After a woman has gone through a long stage of bearing a child and the process of giving birth, she has a completely justified desire to return to her previous physical form. The fight against extra pounds gained during pregnancy has a number of nuances that women who breastfeed must take into account. The whole point of these nuances is to lose extra pounds, while not damaging the quantitative and qualitative composition of breast milk.

Nutrition plan for breastfeeding

In order to return to the previous physical form and not harm the body of a newborn baby, young mothers should adhere to the following nutritional scheme:

1. Drink as much liquid as possible throughout the day. As a liquid, fruit juices (with the exception of citrus fruits), warm or clean drinking water are used. This event will not only stimulate the lactogenic function in the mammary glands, but also speed up metabolic processes in the body;
2. Eat low-calorie, healthy snacks throughout the day. For this purpose, vegetable salads, fresh fruits (with the exception of highly allergenic ones), sugar-free yogurts, as well as sandwiches with vegetables and herbs are suitable;
3. Eating after 6 pm is not prohibited, but at this time you can only eat quickly digestible and light food. Carbohydrate, salty and fatty foods will not benefit a newborn baby, in addition, these foods contribute to weight gain;
4. Burning extra calories contributes to the daily use of green or herbal tea. Peppermint leaves, lemon balm herb, thyme or chamomile are used as herbs for making tea. Before drinking this tea, you need to make sure that there is no individual intolerance.

When the baby is 3 months old, then, provided there is no food allergy, the young mother can diversify her diet with seafood and sea fish. These products contain polyunsaturated fatty acids, which contribute to the harmonious development of the nervous system of a newborn baby. In addition, they contain a minimum of calories, which is indispensable for weight loss.

The female body is arranged in such a way that after 6 months from the moment of the birth of a child, a young mother begins to lose without much effort 500-700 g per month. A prerequisite for such weight loss is stable breastfeeding.

When a woman follows a balanced diet and regularly breastfeeds her baby, losing excess weight will not cause her any difficulties. If, after 9 months from the moment of childbirth, a woman continues to retain excess weight, then we are talking about the so-called postpartum neuroendocrine syndrome. This condition can be corrected only with increased physical activity and adherence to strict dietary recommendations.

If a young mother set out to regain her former physical form, then she needs to be patient and take into account the following recommendations:

• To speed up metabolic processes in the body and stimulate the breakdown of adipose tissue, drink at least 8 glasses of drinking water daily. The lack of fluid in the body leads to the accumulation of toxic elements and a slowdown in metabolism;
• During the lactation period, it is strictly forbidden to adhere to any exotic diets and practice fasting. Each of these diets will lead to the depletion of the internal reserves of the body, the reduction or cessation of lactation, as well as negative consequences for the body of a newborn child. Popular diets that include the use of seaweed often provoke food allergies, both in the mother and in the newborn child;
• All kinds of pharmaceuticals that suppress appetite lead to unpredictable consequences on the part of the female body. Most of these pharmaceutical products are antidepressants, the use of which adversely affects the state of the whole organism as a whole and the nervous system in particular;
• Among women who are losing weight, there is an opinion that taking diuretic drugs helps to get rid of extra pounds in a short period of time. This view is not only wrong, but also dangerous. Regular use of diuretics will lead to disruption of the kidneys and inhibition of lactogenic function.

Instead of using dubious drugs and following unhealthy diets, it is important for a young nursing mother to pay attention to physical activity. When breastfeeding, daily walks in the fresh air are useful. Such walks are beneficial not only for the body of a young mother, but also for the baby.

The procedure for getting rid of extra pounds during lactation requires considerable time and effort. Only a systematic and balanced approach to this issue guarantees the desired result without the risk of undesirable consequences.

Pregnancy is one of the most wonderful periods in the life of any woman. Nine months of magical waiting for the birth of a baby have a very strong effect on a woman's body. Many future mothers, being in an interesting position, try to eat for two. It is not at all surprising that after being discharged from the hospital, they return from there with a whole “bouquet” of extra pounds. Ahead of them is a painful struggle with excess weight and the choice of a diet that will help with this.

Is it worth getting rid of excess weight during breastfeeding?

The expectant mother eats for herself and for the baby. A child, being in the tummy, can “demand” a chocolate bar, chips, Olivier salad and even pork kebab (according to mom). A pregnant woman does not even realize that these are just her own desires caused by hormonal imbalance.

In need of the intake of nutrients necessary for the full development of the body, the baby “requests” not certain foods, but specific amino acids and proteins. They are required for the qualitative construction of all future organs of the baby. If a pregnant woman wants pork skewers, this signals that her body, most likely, lacks polyunsaturated fatty acids. It is more useful in this case to eat not pork, but a handful of almonds or walnuts. You can add a little more vegetable oil to your menu. Lots of people use it in salads.

If the hated kilograms appeared and did not disappear after childbirth, you should choose the best way to lose weight for yourself, which will help restore the lost shape. Many mothers are wondering: is it possible to start losing weight while breastfeeding? The answer is clear: of course you can. However, there is only one way in this case: proper balanced nutrition.

Lactation is a great time to instill eating habits that were broken during pregnancy. Mom's milk is the only nutritious product that the baby receives before the introduction of complementary foods. If the mother violates the diet and eats harmful foods, the child may experience a whole bunch of different diseases: from atopic dermatitis to chronic diseases of the gastrointestinal tract.

Peculiarities

To properly lose weight without harming your own health (and for your baby), a nursing mother must strictly adhere to the rules of a healthy diet.

If a sufficient amount of protein is not supplied to the body of a nursing woman, muscle tissue will be consumed to replenish its reserves. The fat will remain in place. A big mistake is that women at this time significantly cut the calorie content of their daily diet. They naively believe that in this way they will be able to lose weight. This belief is wrong.

For the body, reducing calories is stress. Adipose tissue is a reliable reserve stock. He spends it in the very last turn, "giving" the muscles first and removing water.

It is strictly forbidden to reduce the calorie content of the diet of a nursing mother! Lactation is a physiologically energy-consuming process. This is necessary so that the baby receives all the necessary nutrients from the mother's milk. If breast milk is poor in composition, the child begins to lag behind in development and does not grow.

Moms who want to lose weight while breastfeeding should adhere to the following guidelines:

1. Don't limit your calorie intake. Your daily norm is 3000 kcal per day. Scientists have proven that it is with such a caloric content of the diet that breast milk will be complete enough to feed the baby.
2. Eat protein at every meal. Birds can be a great option (with the exception of ducks and geese). They have too much fat. You can eat lean fish, lean beef. It is better to give up pork for a while. It contains too many saturated fats, which do not contribute to weight loss.
3. Try to cut down on carbs. For nursing mothers, porridge from cereals is suitable. You can rarely afford durum wheat pasta (but not more than once a week). Choose low-fat sauces for them. You can make mushroom or vegetable. Try to consume carbohydrates in the morning. By the evening they will have time to burn out, leaving no extra pounds.
4. Be sure to eat fresh vegetables. Diversify your menu with various salads from fresh vegetables and herbs. It can also be a great snack before the main meal. Lean on zucchini, cabbage or cucumbers. They have enough fiber, which will help to remove all excess from the body. Regular consumption of vegetables will promote the development of healthy microflora in the intestines of the child.
5. Eat fresh dairy products daily. Give your preference to products with a low percentage of fat. You can add kefir, yogurt, bifidok or fermented baked milk to your diet. Cottage cheese is an excellent source of protein. Choose it no more than 5% fat. If your baby has an individual intolerance to milk, it is better to limit the use of fermented milk products for the entire period of breastfeeding. With lactase deficiency, a dairy-free diet is indicated.

How to quickly get back in shape?

To quickly restore the lost shape after childbirth, you should remember a few basic rules:

• Breastfeeding mothers definitely need fats! They are necessary for the excellent functioning of the nervous system. With a lack of fat, mommy can quickly overwork, she has mood swings. Hair and nails begin to grow poorly. Women usually perceive this as a lack of calcium and try to eat more fermented milk products, but they do not notice the effect. In this case, you should include more nuts in the diet, season salads with olive or vegetable oil. A good option is salmon. Confectionery, cakes, pastries should be excluded. It is they who will contribute to weight gain, and not the vegetable oil with which you season your vegetable salad.
• Breastfeeding mother eats only the right sweets. These include jams and jams prepared at home. They should put less sugar than usual. Dried fruits can also be used. Eat them instead of dessert with tea after the main meal. Regular consumption of dried fruits will help maintain a good mood and enrich the body with all the minerals necessary for female beauty!
• Nursing mother eats only natural products. No chemistry! All chemical additives that are present in various industrially prepared foods can cause allergic reactions in a child. Products with chemical additives often contain flavor enhancers. With frequent use, they are able to stimulate the appetite, inhibiting the feeling of satiety. With a high calorie content, they easily cause the accumulation of unnecessary kilograms.
• Nursing mother eats tasty and varied. Any monotonous diet eventually leads to a lack of nutrients the body needs. Every day, high-quality proteins, fats and carbohydrates should enter the body of a nursing mother. It is this combination that is needed for a good and high-quality composition of breast milk. Nutritional deficiencies have a detrimental effect on the child's body. He does not have enough energy for growth and full development.

Losing weight for moms at home can sometimes be a difficult task. Many women cannot choose a diet that would help them lose weight quickly. Often they choose fast methods that promise rapid weight loss.

It is important to remember that the period of breastfeeding is an equally important period for the development and growth of the baby. It is at this time that the child begins to grow rapidly, develops. He can get all the substances necessary for vital processes only from his mother's milk.

When choosing the right method, remember that experts consider a combination of proper healthy nutrition and moderate exercise to be the key to successful weight loss. Active walks with a stroller in the fresh air will be an excellent easy way of aerobic exercise for moms with babies.

hypoallergenic diet

During lactation, everything that the mother eats is passed through the milk to the child. It should be well understood that products that are safe for an adult body can cause severe allergic reactions in a baby's body.

One of the options for a hypoallergenic diet during lactation can be viewed in the video release.

Dr. Komarovsky recommends that mothers follow a hypoallergenic diet during breastfeeding. This will prevent the development of allergies in the child.

And in the next issue, Dr. Komarovsky will tell you all about breastfeeding.

Prohibited products include:

• All brightly colored berries. It can be wild strawberries, cherries, red grapes.
• All fruits that grow outside the region of residence. This is, for example, kiwi or mango. Bananas and dates should be limited. Experts consider fruits grown in the country of residence to be the safest. In Russia, these are garden apples or pears. It is better to give preference to green fruits. They practically cannot cause allergic reactions.
• Do not abuse yellow and red vegetables(for example, tomatoes, carrots or pumpkin). They are quite useful, as they contain a large amount of vitamin A. However, they can cause diathesis or an allergic reaction in a child.
• Limit legumes and eggplants in your diet. They can cause colic and indigestion in the baby.

To reduce the risk of developing allergic rashes in your child during lactation, carefully plan your daily menu. During snacks, the use of chocolate bars or sweets is not allowed. This will only complicate the process of losing weight and can cause severe allergies in the child. Replace sweets and confectionery with homemade jam or pear jam with whole grain bread. As a snack, any fermented milk product is also perfect. It can be yogurt or kefir with a low percentage of fat.

The basis of nutrition for nursing mothers on a hypoallergenic diet is high-quality low-fat meat products, non-allergenic vegetables and cereals. From meat products, give preference to turkey, chicken or lean fish. Eat beef no more than once a week. Seafood during breastfeeding is undesirable, as they can significantly increase the risk of developing atopic dermatitis in a child.

Eat whole-grain cereal or grains for breakfast. This will energize the body without harming the baby. Try to put no more than 1 teaspoon of butter in porridge. This is quite enough to meet the daily requirement for saturated fats.

Mothers who have given birth to premature babies should pay great attention to protein products in their diet. They will help the child grow up quickly, catching up with peers born on time. Try to include 1-2 types of different proteins in each meal (for example, a meat patty with boiled green beans for garnish). This makes a great lunch with a double serving of protein.

Diet for colic and diathesis

The appearance of colic is a very common occurrence during breastfeeding. At least once in a lifetime, every mother of a baby has faced this problem.

The appearance of colic in a child is provoked by various factors. However, the most common cause is a violation in the diet of a nursing mother. It is worth remembering that all products that can cause soreness in the baby's tummy, the mother passes on to the child through breast milk.

Dr. Komarovsky will tell about the nutrition of a nursing mother and colic in a child.

What foods should be limited to prevent colic?

Often colic and discomfort in a baby can be caused by legumes, cabbage, black bread, a large amount of fruits or vegetables. The child's body is very sensitive to any effect of such products.

You should also completely eliminate the use of sausages, sausages and other meat delicacies. They may contain a large amount of artificial additives and dyes, which also easily provoke colic in the baby.

If red, itchy spots appear on the skin of the baby after feeding, pay attention to what you had on the menu the day before. Perhaps you ate an orange slice or a tomato salad. It is enough to eat quite a bit to cause an allergic reaction. This amount is enough to cause diathesis in a baby.

If you notice that your baby has an itchy rash after eating a food, immediately eliminate this food from your diet. The child should be given an enterosorbent. Activated charcoal, "Smekta" or "Enterosgel" is suitable.

Be sure to take your child to the doctor. You may need additional testing for allergic pathology.

To restore the form lost during pregnancy, you should be patient. You should not expect quick results (loss of 10-15 kilograms per month). Such weight loss can only harm mom and baby. Proper healthy nutrition will help restore the body after pregnancy and return to excellent shape.

You can see how to lose weight for a nursing mother without harm to the child in the next video.

Within 9 months you gained weight, you will need the same amount to lose it without danger to yourfigure and health. Theoretically, a breastfeeding mother needs 500 to 600 extra calories per day to provide adequate nutrition for herself and her baby. These figures are averaged. If your weight before and during pregnancy was below normal, you may need more calories, if above normal - less, as excess fat is gradually used.

Several studies in the late 1980s showed that metabolic efficiency increases during lactation, so the recommended calorie intake for breastfeeding women may be too high. To lose weight while breastfeeding, you need to find the number of calories you need.

We offer a safe weight loss program that provides healthy nutrition for you and your baby. Most breastfeeding mothers are recommended to consume at least 2000 calories per day, and nutrition should be balanced in terms of food composition. With fewer calories, most breastfeeding women do not get enough calories to ensure health and wellness.

Set a realistic goal for yourself. Your goal should be gradual weight loss, about one kilogram per month; a little more if you were overweight before pregnancy, and less if you were underweight.

Take an hour a day to exercise. Choose a type of exercise that you enjoy - preferably one that allows you to stay with your child, then you are more likely to not quit. For a mother, a very convenient type of physical activity is walking with a child, arranged in a sling-type device for at least 1 hour a day. Walking briskly with a baby in a sling burns an average of 400 calories. This exercise plus fewer homemade cookies or an excess of other foods (a 500-calorie-per-day or 3,500-calorie-per-week deficit will give you a 400-gram weight loss weekly).

It is better to give yourself physical activity after feeding the baby, as your breasts will be empty, they will not be so heavy. If the physical activity is significant, wear a well-supported bra, use soft pads so as not to rub the nipples.

The ideal form of physical activity is swimming. The breastfeeding mothers we know were very impressed with the effect achieved with intense exercise - jumping and aerobics. Some women complained of a decrease in milk if they exercised more than 2 days a week. Exercises that work the shoulders, such as rope jumping, can lead to infection of the breasts; there are cases when breast milk, after too intense exercise, acquired an unpleasant taste.
A recent study showed that lactic acid levels in breast milk increase after exercise, and babies are less likely to suckle immediately after exercise. It follows from this that it is necessary to feed the child before classes - this is not only more convenient for the mother, but also better for the child. We advise every nursing mother to choose for herself the type of physical activity that suits her.

Record results. If you are purposefully losing weight, you feel good and the baby is growing well and looks happy, and the milk does not decrease, then you are gaining the optimal number of calories for you.

A breastfeeding mother of "ideal weight" should normally consume 500 extra calories daily without gaining weight. This figure depends on your body type and whether you were overweight or underweight prior to lactation.

If you're losing more than 1 pound in a week, you may be eating less than you need to; you should consult your doctor or nutritionist who advises you. If you continue to gain weight even though you are following your intended program, you may be eating too much.

Summarizing all of the above, we conclude: the consumption of 2000 calories per day with daily not too intense physical activity for an hour usually provides an average weight loss of one kilogram per month, which does not harm most mothers and their children.

Breastfeeding helps a woman restore her former figure, moreover, this is an excellent period to become even more beautiful and healthy. It just happens not immediately after the birth of the child, but gradually. On average, the process of restoring the body of a nursing woman lasts as long as she gained weight - from six months to 8-9 months. As the hormonal background is established and metabolism is activated due to the production of milk, the process of losing weight during lactation goes smoothly, but inexorably.

So, the gestation period is over, and the long-awaited miracle has finally happened! You have become a mother and you can hug your treasure and look into his cosmic eyes. Your baby is still completely helpless, but he is endowed with universal wisdom and absolutely knows that he needs food, and the best option is mother's milk! In turn, the young mother has more worries, it is necessary to establish breastfeeding, engage in the daily development of the baby, while not forgetting about the order at home, her beloved husband and how delicious and healthy it is to feed the whole family! That's all we need to do! And I recommend starting with my beloved: in order for everything to work out, you need strength, good spirits and a great mood!

I believe that our appearance is a 100% reflection of what is inside of us. And in order to avoid all postpartum problems with the figure and depression, you need to love yourself, thank and praise your body for the work done. After all, you have created a new life. And all side effects can be easily corrected.

I am not a supporter of diets, absolutely, rather an opponent. And even more so during breastfeeding. You must eat fully and balanced, because the nutrition of your crumbs and your own health largely depend on your nutrition. Surely you will ask yourself the common question “How to lose weight with breastfeeding and not lose milk?”. But first, please, let yourself enjoy the new experience.

before and after.jpg

One week before birth and one year after birth

These simple 10 rules have helped me to be a happy breastfeeding mom, be a loving wife, and run a household.

1. First of all, you need to get as much sleep as possible.

Sleep with your baby, dirty diapers and clutter at home have never harmed anyone's health, but lack of sleep is one of the main reasons millions of people feel unwell. Enough sleep will lead to a moderate appetite and a good mood.

2. Drink plenty (2-3 liters per day) of pure water

Given that breast milk contains about 87% water, you need to constantly monitor the flow of a sufficient amount of fluid into the mother's body. Moreover, the amount of milk depends on the amount of fluid that a woman consumes. In addition, water helps in the fight against excess weight, as the body sometimes takes banal dehydration for hunger.

3. There is a small amount of food

Nursing mom is recommended to eat several times a day, but always a little. Overeating should not be absolutely. Eat only if you are hungry. Food should give you pleasure. In addition, given the constant employment and lack of time, a nursing mother should make sure that the house always has vegetables, fruits, homemade cottage cheese, eggs, greens, seasonal berries, dried fruits, almonds and pine nuts, sunflower and pumpkin seeds, which you can eat without wasting time on cooking.

4. Eliminate allergens

From the menu of a nursing mother, as a rule, it is recommended to exclude all allergens. But this must be done without fanaticism, if you try to study in detail the properties of products, you can come to the conclusion that most of the normal diet is completely unacceptable for the nutrition of a nursing mother. However, it is from food that we get the necessary nutrients, vitamins and minerals. With poor and insufficient nutrition, not only the mother's body will suffer, but also the body of the baby. The basic rules for the nutrition of a nursing mother include an important principle - the gradual introduction into the menu of those products that the mother's body needs, but the baby can cause trouble. This is especially true for the nutrition of mothers whose child is less than 3-4 months old, when infant colic and other intestinal disorders are so inherent in his body. Just carefully observe how the baby reacted to the new product. Imagine that you yourself are re-acquainting yourself with the products and try to make the food as separate as possible, so that it would be easier to track the baby's reaction.

5. Bake and steam

Roasting and steaming should be the preferred cooking methods.

6. Eat soups

Meat, fish, vegetables, but not very fatty. Soups are ideal for breastfeeding moms for several reasons:
calorie soups are less than second courses. It turns out the same volume, but the stomach is full, and there are fewer calories.
the consistency of soups, especially puree soups, is as close as possible to the ideal for our tummy, which leads to easy digestion and less energy for digestion. And that means more vivacity and excellent well-being.
soup is easy and quick to prepare.

7. Refuse harmful products

Some products should be completely abandoned, at least during pregnancy and lactation. It is not so difficult, especially when there is such a wonderful stimulus as the health of a small person. After all, it is you who can give him a good appetite, a healthy digestive system, protect him from allergies and many other problems, while receiving an additional bonus for your health, appearance and well-being! So, I advise you to completely exclude: foods with dyes and preservatives, semi-finished products, fast food, canned, fatty, smoked foods, dishes that contain a large amount of spices, exotic fruits, all kinds of confectionery, except homemade, all peanuts, especially peanuts, shrimp and all shellfish, carbonated drinks, all packaged juices and alcohol.

If you really want to treat yourself to something of the above, then at least know the measure. A strawberry or a favorite cookie in the diet of a breastfeeding woman is unlikely to harm the child, but it will cheer up mom!

8. Eat vegetables

Try to include vegetables at every meal, as they are low in calories but provide satiety, vitamins and minerals. Eat protein every day. Cereals will also benefit - they give satiety and carbohydrates, but are digested for a long time and do not give weight gain. Try to stick to the main meals and not fast for a long time, if you want to eat - have a snack or drink a warm drink of your choice, otherwise you will overeat the next meal.

9. Be physically active

Once you've been discharged from the hospital, it's time to start moving. After all, it is such a pleasure to return to lightness! For starters, walking for 10-20 minutes is suitable, but you need to walk every day, and preferably twice a day! Gradually, when you feel that there is more strength, increase the load, accelerate the pace of walking and the duration of the walk. You can add swimming, yoga, Pilates, gymnastics, dancing, exercises with your baby.

10. Be a woman

And last but probably the most important. Be a woman, the one created by nature, not society. In my opinion, the main purpose of a woman is to create a new life, to bring joy and inspiration, tenderness and kindness, beauty and peace to this world! Do not dig into household chores to exhaustion, turning yourself into a slave of everyday life. Be desirable for your beloved man, leave time for the two of you, at least 30 minutes a day.

I followed a very simple principle: the so-called "peasant diet". Those. imagine that you are a peasant and can eat everything that you have collected from your garden. Completely excluded everything in the production packaging. I cooked all the food myself. In 2-3 months after giving birth, I lost 15 kg and ate almost everything I wanted. And I did not have to deal with colic in the baby's abdomen and allergic reactions. The son ate with appetite, once every 4 hours and slept soundly. And my body was very pleased with what was happening! Daily sports, walks and positive emotions helped a lot in the process of restoring my lightness.

Love yourself and be open to new things! Love your children, sincerely and unconditionally! After all, they make us better, kinder and smarter, more gentle, soft and feminine, patient, calm and enduring. The child learns to rejoice and be surprised at every moment in life. The child turns the girl into a real woman. Have children and be happy!

Throughout pregnancy, a woman allows herself to eat anything, indulging her gastronomic whims. All for the benefit of the child! she says and takes another bite of meat pie. Indeed, it is difficult, almost impossible, to deny yourself the pleasure of eating delicious food during pregnancy. And why? All the same, the stomach sticks out like a ball, extra pounds are not noticeable.

But sooner or later, the time of reckoning still comes. Some time after childbirth, when the first chores pass and the woman gets used to the role of mother, she begins to think about her appearance. After all, she wants to be not only a kind and caring mother, but also a young, beautiful woman. As a rule, in such a situation, we go on a diet, limit the diet. But everything is aggravated by breastfeeding. How to lose weight if you are breastfeeding your baby? How to create a calorie deficit necessary for weight loss, so as not to limit your own baby's diet? Let's try to figure it out.

Nutrition for weight loss during breastfeeding

Breastfeeding is a good time in every woman's life. She feels needed, needed and able to feed her own child on her own. However, many mothers make the mistake of eating a lot and often. The amount eaten does not affect breast milk in any way, this has been proven. The fat content and amount of milk is affected by the nutritional value of the products, the calmness of the mother, the number of attachments of the baby to the breast, drinking and many other factors. On the contrary, it is easier to lose weight on breastfeeding, because the baby takes the lion's share of calories. Here are a few dietary guidelines you should follow to lose weight while breastfeeding.

1. Choose the quality, not the quantity, of food. Say "yes" to soups, nuts, fruits, vegetables, cereals, meat, honey (if the baby is not allergic). Give up pasta, sugar, mayonnaise, sweet rolls, condensed milk. Believe me, the value of your milk will not suffer from this. On the contrary, frequent consumption of liquid first courses increases the amount of milk.
2. If you want to eat carbohydrates (sweets, pastries), you need to do it in the morning. After dinner, no prohibited foods.
3. Do not eat three hours before bed - this is important. This rule alone can help you lose a couple of pounds a month. If hunger is unbearable, you can drink a glass of hot water, eat a carrot or cucumber, a piece of boiled fish or chicken. Eating fruit at night is a mistake. They contain glucose, that is, sugar.
4. Limit portions. No need to eat a huge plate of the same buckwheat - there is nothing good about it. Before you check if the amount of your food is the norm, transfer it to a glass. The volume of one meal should not exceed this glass.
5. Many mothers have adopted one effective technique. You need to eat with your child. That is, the baby eats approximately every 3 hours, you should eat either with him or immediately after him. So you get high-quality fractional nutrition.
6. In this situation, you more than ever need to maintain water balance. After all, water removes the breakdown products of fats from the body. In addition, by drinking 2-3 liters of water a day, you provide your child with enough milk.

By following these simple rules in nutrition, you will not notice how very soon you will return to your “pre-pregnancy” weight.

Physical activity

Losing weight is not only about proper nutrition, but also physical activity. Remember that all movements should be moderate, comfortable. After all, your body has not yet fully recovered from childbirth. It is impossible to injure the chest - all jumps are contraindicated. However, there are plenty of activities that can help you get back into shape while breastfeeding.

1. Fitness. This type of load is for those who have someone to leave their child with. Ask your husband to walk the baby for an hour near the gym so you can work out. The baby can be left for a short time with a grandmother or a nanny - use these opportunities. An integrated approach will help you quickly get in shape.
2. Hula Hup. If there is no time or money for the gym, you can use such a simple sports equipment as a hula hoop. A heavy object perfectly drives fat from the sides, abdomen and thighs, if you give it at least 10 minutes a day. Ignore the bruises that may appear from the projectile at first. That's a small price to pay for a flat tummy.
3. Press. Familiar abdominal exercises will help get rid of the stomach. Raise the body, lying on the floor and fixing the legs. Increase the number of repetitions each time. Get to three sets of 30-35 reps. You can remove the lower tummy with the help of the “scissors” exercise. To do this, lie on the floor, lift your straight legs off the ground and cross them with each other.
4. Run. Try to get up early - while the child is still sleeping, and the husband has not left for work. You can go to the stadium and do a couple of laps. It's very efficient. Moreover, you do not only exercise physically. A simple relaxation, like running with headphones and your favorite music, can bring you back to life, tear you away from routine. Just be careful if you have large breasts - carefully fix it with underwear so as not to damage it.
5. Yoga. This is a modern type of sports load, which eliminates sudden movements and jerks. Given the fact that you are breastfeeding a child, yoga is what you need. Stretching, breathing exercises, taking various poses is not only a sport, but also harmony with the outside world.
6. Walking. This is one of the most proven and effective ways to lose weight. Since a young mother with a child is supposed to walk a lot, use this need for your own purposes. No need to go outside, sit on a bench and chat with other mothers. You need to take a stroller and wind circles with it around the park, near a reservoir, wherever there is a straight road and clean air. To enhance the effect of the exercise - wear shoes with heels for a walk. This will increase the load, which means it will give a more effective result.
7. Swimming. This type of physical activity is absolutely safe, even women who have recently had a caesarean can swim.

There are many types of physical activity, you need to choose what is right for you. Getting enough sleep is very important while following the rules of nutrition and playing sports. With a lack of sleep, all your efforts may be in vain. Of course, when there is a small child in the house, normal sleep is a rarity. However, be mindful of yourself and try to organize your routine in such a way that you have time for yourself. The main rule is to sleep when the baby sleeps! Household chores can be done when the child is awake - he lies beautifully in the cradle next to you when you cook dinner or clean the floor. The main thing for a baby at his age is to see a happy mother and hear her voice.

Motivation

This is another important aspect for getting serious results. More often look at photos from a past life when you were slim and beautiful. Try on your favorite jeans - would you like them to fit you that way? Buy a scale and track the results - each plumb line will be received with gratitude for your work.

Do not forget about the cosmetic side of the issue. Take care of your body, do not let the skin sag after losing weight. To do this, make various natural masks, scrubs, peels. So you can love your body and do not let a momentary desire cancel out all your efforts.

If you have cellulite, you can get rid of that too. Give your legs an effective honey massage. Just apply a thin layer of honey on the problem area of ​​the thighs, and then apply and tear off your palms. After a few minutes, tearing off the palm will become more and more difficult. After the procedure, you will notice a white coating on your hands. These are slags and dirt that have come out of the pores. After 10 sessions of such a massage, you will again be able to flaunt in short skirts.

Motherhood is a wonderful time for any woman. However, you do not need to completely dissolve in the child and abandon your body. Your baby needs a happy, beautiful, self-confident and satisfied mother. Love your family, but don't forget that you are a woman!

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