How not to get fat after childbirth: diet for nursing mothers, types of exercises, advice from doctors and nutritionists

2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21

According to statistics, almost 10% of young mothers return to their comfortable and familiar shape within a month after the birth of a child. The other 90% of women are forced to use various diets to lose weight or to maintain their shape while breastfeeding.

How not to get fat after childbirth, or Why does a woman need to lose weight?

Almost all women gain weight during pregnancy. These extra pounds must be reduced in the first few years, otherwise a woman runs the risk of remaining with accumulated fat for many more years. Excess weight is bad not only because of an ugly appearance, but also because of possible he alth problems. Gained pounds can contribute to the appearance of back pain, which is especially relevant for new mothers. Also, excess weight negatively affects the endocrine system and contributes to the development of varicose veins.

Usually, overweight problems are experienced by women whose pregnancy was difficult. Such women in laboroften take hormonal drugs to support pregnancy. Subsequently, they may even suffer from diabetes.

Nutrition for a nursing mother for weight loss

Most women know that any diet is forbidden during breastfeeding. And even more so those that are based on calorie restriction. Such a diet is not balanced enough and is not suitable for the GV period. Therefore, women have the following questions:

• How not to get fat after giving birth? The answer may lie in the habits that were acquired while carrying the baby, such as not exercising. It is enough to return them, and the weight will return to normal.
• Is it possible to make a slim figure after childbirth? The answer is unequivocal: "Yes." But the cause of the sudden weight gain should be identified.
• If I got fat after giving birth, how to lose weight? These and many other questions torment women's minds.

Nutritionists in such situations prescribe nutrition systems that are based on products allowed during lactation. These diets bring the expected result to nursing mothers and at the same time do not harm the baby.

Basic laws of such a food system:

1. The diet of a nursing mother should contain foods that do not provoke gas formation.
2. Adequate amount of water per day is required (at least two liters).
3. Adequate protein intake (at least 100 grams per day).
4. Don't overeat.
5. It is advisable to take vitamins fornursing mothers.
6. Eat more vegetables, grains and meats.

The calorie content of the diet of a nursing woman who constantly worries about the fact that she has gained weight after giving birth and thinks how to lose weight should be at least 1800 kcal. A woman who wants to lose weight must adhere to the lower limit of acceptable calorie intake per day. About a third of the diet should be fat. Once the breastfeeding mother begins to introduce complementary foods, it will be possible to tighten this diet and reduce the amount of fat consumed to 30 grams.

What foods are prohibited for breastfeeding

How not to get fat after giving birth? The advice is very simple. It is necessary to follow the recommendations that are given by the pediatrician after the birth of the baby. Doctors advise breastfeeding mothers to limit their diet to certain foods. The prohibited list includes those that can harm the he alth of the child.

The following products should be excluded from the menu of a nursing mother:

• fatty, s alty and smoked dishes;
• fruit grown in other latitudes;
• any allergens (especially chocolate, strawberries, shrimp);
• products that cause fermentation processes (flour products, grapes, cabbage);
• preserves and marinades;
• garlic, pepper and all kinds of spices (they can negatively affect the taste of milk);
• coffee.

Here's how to stay lean after breastfeeding: Eat he althy food.

Forced diets while breastfeeding

It happens that a young mother cannot complystandard diet for HB due to he alth problems in the child. In this case, the woman is looking for advice on how not to gain weight after childbirth or how to stay slim. Specialists usually prescribe a mother to follow a special forced diet that limits a certain group of products. Often due to the need for strict nutrition, many mothers after childbirth are thinner than before pregnancy.

Diets can be as follows (depending on the baby's he alth problem):

• gluten free;
• lactose free;
• hypoallergenic.

Hypoallergenic diet

When breastfeeding, proper nutrition of a nursing mother is extremely important. And in the first three to four months after the birth of a child, pediatricians recommend hypoallergenic food to mothers. The menu of this diet will allow the baby to gradually adapt to food outside the womb. Food is designed to prevent gas and stool disorders in the baby, as well as various allergic reactions to foods. In addition, if a woman does not know how to become slim after childbirth, then here is the answer - a hypoallergenic diet. With the help of it, a nursing mother can easily lose weight.

With such a diet, a woman's diet should not contain products from the general prohibited list and a number of others:

• eggs;
• honey;
• fish caviar;
• raspberries;
• citrus;
• seeds and nuts;
• cocoa;
• mushrooms;
• semolina porridge.

It's worth limiting: beef, chicken,meat broths, wheat and wheat flour products, orange and red fruits and vegetables.

Gluten free diet

It will be useful for both baby and mother. This diet has gained particular popularity in recent years among those who want to improve their diet. A gluten-free diet is a godsend for any woman who doesn't know how to stay slim after breastfeeding. This diet is a safe way to lose weight and keep fit.

This diet will only benefit the body by ridding it of toxic gluten (a protein most people cannot digest).

Pros of a gluten-free diet:

1. Mom's menu will be balanced and varied, even with banned foods.
2. This type of food will help the body eliminate toxins.
3. A breastfeeding mother will not be hungry.
4. The results are noticeable after the first week of the diet.

The menu consists of the following list of products:

• meat (steamed);
• vegetable soups (you can use chicken broth);
• buckwheat, rice and wheat cereals;
• eggs (soft-boiled);
• milk, kefir, cottage cheese, cheese;
• fruit;
• buckwheat and cornbread;
• honey;
• fruit drinks and compotes;
• tea.

Lactose Free

A dairy-free diet is a diet that excludes dairy products. This diet is prescribed if the baby suffers from lactose intolerance. This regimen is introduced temporarily, usually until the age of three or four months.

Sport while breastfeeding

Proper nutrition is, of course, important. But besides him, a young mother needs physical exercise. It should be remembered that too heavy a load can damage lactation.

For sports, you need to correctly select the right exercises. In this case, sport will not affect lactation in any way.

Before starting to play sports, a woman should consult a doctor. If she had stitches after natural childbirth, then classes should not begin until all wounds have healed.

After a caesarean section, exercise should not be started for the first six months, then a doctor's examination and an ultrasound procedure are necessary. In the absence of contraindications to physical activity, a woman can start them immediately after returning with a child from the maternity hospital. But almost all doctors strongly recommend lactation first.

To make sports while breastfeeding a joy, a woman should follow these recommendations:

• You should choose a sport based on your own preferences and interests.
• You can not overload the body. It is normal to feel a little tired after a workout.
• Do not do chest-bearing exercises (push-ups, barbell or dumbbell raises).
• You should start exercising gradually. At first, light exercises for 10-15 minutes. Gradually, you can increase the load and bring the duration of the workout to 40-50minutes.
• You should choose the following sports: yoga, Pilates, relaxation exercises. These types of physical activity are aimed at relaxing the body and strengthening muscles, which is extremely necessary for young mothers.

How to keep a figure on maternity leave

Motherhood is not only pleasant, but also terribly difficult work. A woman on maternity leave is in a state of stress all the time and, as a result, has a high chance of falling into "problem eating" and overeating, since an ordinary mother has practically no other sources of entertainment.

But if a young mother is looking for advice on how to stay slim after giving birth, then she is concerned about her he alth and the condition of her baby. And this is the first indicator that a woman deserves a good figure and good he alth.

If a woman finds the strength to pull herself together and give up harmful products, then she will definitely set aside 40 minutes a day for training. In this case, an excellent figure and, as a result, a good mood will set the rhythm of life and will not allow the young mother to gain weight again.