How to lose weight after childbirth nursing mother ?
birth of a child is an important and significant step in a woman's life.During pregnancy, every woman has consistently gaining weight, one does not pay attention to it and completely switched to the care of the child, and someone wants to look good, even becoming a mother.How to lose weight after childbirth nursing mother, and what is particular.The fact that breastfeeding a child gets from you only those substances that are in your body at the same time he takes them from you.Sometimes the mere it, and load at child care - washing, walking, cleaning, help to not gain weight, but more often to get rid of kilograms required additional methods.
How to lose weight after childbirth nursing mother through diet?Doctors not only recommended, but also prohibit many mothers go on a diet, especially fasting.And it is justified, because you will not only drain your body, but leave without the necessary food baby, and by fasting milk and may disappear altogether.What you can do:
- Do not eat after 18 hours (and up to 10-11 in the morning according to some women who have had this experience).When you sleep, your body does not assimilate food eaten recently and it is delayed as a reserve in the form of fat.If you are on your feet at night, the body begins to burn its own reserves.
- Reduce carbohydrate intake - less sweet, chocolate, potatoes, bread, pasta, fatty cheese.They can be replaced by a much more useful products.Instead of sweets - fruits, nuts and dried fruit, low-fat or candy, instead of white bread - light bread or bread with cereals and bran instead of pasta and potatoes - rice and fresh or cooked vegetables (zucchini, carrots, cauliflower, broccoli).
- reduce the amount of animal fats - is not fried, fat, fatty pork, ice cream.Instead of pork is better to eat low-fat beef, and chicken without the skin, rather than fat cheese is better to choose white (cheese or Adyghe) or low-fat yellow.It is better to be on the smoked ham and fat in favor of chicken roll and doctoral sausage.
- Eating more foods rich in fiber.They can be replaced by other products or added to the usual diet like digestion assistants.This pumpkin, grapefruit, bran, cereals, almonds, oatmeal, and plenty of fresh fruits and vegetables.But be careful not to cause the child's allergy.
Sample menu for the day:
breakfast - oatmeal, pumpkin or rice porridge, a sandwich of wholemeal bread with cheese or chicken roll, tea without sugar, half a grapefruit.
Lunch - a light vegetable soup or chicken broth, chicken or meat with boiled vegetables or rice, fresh vegetable salad (with olive oil or yogurt), juice or tea without sugar and any fruit of your choice.
Snack - oatmeal cookies or muesli with milk or juice.
dinner - steak steamed or boiled meat with vegetables or rice, fresh vegetables, fruit juice and a choice.If you want to eat, you can add a second dinner and lunch, eat fruits, vegetables and nuts, and oatmeal cookies and granola.
How to lose weight after childbirth nursing mother with the help of physical exercises.If you have free time and no contraindications a doctor, you can engage in sports.At this time, you will lose weight and take a break from household chores and constant thoughts about the baby.You can:
- Running - it's restorative capacity, which is useful for almost everyone.Running involves a wide variety of muscle groups, develop the lungs and respiratory system.Be careful in the offseason to run it is not necessary to dress too warm or too easily, run the risk of catching cold.Choose comfortable shoes, it is better to run in running shoes instead of sneakers flat shoes.
- Aerobics - aerobics can be practiced at home on video-lessons, aerobic exercise is very good at helping women to drop excess weight, and in the case of my mother, she always stays close to the baby and can be quiet for him.
Whichever way to become slimmer you choose, guided by the benefits to the baby and its own state.