How to lose weight after childbirth during breastfeeding. Nutrition and exercises to lose weight during breastfeeding

"How to lose weight during breastfeeding?" - This question is asked by millions of women who became mothers not so long ago. Many women do not believe that this is possible and believe that when breastfeeding, it is impossible to drop kilograms and return to the previous form, because you need to eat for two again to feed the baby.

Pregnancy is behind, mother with the baby at home and it is time to rebuild - to establish food, mode, etc. The young mother has many worries, one of them is what is possible and what you can’t eat a young nursing mother. Many out of habit, eat for two, as well as during pregnancy. They believe that milk should be nutritious and fat, so they do not particularly monitor their diet. And this is wrong, because during breastfeeding the body is gradually rebuilt and if the daily diet is established, the mother spends enough time in the fresh air, the body gradually returns to the previous forms and weight.

How to lose weight during breastfeeding - when can you start?

Contrary to all opinions, you can lose weight already on breastfeeding, only for some women it turns out faster, while others do not occur in the body in the body as quickly as we would like.

Let's figure it out more in all matters: when is it possible or when it is time to get slender? Surely, immediately after childbirth, this question will not bother you so much. In the first months, the female body is rebuilding, the mother gets used to the new rhythm of life and is still concerned about to learn how to care for the newborn, feed on time (and for this you need to establish lactation), walk in the fresh air more. Therefore, in the first months after childbirth, there is no time to get bored. Time in worries flies rapidly.

When can you think about returning to previous forms? Experts say that by the time the baby is 6 months old, mom can begin active actions. But this is if for these six months the body itself did not come into shape.

If the young mommy led an active lifestyle before pregnancy, she monitored herself, and most likely, most likely, with a competent organization of breastfeeding, this issue should not arise. That is, the body will independently recover and six months after giving birth, the young mother will be able to put on her favorite, pre -ematic jeans. The only thing that should not be hoped for - the chest will not be the same as before pregnancy, but a little magnificent. But this is not a minus, but only a plus.

And what to do to those who are unlucky? Whose magnificent forms remained after childbirth and the body did not want to get rid of the accumulated extra pounds during pregnancy? Let's first find out the reviews of those mothers who have already managed to lose weight during breastfeeding and share their personal experience:

Marina, 26 years old: "" Behind 2 pregnancy. In the first I had +16 “happy” extra pounds, after the second birth - 18. Height is 156 cm, the weight at the beginning of pregnancy was 52 kg. After childbirth, 8 and 10 kg turned out to be superfluous for me, from which it was necessary to get rid of. But I was not very worried, in the first six months I established breastfeeding, walked a lot with a stroller in the fresh air and I had a principle: for these six months I did not stand on the scales. It’s too early. Closer to six months, I already wanted to see myself slender in the mirror, as before. But I began work on myself already from the first days after childbirth.

I have such rules:

1. Proper nutrition: eating balanced and not overeat.
2. Do not eat before going to bed (many mothers believe that there will be no milk at night).
3. To exclude sweets - this applies to harmful carbohydrates: sugar, cakes, cakes, etc.
4. If possible, exclude sweet yeast pastries. That is, buns, if you really want to eat, can be eaten, but only until 12 o’clock in the afternoon. Then - no.

These rules work and checked on me. Such food does not affect the fat content of breast milk, but we do not refuse fish, meat, eggs, and dairy products. I have one more rule: no matter how I wanted to support a family dinner when my husband came home from work and eat something tasty with him, we don’t eat up at night. Allow yourself to eat a light vegetable salad, drink half a glass of kefir or yogurt, eat an apple. If the time of eating has not yet come and the habit of chewing something is triggered, let yourself eat a piece of apple or cucumber, a handful of peeled seeds or just drink a glass of warm water. You need to drink slowly, small sips».

How to quickly lose weight during breastfeeding - the opinion of another young mother Olga (32 years old): "" It helped me to return to the form that I was a beloved woman and a caring mother. I do not allow myself to walk at home in home clothes, in the morning I try to put myself in order, make a neat hairstyle and light makeup. 15 minutes in the morning, while the baby is sleeping - and I am ready to go for a walk at any time. I also pay a lot of attention to my husband, we spend enough time together and the baby does not bother us, but on the contrary, strengthens our family relationships. You can do everything if you do not relax and want it. And I also tried the so -called, peasant manner of food, you need to eat those products that grow in the garden. Imagine himself a rural resident and is what he has grown. I do not buy semi -finished products, I cook in a slow cooker myself: I bake meat, I cook fish with vegetables. I even learned to make cheesecakes steamed, very tasty! 3 months after birth, I managed to get rid of 13 kg of excess weight! I did not starve, I just reviewed my food habits and adjusted the day diet. Everything is possible if you want. I do not understand those women who are surprised why they could not lose weight during breastfeeding. By the way, his son did not have a colic, there was a good appetite and a break between feeding 4 hours. I managed to do everything, and even to study at home every day!»

How to lose weight without harm to breastfeeding

Is it possible to lose weight during breastfeeding? It is possible and even necessary, but just do not rush and set the goal in the first weeks and months after childbirth. Still too early and the body needs the strength to restore.

10 steps on the way to success or how easy it is to lose weight after childbirth during breastfeeding:

1. Surprisingly, every woman who has only recently became a mother needs to learn to get enough sleep. Even if a mountain of dishes in the kitchen, you need to do cleaning in the house, stroke diapers and children's things and cook. Put all this aside or ask family members to take on part of the homework. And at the time when the baby is sleeping, and the mommy also has the right to rest. Lack of sleep leads to a deterioration in the condition, the woman becomes irritable and nervous, she wants to eat this stress with something tasty. If you get enough sleep, the woman will feel cheerful, active, she will have a good mood and moderate appetite.
2. Observe the drinking regime - drink enough clean water (this is not juice, compote, tea), namely water. Remember that in breast milk 87% of water, which means that fluids in the body should come enough. If you do not comply with the drinking regime (you need to drink 2-2.5 liters of water per day), then the body’s lack of fluid can mask under hunger.
3. Do not overeat. If during pregnancy you could afford to eat big portions, after childbirth it is time to stop. It is necessary to eat at least 3 times a day, but in small portions. And in no case do not overeat! It is necessary to eat when you are hungry, and not for the company. Moreover, the food should be liked and the woman should enjoy eating. The main rule: the house should always have such products: fresh fruits/berries and seasonal vegetables, herbs, nuts/seeds and dried fruits, homemade eggs and cottage cheese. We need such products that you can quickly have a bite if there is no time to cook food. All products should be fresh.
4. Exclude allergens: if during pregnancy you were happy to eat oranges, strawberries and chocolate, it's time to stop. The exclusion of allergen products is only in the first months of breastfeeding. Then you can gradually enter one new product per week (this applies to fruits and vegetables).
5. Learn to cook food correctly: steam more or bake. For a couple, you can cook vegetables and fish, bake - meat, as well as vegetables.
6. Do not be lazy to cook any soups: on meat, fish and vegetable broth. Just remove all the fat first so that the soup turns out to be low -fat. Why is it so important to eat liquid once a day: the calorie content of such a dish is low, and nutritious value at a height. The female body absorbs such liquid food (or soups-puree).
7. Refuse products that harm the body. This will benefit both you and your baby. Moreover, he will receive everything necessary with mother's milk, with the exception of allergens. It is advisable to exclude completely: canned foods, fat and smoked, semi -finished products and fast foods, spices, confectionery products with cream (if possible - all without exception), peanuts and other earthen species of nuts, store juices and sweet soda, alcohol and shrimp. If you really want to eat one of the forbidden, think, you can harm the child. Although if you wanted to eat cookies or strawberries, you can afford to cheer up. 1-2 berries will not harm the baby. Enter one new product per week and carefully monitor the reaction of the crumbs.
8. Accustom yourself to eat enough vegetables: they have a lot of fiber, vitamins and trace elements. There are few calories in vegetables, but there is much more benefits. Eat cereals, they are rich in slow carbohydrates. Do not interrupt your appetite with snacks, but do not allow long -term starvation, large breaks between meals only harm. If you really want to eat, but the time of eating has not yet occurred, drink a glass of warm water with slow sips.
9. Physical activity is time to turn on and move more. In the first months, these are walking with the baby. You can start 20 minutes a day, it is important that the walks are regular - every day. Gradually, it is necessary to increase the stay in the fresh air and your activity. 4-5 months after birth, you can sign up for yoga, dancing or gymnastics. If there is not enough time and there is no way to leave the baby and go to the lesson, do at home together. Do charging with your child, you will like it! By the way, you can sign up with the baby in the pool.
10. Do not forget that you are a woman! And therefore, devote your appearance at least half an hour a day, and also allocate time to communicate with your loved one. To be loved and to be a mother is a great happiness!

How to eat with breastfeeding to lose weight

You need to study correctly, we will get acquainted with these rules. What every mother should know: eat immediately after childbirth and after 6 months of breastfeeding, you need to differently.

How to lose weight after childbirth during breastfeeding. Mom's food immediately after childbirth

When the baby was only born up to six months: the only nutrition for the crumbs is breast milk. A woman should not have strict diets and restrictions, all metabolic processes in the body are established. Therefore, so far only work on oneself in terms of establishing breastfeeding. Intensive physical activity will be later, now only walking in the fresh air. Start with 20 minutes.

As for cooking and daily diet. What needs to be excluded:

• fatty food;
• all types of smoked meats;
• sausages and sausages (exception - if you prepared this product yourself);
• conservation and canned food;
• semolina;
• pickles and marinades;
• spices and spicy foods.

It is possible and necessary:

• milk products;
• eggs;
• fish;
• meat;
• porridge;
• seasonal vegetables;
• seasonal fruits.

Eating - several times a day with a break of 3 hours, in small portions. If you want to eat before, drink a glass of warm water. The diet is diverse: cereals, fruits, vegetables, dairy products, legumes, meat and fish.

The last meal is not earlier than 8 pm, if you go to bed late, before going to bed you can drink half a glass of kefir or homemade yogurt, without sugar with milk.

How to lose weight after childbirth during breastfeeding. Mom's food 6 months after childbirth

The child has grown up and got stronger, my mother recovered after pregnancy and childbirth, it is time to reduce the daily fat to 40 g (cottage cheese, other dairy products). You can eat sweets, but until 12 o’clock in the afternoon, as well as pasta and potatoes, but not in excess, do not overeat. Dinner - at 18.00, late dinner - a glass of tea with milk and honey (follow the baby’s reaction to a new product).

More physical activity, hiking increases to 2-3 hours a day, training and fitness classes, swimming-if possible, if there is someone to leave the child with. After training - after 2 hours a light snack.

The principles of proper nutrition are still observed, not to overeat, not forbidden and harmful food. Drinking mode - follow sure, there are more fruits and vegetables.

How to lose weight during breastfeeding. Menu

The food of a nursing mommy should be varied, there are a lot of menu options, but you should not get hung up. Moreover, a woman with a baby in her arms does not have much time to cook. Therefore, below we give several options for dishes, which can be eaten for breakfast, lunch and dinner.

Breakfast options:

• oatmeal on milk or water with an apple and raisins;
• wheat porridge with an apple;
• vegetable mashed potatoes made of vegetables for steamed;
• fruit puree prepared from seasonal fruits, steamed;
• baked apple, pumpkin and other fruits;
• baked vegetables;
• casserole: cottage cheese and any puddings.

What to cook for lunch:

• soups: vegetable, wiped, as well as soups-puree;
• buckwheat porridge (in water or in milk);
• zucchini or peppers stuffed with boiled rice with low -fat minced meat;
• soup with chicken and noodles of its own preparation;
• ear;
• beef, turkey or chicken (stewed, baked).

What to cook for a half:

• omelet with vegetables;
• steamed cheesecakes (ordinary);
• homemade ice cream.

What to cook for dinner:

• vegetable stew;
• steamed fish with potatoes or bake;
• steamed chicken cutlets;
• any fresh salads with the addition of: chicken liver, tuna, beans, olive oil, Brussels cabbage, beets, captive beans, sour cream, prunes (not smoked!), walnuts.

How to lose weight during breastfeeding after cesarean

After a natural birth, the female body is restored faster. In women who gave birth to a child through cesarean section, it takes more time to restore.

How to recover after surgery and return to the form faster:

1. The physical activity of a woman begins in the hospital as soon as doctors allow to get up. This is the care of the child. After discharge - walks in the fresh air. You can do physical exercises so many months after surgery, if there is no diastasis (when the rectus abdominis muscles are dispersed). You can check this yourself: you need to lie on the bed on your back, pull your legs and bend in your knees, raise your head. In this position, feel the stomach if the muscles are sown or lowered, most likely they parted.
2. Breastfeeding is a natural process, so each mommy should establish it after cesarean. Food - the same as after natural birth, only in the first weeks after surgery it is necessary to exclude products that cause bloating (white bread, cabbage, etc.). Power - balanced, on the diet while "sitting down" is early. You can not take pills and bioactive substances that contribute to weight loss.
3. If the scar has been healed, you can sign up for aquaerobika (such classes will not interfere with the baby either), you can just buy a pool subscription, general massage, scrubs and masks, as well as peeling and contrast shower - all this in the complex will help to recover faster.

How to lose weight during breastfeeding - the opinion of the pediatrician Yevgeny Komarovsky

The programs with the consultations of Dr. Komarovsky are watching mothers almost from all over the world. One likes and they follow simple recommendations, others believe that the tips are too true and even critical. How many people, so many opinions, we also find out that Evgeny Olegovich advises young mothers:

1. All that mom eats, partially these products are handed over to the baby with breast milk. Therefore, breastfeeding is a golden period to establish the work of the whole body, get rid of bad habits and eat right. It is necessary to reduce everything that can harm not only to the child, but also to adults: fatty foods, products that cause allergies, products with dyes and preservatives, smoked meats, white sugar and chocolate.
2. Exclude those products that smell too sharply: for example, garlic. He changes the taste of milk that the child can even abandon the chest.
3. Remember that a child with milk gets only a part of the products eaten by his mother, the rest - with a heavy load will be deposited on the sides and hips. Therefore, there is no need to eat a lot of fatty foods.
4. There are no prohibitions on the daily diet, there are only recommendations. If you are used to eating these products during pregnancy, you can continue to eat similarly. Only if food behavior was correct. Still, it is worth abandoning coffee and replacing this drink with green tea or herbal decoctions. Cook the compote in the first months of dried fruits with a minimum of sugar. Milk and other dairy products - use with a low percentage of fat content.
5. A good rest, a positive attitude, walks in the fresh air and proper nutrition. These golden rules will help to establish breastfeeding and quickly return to the form after childbirth.

We do exercises to lose weight during breastfeeding

After 8-10 weeks (or 2-2.5 months) after childbirth, you can begin not too intense and difficult training. You can do exercises both at home and in special centers where groups of young mothers are recruited.

The first steps on the way to success:

• intensive workouts - so far to do it early, as they can lead to a change in the taste of breast milk. What is possible: swimming, walking every day;
• gymnastics can only be done if the abdominal muscles are not stretched. If there is diastasis - do all the exercises in the bandage;
• light exercises: twisting, tilting, bicycle, lifting straight legs;
• if there is no time for exercises, it helps to return to the form of hula-hup. Literally 10 minutes a day - enough. Start from a minute, add every day a minute and so get to 10 minutes, then you need to do 3 approaches 30-40 times. First, bruises may appear in the waist and sides, so everything works! Bruises will pass (if it is unbearably painful, wrap your waist with a terry towel, but do not interrupt your workouts), then fat deposits will leave;
• and when the child is 6 months old, you can start more exhausting training.