The diet and after the birth have to be rich, fluid, whole grains, fruits, vegetables, fish, milk and dairy products because these foods are rich in nutrients, that will help the new mother to recover so quickly, as well as well are able to respond to the energy demands of lactation.
Diet to lose weight post-birth, it has to be balanced, because of a diet is restrictive, it can hinder the recovery of the woman and the production of breast milk. For this reason, the weight loss should be a concern for about six months in the life of the baby. The weight should be lower of course, with the help of breastfeeding.
1. Healthy eating
After the birth, it is important for you to the woman to eat a healthy diet and well-balanced to not only promote the health of the baby, but also to stop, to keep your overall health and encourage weight loss, and, for this reason, it is important to include it in the day-to-day foods that are rich in minerals, vitamins, and iron. Therefore, it is recommended that a woman, preferably a whole grain foods, fresh fruits and vegetables as they are rich in nutrients and help maintain the health of the gut.
It is important for you to the woman’s reduce the amount of salt in your diet for the day-to-day, and avoiding fatty foods and are rich in the sugar, because, in addition to interfering with the weight-loss process, it can also lead to the production of a gas, and colic in the baby.
In addition to this, it is important that you drink plenty of fluids throughout the day to keep your body hydrated, to combat water retention and to promote the production of breast milk, can also be important for you to the woman’s hold, and to encourage breast-feeding, as it also contributes to the weight loss after giving birth. Find out how you should be in the power of a woman for breast feeding.
2. Exercise
The practice of physical activity after childbirth, it is also important to help with weight loss, and it is important for you to the woman to return to working out after the release of a physician, which is usually about 6 weeks after you give birth.
Therefore, in order to enhance the process of weight loss, it is important for you to the woman’s to perform aerobic exercise, and a way to strengthen the muscles, especially the abdominal muscles, and, therefore, to fight against the flab. It is recommended for a woman to be accompanied by a physical education professional, so that the intensity of the exercises will be gradual and, therefore, to be avoided as a complication of giving birth. Some of the exercises which can be chosen, are:
- The elevation of the hips: the woman has to lie on the floor with your face up and bend your knees, supporting your feet on the floor and holding his hands to the side of the hip. Then you need to lift your hips by contracting the muscles of the pelvic floor, and then return to the starting position, controlling the movement of the
- Board: for the back of the board and the wife is to you initially lie down on the floor with your face down, and push off the ground, being supported by your hands and toes, keeping your abdomen contracted;
- Kick-off: with the of the elbows and knees flat on the floor, lifting one of his legs from the ground to the height of your hips, keeping him in the fold, and then return to the starting position, controlling the motion.
These exercises should be done in about 2 to 3 times a week, and when combined walking, jogging, pilates, or yoga, for example, it is possible to lose more calories and lose weight more quickly.
Diet to lose weight in the post-partum period
The following table provides an option to the menu for 3 days to lose weight in a healthy way, after the birth:
The amounts that are included in the menu varies according to the age, physical activity, and if a woman has a disease or illness, and, for this reason, the ideal thing is that the registered dietitian should be consulted for an evaluation is complete-and it is designed with a nutritional plan to suit your needs. During the period of breast-feeding, the metabolic rate increases, and, for this reason, it is important that the guidance of a professional.
When you make a diet more strictly?
If you are a woman who is breast-feeding it is important to wait at least 6 months for it to be the start of a diet restricted in such a way that the body will be more balanced, level of hormones and the production of breast milk will not be affected.
Lower the weight after the baby is born it is not easy, it is a little more difficult for those women who have not been able to breastfeed for any reason. In such cases, the parent could carry in a power supply is a bit more restrictive, before 6 months.
Check out more tips in the video to follow to lose weight after giving birth:
