Weight Loss After Childbirth

During pregnancy, hormones and the need for nutrients increase. What leads to natural weight gain? Young mothers often face this problem. After birth, there is a gradual normalization of weight . This can be achieved by changing the menu and physical activity. Also, some of the weight disappears with birth. Your diet is determined by how you feed your baby. If you are breastfeeding, a sharp decrease in the amount of food you eat will affect the composition and amount of breast milk, so it is recommended to lose weight gradually (up to 500 grams per week). If you feed the child artificially, the safest way for your health is to lose 1 kg per week.

Diary

Start keeping a diary in which to record everything you eat during the day (both meals and drinks). Compare your current eating habits with those before and during pregnancy. You will notice the difference. Limit those products that haven't been on your menu before. Exclude sugary foods, fizzy drinks and products containing animal fats.

Breakfast lunch dinner

Do you follow a diet - breakfast, lunch, dinner - while you are a mother or do you eat when you find time for it? Analyze the results and you will start to lose weight. Of course, you also need to do sports to tighten the abdominal muscles and make a beautiful waist.

No diets and restrictions

If you are breastfeeding, you should not follow diets and restrictions, but this process can help you lose weight, because milk production requires about 800 kcal per day, of which the accumulated fat reserves during pregnancy give 300.

Most women need 2,700 calories a day while breastfeeding. If you do fitness, you will want to consume fewer calories, but doctors advise you not to consume less than 1800 kcal per day, because it can reduce lactation and you do not have enough strength to breastfeed and take care of the baby.

Moderate physical activity

Include exercise of moderate intensity - brisk walking, aerobics, if your doctor allows, of course.

If you are breastfeeding, you can increase the amount of vitamins in your milk by eating healthy foods. This will affect not only the health of the baby, but also your own.

It takes several months for the blood iron to return to normal after birth. The amount of fluids is extremely important for milk production. Take them throughout the day and try to drink 1 glass of water or a drink (such as tea with milk) before each breastfeeding. Limit caffeine and alcohol consumption because they lead to fluid loss.

You can also apply most of the above principles if you are not breastfeeding. When starting a weight loss regimen, make sure you eat a variety of foods from all food groups. When you are ready to include exercise, do it gradually.

How Many Calories Do We Need To Lose Weight If We Don't Breastfeed?

1600-1800 calories and light exercise are enough for most women. It is most reasonable to consume 1600 calories a day, because then you will not feel "depressed", you will keep your activity and good mood.

Approximate weight gain during pregnancy:

• Newborn 3.5 - 4 kg;
• Placenta 0.5 - 1 kg;
• Amniotic fluid - 1 kg;
• Chest - 0.5 kg;
• Uterus - 1 kg;
• Increase in blood volume - 1.5 kg;
• Fat - 2.5 kg and more;
• Muscle tissue and fluid - 2 - 3.5 kg.