Good day to all!

In continuation of the topic of motherhood, I would like to devote my review to the nutrition of a nursing mother. It is NUTRITION, since any is stress for the body, and even more so for a nursing mother, in addition, it can lead to a reduction in breast milk, a decrease in calorie content - to weakness, fatigue and irritability.

Losing weight in time is only a nice addition to this diet, but not the goal.

At birth, I came up with a mark on the scales of 80 kg (I got registered with a weight of 57 kg).

After giving birth, I immediately threw off 15 kg due to the fact that I had a cesarean section and for some time I had to strictly limit myself in food. Then the breastfeeding period began, the diet expanded a little, but in order to prevent problems with the gastrointestinal tract in my child, he was still limited.

At the time of feeding, I came up with a weight of 65 kg.

Breastfeeding mother's advice:

1. Nutrition should be complete and balanced. Everything that you eat enters the body of the child along with milk.

2. The diet should be healthy, healthy and natural. You can eat the simplest food, but try to diversify your menu.

3. Your daily diet must contain proteins, healthy fats, and the right carbohydrates.

4. Eat everything, but in moderation. Every day, introduce a new product into the diet and see if the child has allergic reactions to it and digestive problems.

5. Eat small meals more often. And half an hour before feeding, drink a glass of water to increase milk production.

I also kept a special notebook, the so-called food diary. In it, I wrote down the foods that I ate and in what quantity. Such a diary helped me a lot when analyzing products, if suddenly my daughter had allergies and digestive problems.

During breastfeeding I ate:

1. Kefir, which was produced on the day I bought it.

2. Low-fat shop cottage cheese (cooked cheesecakes and casseroles)

3. Dry cookies, bought for diabetics or children.

4. Boiled or baked lean meat, I ate beef, chicken breast, sometimes just steamed it. Also cooked meatballs and meatballs.

5. I cooked dried fruit compote (raisins, dried apricots, apples), I didn’t use prunes so as not to cause gas formation in the baby.

6. Baked, boiled low-fat fish (perch, cod). Ate 1-2 times a week.

7. Drank tea with condensed milk (to increase lactation and fat content of milk)

8. Buckwheat and oatmeal on the water.

9. From fruits, I ate green apples and bananas no more than 1 pc. per day one hour before feeding.

10. Mashed potatoes on water, but with the addition of butter.

11. From sweets, I ate marshmallows and marmalade in limited quantities.

12. Boiled sausage in very small quantities.

13. Wheat and rye bread

14. Durum wheat pasta

15. 10% sour cream

17. Goat milk.

The amount of fluid per day I had was 2 - 2.5 liters, I also included soups in this figure.

When I was thirsty, I drank pure non-carbonated water.

1. Chocolate, cake, ice cream

2. Legumes, cabbage

3. Rice, pearl barley

4. Food fried in oil

5. Smoked products

6. Mineral water with gas and other carbonated drinks

7. spicy seasonings and spices, including garlic and onions, as they give a specific flavor to breast milk

8. Citrus fruits, grapes

10. Strawberries, tomatoes, red apples, pomegranates and other red fruits and vegetables

According to the State Research Institute of Nutrition of the Russian Academy of Medical Sciences, the leaders among allergens are:
1st place: cow's milk
2nd place: fish
3rd place: eggs.

Thanks to the elementary rules outlined above, I managed to reduce the appearance of intestinal colic in my child as much as possible.

While breastfeeding (6 months) I increased my daily calorie intake to 2000 kcal. On such a diet, in six months I threw off 5 kg and still, adhering to the rules of proper nutrition, I don’t gain them. My weight is 60 kg.

To all of the above, elementary exercises were added (squats, abs, side bends) and I walked a lot. I gave birth on June 5, so the whole summer was at my disposal.

But the most important thing that I had on the way to a slim figure was motivation. No, not to become slimmer, this was already a pleasant side effect, and not harm your child, save milk and protect your daughter from gas formation, allergies and other troubles that are directly dependent on breast milk.

Joy to you!

The choice of subcategories caused me difficulties ... in principle, it is the point of view of medical specialists that interests me, probably ... Although I’ll just wait and listen to my friends in misfortune!
I have been digging for information on this topic for a long time, but I was satisfied with the answers I found, maybe I’ll learn something new here.
First of all history :)
During pregnancies (I already had 4 of them), my body is tuned in such a way that no "kaka-byaka" will get into my mouth - I want only what is necessary and useful. As a result, she always added 7-11 kg, which immediately left after childbirth. Another 2-4 months after the birth, I experienced increased weight loss, the strongest after the first birth - then I emaciated up to 45 kg. Then, 2-4 months after giving birth, I was gaining weight (about 10 kg) and no matter what I did, I could not lose a single kg until I finished breastfeeding. I usually feed for a long time. On average, up to 2 years of children, well, there is a plus or minus for the child's readiness for weaning.
I eat well and balanced. Those. no fast food, semi-finished products. I don't use sugar at all. Especially sweeteners. I don't like cakes in general. I like chocolate, sweets like "ferero rocher" (that is, expensive and good), I can even get a pack, but this business is rarely bought. Dishes are mostly boiled, steamed, baked. I only fry chops for children on olives. I don't eat a lot of butter myself. I prefer grilled steaks. I use little salt, rather I don’t salt everything, only sea salt.
Here is my sample menu for the day:
08.00 - coffee, sometimes with 125 grams of mozzarella.
9.00 - porridge (buckwheat, oatmeal) with low-fat milk (not store-bought skimmed, but homemade, I skim off the cream for butter-sour cream, milk for consumption and yogurt) with a teaspoon of honey, with frozen berries (blueberries, strawberries)
12.00 - something or meat or fish + now mostly sour. cabbage, summer tomatoes.
14.00 - some soup - this meal and the previous one change places
17.00 - or black rice with sour. cabbage or meat steak.
in the evening I can still eat an apple or bake it, I can still have a little buckwheat with milk - but this is irregular - sometimes.

During the day I drink mostly dried fruit compote - without sugar, even without honey. Sometimes a glass of yogurt with honey and berries. Sometimes tea with milk (again without sugar). It happens that a gnaw is some kind of cookie there (children often gnawed, didn’t bite - I gnaw it, I can’t throw it away), an apple.
From fruits I like only apples, sometimes oranges. From vegetables only tomatoes. Basically I am a berry lover.
Well, any sweet, nuts - this is an irregularity, from time to time - when you want. Maybe once every 7-10 days.

I’m just trying to go on some kind of “type of diet” - my body is brutally hungry for bread (I bake it myself in a bread machine, I usually don’t eat it), but after fasting days, I can even shake half a loaf right up to the shaking. So I don't play anymore on fasting days.
My physical activity consists in working on the problem area - the stomach, basically I shake the press and, in fact, in the rhythm of life - 4 children, 2 older ones need to be taken to all sorts of circles, sections, with small ones for a walk, I live on the 5th floor. This is the cycle - my whole fitness. I don't like gyms.
Actually the question is: WHO is to blame and WHAT to do? Which hormone during lactation keeps my weight and how to reason with it???

The topic of returning to the sizes of clothes that were before pregnancy excites young mothers no less than aspects of the development of the baby. The issue is especially acute during the period of breastfeeding, because some mothers at this time return to their former figure parameters, and some, alas, begin to gain weight even more rapidly than during childbearing. So how to lose weight after giving birth to a nursing mother without harming her own body and the body of a child who is sensitive to qualitative changes in breast milk?

Weight loss quickly and effectively: secrets for nursing mothers

It goes without saying that the appearance of excess body fat during the bearing of a baby is not only normal, but also necessary for the normal course of the process of bearing a child. However, "baby fat" has its own statute of limitations, and statements from the series “I have two children, so I have the right to a dozen or two extra pounds”- nothing more than a banal excuse, unwillingness to face the truth and a way to justify oneself.

If you want to avoid problems in the form of extra kilos after pregnancy, then take on board the recommendations that will certainly contribute to bringing the figure in order reliably and quickly.

1. The most important thing you need on the way to regaining your former shape (and often a shape that is much better than before pregnancy) is desire and motivation. Without these factors, attempts to lose weight will never turn into a system, which means they will not bring results. Often look at your own photos taken in the best periods of life - a happy, laughing, slender girl from the photo will cause an acute desire to make every effort to "dump" the excess. Try on your favorite swimsuit regularly: how do you look in it now, but how would you like to?
2. Don't share your routine with your baby's daily routine. Many mothers are familiar with this phenomenon: the whole day, while the child is awake, all the time is completely devoted to rituals for caring for the baby, and by the time he falls asleep, exhaustion is already so strong that it is simply impossible not to pounce on the refrigerator. Combining meals will be the way out of this situation: accustom yourself to eat when the child also eats. By following the same diet as the baby, you will, in fact, switch to fractional nutrition, which is considered the key to successful and, more importantly, smooth and safe weight loss.
3. Try to ensure yourself a good rest. Scientists have proven that if you sleep less than 7-8 hours a day, then even intense exercise and diet will not lead to rapid weight loss. Of course, the baby makes significant adjustments to the sleep pattern, but with the support of relatives or with the help of a nanny, you can certainly “get” the necessary hours of rest during the day.
4. Keep a balance in your quest to get in good shape. On the one hand, rigid diets are strictly prohibited, which significantly reduce the calorie content of the diet, and also make it unbalanced. On the other hand, many young mothers rely on "miraculous" feeding, during which you can eat everything, and the weight will go away by itself. Remember: the process of lactation burns only 500-600 calories during the day - this is a little more than one chocolate bar, so there is absolutely no reason to “inflate” the diet. In addition, a myth that says that the degree of fat content of milk directly depends on the fat content of the food consumed can contribute to further weight gain. This is a false stereotype - the fat content of milk is provided by the already existing reserves of the body, the saturation of the daily diet with fats can only affect the appearance of new wrinkles on the waist of a nursing woman.

Workouts for nursing mothers

Fact: moderate physical activity is the most effective way to gain harmony after childbirth.

In the same time, nothing prevents the successful healing of the uterus and, especially, ruptures, than any exercise.

Therefore, even if the outcome of childbirth is the most favorable, you can start exercising no earlier than 6-7 weeks after them. If you start exercising earlier, then the load can have an extremely negative impact on both the healing processes and lactation.

"Body&Mind" - "Body and Mind"

Experienced coach answering a question How to lose weight after childbirth for nursing mothers? it is advised to start with the practices of "Body & Mind" - that is, "Body and Mind": yoga, meditation, Pilates, etc.

It is well known that these practices can significantly transform the body at any stage of life, in addition, they have practically no contraindications.

This is not even the main thing: the relaxation and immersion “in yourself” that underlie these activities will help minimize the stress that the arrival of a baby inevitably brings to life.

The great advantage of these techniques is that classes can be carried out at home, because nursing mothers do not have time to travel and visit a sports club, and the family budget is often limited due to the cost of caring for a baby.

natural exercises

Do not underestimate the activity that comes with new worries: a series of pleasant chores for caring for a child is already a sufficient amount of exercise that burns extra calories.

And one more habitual daily action, wearing a baby in a “kangaroo”, serves as a full-fledged gymnastics for nursing mothers: the optimal load on the muscles of the abdomen and back allows you to tighten the figure, and the whole child growing day by day will serve as a kind of weighting agent, while due to smooth weight gain, the spine and lower back will not suffer.

If you still want to thoroughly engage in a figure, then you need to approach the choice of load rationally:

• The swimming pool, which was the best form of physical activity during pregnancy, is also recommended during breastfeeding;
• In the gym, you should do it without weights, because exercises with weight can provoke an increase in the concentration of lactic acid in milk, which will give it a characteristic aftertaste;
• Nursing mothers are advised to avoid any aerobic training - classical aerobics, step, running, etc. The fact is that during such exercises the body loses a lot of fluid, and the vast majority of elements and exercises are “shocking” for the breast in nature and can injure it.
• In accordance with the previous recommendation, carefully analyze each exercise both at home and in the gym - categorically avoid those that can potentially injure the chest;
• If the classes involve the inclusion of jumps, active swings of the arms and other movements that provoke an active “swing” of the chest, then you can only practice in a special supportive bra that will thoroughly fix the chest. Otherwise, such activities should be abandoned.

Diet of a nursing mother after childbirth

Many women actually manage to shed all the weight gained in 9 months while breastfeeding without any effort. This is due to the already mentioned energy consumption of the lactation process itself, the high metabolic rate, the rapid normalization of the hormonal background, and a number of individual characteristics of the organism. For the same reasons, there are also many examples when weight loss did not occur during breastfeeding or even weight increased.

So how to lose weight after giving birth to a nursing mother a year or more later, when she is still breastfeeding and a number of nutritional requirements and restrictions are in force? The answer is simple: resort to a diet. But, of course, special.

To approach the issue of losing weight by adjusting the diet most competently, it is important to always remember the principles of nutrition for nursing mothers:

1. Exclusion from the diet of allergen products: vegetables, fruits and berries of bright color and exotic fruits, coffee, chocolate and cocoa products, nuts and seeds, honey and dairy products. This list is not final; additions will be made by the doctor observing the mother and child.
2. A minimum of chemical additives and industrial food processing, a maximum of seasonal vegetables and fruits - this is the motto of all breastfeeding women without exception.
3. Eating for two is a mistake that will not benefit the child, and the mother will only add centimeters on the hips. During pregnancy, the body has already made reserves of substances and trace elements valuable for the lactation process. Therefore, during breastfeeding, the emphasis should be on the quality of the diet, and not on its volume.
4. Targeted weight loss can begin no earlier than 8-10 weeks after the brightest event in life.

A young mother rarely has the opportunity to cook favorite and healthy dishes for all family members. How, with a total lack of time and extra energy, how to eat in such a way that it is really tasty, healthy, and also contributes to weight loss? Make a family diet from the menu options recommended just for lactating women!

Weight loss meal menu

Breakfast options:

1. Oatmeal with apples
2. Wheat porridge with fruits
3. Puree-mousse from permissible vegetables and fruits
4. baked fruits
5. Homemade cottage cheese casseroles and puddings

Lunch options:

1. Vegetable soup (or cream soup)
2. Buckwheat
3. Stuffed zucchini or peppers
4. Chicken soup with homemade noodles
5. Braised poultry or beef

Afternoon options:

1. homemade ice cream
2. Omelette
3. Syrniki

Dinner options:

1. Steam chicken cutlets
2. Fish and potatoes baked in a pot
3. Ratatouille
4. Salads with the following ingredients: tuna, chicken liver, beets, green beans, Brussels sprouts, natural yogurt, sour cream, walnuts, prunes, olive oil.

Important! First of all, mothers who breastfeed their babies need to ensure that the baby with breast milk receives all the necessary vitamins and nutrients, therefore, the main thing is the child, then the figure. A detailed article on the correct diet for a nursing mother (what you can eat and what is not recommended to eat) -.

The most important thing for a breastfeeding mother

To quickly lose weight and regain harmony after childbirth is the normal desire of every woman. But your every step on the way to the cherished figure should be filled with the thought that the most important of the worries in this period is taking care of the baby.

It is great if proper nutrition played an important role in the life of a mother even before pregnancy. In case this is not entirely true, then breastfeeding is the best time to create healthy eating habits and instilling them in all family members, including the baby.

May rationality, optimism and energy always accompany you! After all, only a healthy, self-confident and happy mother can raise the same baby!

Motivation for weight loss

Breastfeeding weight(HV) may upset some mothers at first, since in the first months it still remains decent and the kilograms gained during pregnancy do not go away, but then, if you regularly breastfeed the baby, the unwanted kilograms will go away on their own. Let's break it down and consider all the issues related to breastfeeding weight. Everything has its time You have just given birth to a long-awaited baby, there is no limit to joy - it finally happened! Now you want to return your old figure as soon as possible and fit into your favorite tight jeans, but it wasn’t there ... kilograms are in no hurry to leave you. Believe me, there is nothing scary in this, it is necessary to restore the body's strength gradually, because it has not yet come to its senses, hormonal restructuring is still ongoing, so it is too early to take any steps towards losing weight. In the first months after childbirth, it is most difficult to lose the excess, because the body is “going to” feed the baby with breast milk, and in order for the milk to be bigger and thicker, it puts every piece of food in the bins and you can’t rebuild it here. Even if you suddenly stop breastfeeding, the body uses additional kilocalories to produce milk. Here, no super strong diets will help you, you will only harm yourself and eventually gain even more. In the first months, it is better to spend all your strength on the gradual recovery of the body - try to sleep more, walk, rest, eat everything, but in moderation, and then over time, the weight during breastfeeding will begin to decrease and you will slowly but surely return to your previous shape. Weight loss while breastfeeding If you have excellent lactation, breastfeed and your baby has enough milk, then we can congratulate you, everything is fine with you, you are healthy and, therefore, by 4-6 months you will definitely start losing weight. Although it is worth mentioning that 80% of women lose weight, there are times when the weight is growing, but more on that later. So, in these 80% of nursing mothers, weight is reduced by an average of 500 grams or 1 kilogram per month. You can reduce and control your weight with light gymnastic exercises, yoga, joint activities with kids, but by no means with food restrictions. 2500-3000 kcal per day. Just think, because now you are spending your energy not only on yourself, but also on your beloved little one. One main criterion for losing weight during the time is the rejection of sweets and bakery bread. Yes - yes, it is from the sweet! And he wants it so much…. As for general nutrition, it is better to use vegetable oil from fats, it is better to get proteins in the form of fish, cottage cheese and lean meat (beef), carbohydrates are all in cereals. Eat satisfyingly, but wisely, then the weight with HB will decrease quickly. Please note that if you are breastfeeding for a long time - 1.5 - 2 years, then your weight may fluctuate either up or down, and this is quite normal. The weight will eventually return to normal when you stop breastfeeding. Action plan to reduce (normalize) breastfeeding weight:

1. Try to rest more, because excess weight can accumulate from daily fatigue;
2. Eat wisely. Eat everything in sufficient quantities, but do not forget that the last meal should be no later than 4 hours before bedtime. Give up sweets and buns with buns;
3. Be active. Walk longer, dance to the music, carry the child in your arms and dance with him, play, in one word move at every opportunity;
4. Do gymnastics, you can do it with your baby. If the birth was successful, there are no health problems, then start classes after 2-4 weeks after birth. Remember, very intense exercise can reduce lactation;
5. Do, stimulating blood circulation and blood supply;
6. Use a contrast shower. Yes, that's right, alternating between cold and hot showers, your metabolism is stimulated and improved, which helps to get rid of fat pads faster.
7. Visit spas. Who allows time and money. Spa procedures have a beneficial effect on the body of a young mother.

Follow all of the above points and breastfeeding weight will gradually return to normal. In general, the main thing is that the baby grows up strong and healthy on your tasty and nutritious breast milk, so first of all think about him, and then about the figure. If you have something to add, be sure to write to us!

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So the long-awaited and exciting pregnancy ended, the anxious period of childbirth passed. A happy mother with a baby is already at home and at this moment many women ask themselves the question postpartum while breastfeeding and restore the previous figure without harming your own health, much less the health of the baby.

How to lose weight while breastfeeding

Particular attention should be paid to nutrition, because it is on how the mother eats during this period that the well-being and health of the child depends. Experts recommend eating dietary meat, fresh, boiled or steamed vegetables, fruits. We should not forget about the special vitamin complexes recommended during lactation.

During this period, you need to exclude fried and fatty foods, give up hot spices, pickles and smoked. Such nutrition will be useful not only for mom, but also for the baby. It is worth abandoning industrial juices, you can drink only natural juices that do not contain preservatives and dyes.

The biggest problem for moms,. But for this you just need to practice and adhere to all the rules of training.

It is necessary to drink at least two liters of non-carbonated water per day, special teas for lactation, herbal decoctions, compotes and fruit drinks are allowed. The drinking regimen during lactation is very important, it not only promotes the formation of milk, but also helps the body to more effectively fight excess fat.

Some argue that during breastfeeding, a woman loses weight, as the child takes everything that is superfluous. This is a fairly common information, which, unfortunately, is not entirely correct. The process of losing weight is individual for each woman, some lose weight during lactation, and some gain weight.

Breastfeeding and exercise

In order to lose weight while breastfeeding and to maintain your physical shape, you need to carry out regular walks. Firstly, this type of exercise is allowed almost from the first days after childbirth, and secondly, walking with a stroller is good not only for mom, during such walks the baby also takes air baths.

For greater efficiency, some physical exercises can be added to long walks with a stroller over time: squats, leg swings and rotation of the hoop on the waist and hips. Pilates, aqua aerobics and swimming will be useful.

It is very important to remember that you can adjust your diet and increase the intensity of physical activity only on the recommendation of a doctor who observes you and your baby after childbirth. Excessive exercise can be harmful to health, so you need to follow the measure in your workouts. Timely consultations with a doctor will help resolve the issue faster. how to lose weight quickly and safely while breastfeeding.

Try to walk slowly, but for a long time, because at such moments you are left alone with your child and distracted from household chores, and the good mood of the mother not only has a beneficial effect on the mood of the baby, but also contributes to the speedy recovery of the body.

During pregnancy, the process of childbirth and the formation of lactation, the hormonal background changes. This is a physiological feature of the body of a woman who is preparing to become a mother. During this period, weight gain is very necessary, as this process ensures the presence of nutrients in the milk.

During lactation, not all women change their food habits and continue to eat the same way as during pregnancy and before it. Overeating and night snacks, which have become a habit during pregnancy, have a negative impact on the figure.

A common mistake is the rule left from the time of pregnancy to eat “for two”. A newborn baby needs only about a liter of milk per day, which will be formed even with a normal diet, so the need for a double serving of food should disappear.

Compliance with strict diets during lactation not only does not bring the desired result, but, on the contrary, contributes to rapid weight gain after stopping the diet, since all metabolic processes are disrupted, metabolism slows down and hormonal failure is quite possible. All this will only exacerbate the existing problem and in no way helps to get rid of extra pounds.

?

Unfortunately, the only way that will tell you how can lose weight fast after breastfeeding does not exist.

However, there are several ways, the combination of which will help speed up the process of losing weight and restore the figure that was before pregnancy. So, the main secrets for restoring the figure:

• fractional meals throughout the day (five to seven times);
• snacks, which should consist of dairy products, fresh vegetables, fruits and nuts;
• the last meal should be no later than 4 hours before bedtime (however, you can arrange a light snack, for example, drink a glass of kefir or yogurt);
• try to avoid store-bought yogurts, it is better to make fermented milk products at home using special starter cultures;

• during meals, you should not drink water, this worsens the quality of digestion and negatively affects both the state of the gastrointestinal tract and the figure, it is also not recommended to drink water within 60 minutes after eating;
• Hiking with a baby stroller will help in restoring the figure and will have a beneficial effect on the health of your child;
• when the baby grows up, you can do morning exercises with him, this will entertain the baby and improve your health with him, especially since it is so much fun;
• such physical