burn stored fat.

Accelerated weight loss at home with exercise

Helping to get back in shape will be able to sports activity. A woman who is breastfeeding is prohibited from active exercise and heavy loads. Besides, she is unlikely to have the time and energy for this.

But there are exercises that can be performed at home. They do not require special skills and training, and are allowed when breastfeeding.

The following exercises will help you lose weight quickly nursing mom at home:

1. Exercises on fitball: you need to choose those in which the chest does not shake, so as not to injure it and not to provoke various diseases. For example, sit on the ball, legs spread apart, how well-being allows, so that it is painless. Moving weight from one foot to another, perform 10-15 rolls.
2. From the knee-elbow position, extend the right arm and left leg. Simultaneously raise and lower them 10-15 times. Repeat with another pair of arms and legs.
3. From the position on all fours, take each leg back, straighten and return to the starting position. Repeat on each leg 15-20 times.
4. Starting position: standing at the wall facing her, legs slightly wider than shoulders and slightly bent, hands on the wall starting from the elbows, ending with the toes. Stretch left elbow to the right knee, without taking his hands from the wall. Run 10-15 reps.
5. Starting position: standing on one knee. Bend forward, stretch your arms in front of you, then to the sides so that your shoulder blades come together on your back. Repeat 10-15 times.
6. From a prone position, bend the legs at the knee joint, and lay hands behind the head. Tear off the shoulders from the floor, return to the prone position. Perform 10-15 times.
7. In the knee-elbow position, press the back of the foot to the floor. Try to straighten your knees without arching your back. Return to the starting position. Run 10 repetitions, then repeat the approach again.
8. Lying on the floor with a pillow under the belly. Move the pelvis back and forth, using the muscles of the buttocks and abdomen. Repeat 10 times.
9. On all fours, while inhaling, strain the abdominal muscles and move the pelvis forward. When exhaling, return to the starting position. Repeat 10-15 times.
10. Standing, legs slightly wider than shoulders and slightly bent. The body is tilted forward, hands pressed to the thighs. Shoulders straighten to shoulder blades converged. Repeat 30 times, just complete 3 sets.

These simple exercises will help you quickly deal with excess body fat after delivery.

Weight loss without restrictions in food and sports

If for some reason, Mommy can not limit the use of harmful products for the figure, and the physical exercise is not enough time and effort, there are alternative ways to lose weight.

Here's how you can lose weight after giving birth to a nursing mother without restricting yourself in food:

1. Long walks through the parks with the stroller. It is better if these are not asphalt paths, but unpaved ones.
2. Outings with the child in the city, where the stroller does not pass, will have to be carried.
3. Eat all harmful until 12 days, and after a healthy meal. So mommy will not feel limited in food, but she will not gain extra calories by the evening.
4. Drink a glass of water before eating. So the volume of food eaten will increase and appetite will decrease. As a result, the number of calories consumed will be less with the same diet.

Without proper nutrition and sports exercises, you can also lose weight. But it will not be so fast and efficient.

How to lose weight after cesarean section

Since a caesarean section is an abdominal surgery, admission for sports should be done by two doctors at once: a gynecologist and a surgeon. The gynecologist will evaluate the condition of the internal suture, and the external surgeon.

Admission to sports is placed 6-8 weeks after delivery in this way, if the healing was successful.

But even without admission to class moms after cesarean can lose weight. For this you need:

• control the amount of calories from food;
• eat right;
• to adjust the mode of sleep and rest (at least 8 hours a day);
• walk with your child more;
• adjust food regime.

This will help moms lose weight, even after delivery by cesarean section. And with the admission to physical exercise, weight loss will be even more rapid.

Expert advice

And a couple of helpful tips about losing weight - in the next video.

Watch the video: Nutrition Advice : How to Lose Weight Fast After Pregnancy (May 2024).