How to lose weight fast postpartum

Postpartum Weight Loss: When Can You Start Dieting After Pregnancy?

TIPS TO LIVE BY Aug. 4, 2022 - Katie McCallum

Between caring for your newborn — which may not be your only child — and managing responsibilities outside of parenthood, losing weight after having a baby isn't easy.

It's enough to make many women consider a diet or a postpartum weight-loss plan and to wonder how soon they can start.

"The problem with the word 'dieting' is that it generally implies you need to restrict or eliminate certain foods in order to lose weight, which isn't the case," explains Dr. Mae Kathleen Borchardt, an OB-GYN at Houston Methodist.

Not only is dieting not required for weight loss, diets often reduce the amount of important nutrients, vitamins and minerals you're getting. That can affect your postpartum recovery and energy levels as well as the quantity and quality of your breast milk.

"These obviously aren't things we want for new moms, especially for those who are breastfeeding," adds Dr. Borchardt. "Just as proper nutrition is important during pregnancy, it's important after, too."

Additionally, many weight-loss plans are designed to help you lose weight really fast — which can be dangerous.

The weight you lose immediately after delivery is normal, of course. And you can expect to lose another few pounds the week following delivery, too.

After that, though, losing weight should be a slow, steady process.

"Rapid weight loss after pregnancy — losing more than two pounds per week — isn't healthy," explains Dr. Borchardt. "It is important to eventually lose the extra weight gained during pregnancy, but this isn't a process that should be rushed or forced."

Instead of dieting, Dr. Borchardt recommends focusing on healthy eating and portion control. She has a few more tips, too.

It took time to put that baby weight on, and it's going to take time to lose it, too.

Here are Dr. Borchardt's tips for losing baby weight the healthy way:

1. Set realistic weight-loss goals

Setting yourself up for postpartum weight-loss success starts by knowing how long it usually takes.

Losing weight safely — about one pound per week — means that it takes most new moms between six months to a year to return to pre-pregnancy weight.

"Half of that weight is typically lost in the first six weeks after delivery," says Dr. Borchardt. "From there, women typically lose the rest of the weight at their own pace."

Be patient with your unique pace, using the tips below to stay on track along the way.

2. Eat well-balanced meals

Instead of trendy diets, which are often restrictive and hard to maintain, focus on eating well-balanced meals, which include:

Half of your plate filled with fruits and non-starchy veggies
One quarter of your plate filled with whole grains
One quarter of your plate filled with a lean protein
A healthy serving of fat, such as avocado, chia seeds or olive oil

Note that processed, packaged foods and sugary drinks aren't on this list.

They're not off limits, of course, but they should be consumed in moderation since they're almost always full of empty calories — a recipe for weight gain rather than weight loss. (Related: Are Your Taste Buds Sabotaging You From Eating Healthier?)

"To tide you over between meals, prioritize snacks containing fiber and protein, such as Greek yogurt topped with berries, carrot sticks with hummus or a hard-boiled egg with avocado," Dr. Borchardt adds. "Fiber and protein help keep you feeling fuller for longer."

Need help eating healthy given your busy schedule? A few tips:

Slow Cooker Cooking: Healthy Meal Tips For When You Have Time (But Don't Have Time)
The 5 Principles to Making an Easy Lunch That's Also Healthy & Filling
How to Eat Healthy When Ordering From a Delivery Service
Wholesale Shopping: A Dietitian's Guide to the Foods You Should (& Shouldn't) Buy in Bulk

3. Portion control

Just as important as eating healthy is eating the right amount.

To help control your portions, pay attention to nutrition food labels and reputable sources' recommended serving sizes. You can also try using a smaller plate, since this can help you stick to more appropriate portion sizes and avoid overeating.

"If you're eating a healthy diet in acceptable portions, you're on track for weight loss," Dr. Borchardt adds.

4. Make time for exercise — but ease into it

Another important component of weight loss is physical activity, though a new mom's exercise plan will need to look different than it did before pregnancy — for a while, at least.

(Related: Postpartum Exercise: What to Know About Exercising After Pregnancy)

"With uncomplicated, vaginal births, light exercise can typically start two weeks after delivery," says Dr. Borchardt.

She emphasizes light exercise initially — such as walking. You can eventually progress to postpartum exercises that help rebuild weakened abdominal and pelvic floor muscles.

"You can slowly increase the intensity over time, but be sure to listen to your body and stop immediately if you feel any pain," says Dr. Borchardt.

If you had a cesarean section, your OB-GYN will help you understand when it's safe for you to resume physical activity — though most women will need to wait at least four weeks.

5. Don't forget about self-care

"New moms sacrifice so much for the well-being of the baby," says Dr. Borchardt. "It is important for mom to make her health a priority, too."

This means getting adequate rest and staying hydrated, in addition to eating nutritious meals and making time for physical activity. And don't be afraid to accept help from family or friends — or ask for it.

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16 Effective Tips to Lose Baby Weight After Pregnancy

Here’s some background on what “baby weight” is, why it happens during pregnancy, and why it won’t be needed after baby makes their appearance in the world.

The Centers for Disease Control and Prevention (CDC) recommends that women within a healthy weight range who are carrying one baby gain 25 to 35 pounds (11.5 to 16 kg) during pregnancy.

Recommended weight gains for expectant people who are underweight, overweight, or carrying multiple babies are different. Check out the interactive calculators at the Institute of Medicine/National Academies to determine your individual recommended weight gain.

Your healthcare providers may also have a different recommendation based on your own needs.

According to research published in the American Journal of Obstetrics & Gynecology, pregnancy weight gain consists of:

the baby
placenta
amniotic fluid
breast tissue
blood
uterus enlargement
extra fat stores

The extra fat acts as an energy reserve for the birth and breastfeeding. However, excess weight gain can result in too much fat. This is what people generally refer to as “baby weight,” and it’s very common.

Nearly half of all pregnant women gain more than the recommended amount of weight during pregnancy, according to the CDC.

The consequences of keeping on some of this extra weight after pregnancy include:

increased risk of being overweight
heightened risk of diabetes and heart disease
greater risk of complications during pregnancy
higher health risks for women with gestational diabetes

The following list provides evidence-based tips to help you lose the extra pounds.

1. Keep your goals realistic

Despite what magazines and celebrity stories would have you believe, losing weight after pregnancy takes time.

In one 2015 study, 75 percent of women were heavier 1 year after giving birth than they had been before pregnancy. Of these women, 47 percent were at least 10 pounds heavier at the 1-year mark, and 25 percent had kept on 20 more pounds.

Depending on how much weight you gained during pregnancy, it is realistic to expect that over the next 1 to 2 years you could lose around 10 pounds (4. 5 kg). If you gained more weight, you may find you end up a few pounds heavier than you were pre-pregnancy.

Of course, with a good eating plan and exercise, you should be able to achieve any healthy level of weight loss that your doctor gives the thumbs up.

2. Don’t crash diet

Crash diets are very low calorie diets that aim to make you lose a large amount of weight in the shortest amount of time possible.

After delivering a baby, your body needs good nutrition to heal and recover. In addition, if you are breastfeeding, you require more calories than normal, according to the CDC.

A low calorie diet is likely to be lacking in important nutrients and will probably leave you feeling tired. This is the opposite of what you need when taking care of a newborn, and when you’re likely sleep-deprived.

Assuming your weight is currently stable, decreasing your calorie intake by about 500 calories per day will stimulate safe weight loss of about 1.1 pounds (0. 5 kg) per week. This amount of weight loss is considered safe for breastfeeding women, according to the Academy of Nutrition and Dietetics.

For example, a woman eating 2,000 calories per day could eat 300 fewer calories and burn an extra 200 calories through exercise, making a reduction of 500 calories in total.

3. Breastfeed if you can

The World Health Organization (WHO), the American Academy of Pediatrics (AAP), and the CDC all recommend breastfeeding. Breastfeeding your baby during the first 6 months of life (or much longer) has many benefits for both you and your baby:

Provides nutrition: Breast milk contains all the nutrients a baby needs to grow and thrive in the first 6 months of life, according to the WHO.
Supports the baby’s immune system: Breast milk also contains important antibodies that help your baby fight viruses and bacteria.
Lowers the risk of disease in infants: Breastfed infants have a lower risk of asthma, obesity, type 1 diabetes, respiratory disease, ear infections, sudden infant death syndrome (SIDS), and gastrointestinal infections.
Reduces the mother’s risk of disease: People who breastfeed have lower risks of high blood pressure, type 2 diabetes, breast cancer, and ovarian cancer.

Additionally, research has shown that breastfeeding can support your postpartum weight loss.

However, in the first 3 months of breastfeeding, you may experience no weight loss or even some weight gain. This is due to increased calorie needs and intake, as well as reduced physical activity during lactation.

4. Monitor your calorie intake

We know, calorie counting isn’t for everyone. But if you’re finding that eating intuitively just doesn’t seem to be working, monitoring calories can help you work out how much you are eating and where any problem areas in your eating plan may be.

It can also help you ensure you are getting enough calories to provide you with the energy and nutrition you need.

You can do this by:

keeping a food diary
taking pictures of your food as a reminder of what you have eaten
trying a mobile calorie tracking app
sharing your daily calorie intake with a friend who is also monitoring calories for accountability

Using these techniques can help you reduce your portion sizes and choose healthier foods, which helps with weight loss.

5. Eat foods high in fiber

It’s time to get those healthy grains and veggies on your shopping list. Eating foods that are high in fiber has been shown to help with weight loss.

For example, a 2019 study of the 345 people found that an increase of 4 grams of fiber over what participants had eaten before the study led to an average additional weight loss of 3 1/4 pounds over 6 months.

Soluble fiber foods (like these!) may also help you feel fuller for longer by slowing down digestion and reducing hunger hormone levels, according to a 2015 clinical trial.

These effects on digestion may help reduce calorie intake, though results of studies overall are mixed.

6. Stock up on healthy proteins

Including protein in your diet can boost metabolism, decrease appetite, and reduce calorie intake, according to research published in the American Journal of Clinical Nutrition.

Studies show that protein has a greater “thermic” effect than other nutrients. That means that the body uses more energy to digest it than other types of foods, which results in more calories burned.

Research also shows that protein is also able to suppress appetite by increasing the fullness hormones GLP and GLP-1, as well as reducing the hunger hormone ghrelin. Less hungry hormones means less hangry-ness!

Healthy protein sources include:

lean meats
eggs
low mercury fish
legumes
nuts and seeds
dairy

Check out these portable high protein snacks to take on the go.

7. Keep healthy snacks handy

The foods you have around can have a big effect on what you eat. And when you’re searching the pantry for something to munch, a healthy alternative is just the ticket.

By stocking up on healthy snacks, you can ensure you have something close at hand when the mood strikes. Here are some to keep on hand:

cut vegetables and hummus
mixed nuts and dried fruit
Greek yogurt and homemade granola
air-popped popcorn
string cheese
spiced nuts
seaweed snacks

Research shows that just keeping fruit out on the counter has been associated with a lower body mass index (BMI).

Likewise, a comparative study showed that having unhealthy foods out on the counter is associated with increased weight. Pro tip: Keep processed foods and sweets out of the kitchen, or even better, out of the house.

We’re loving these healthy snack ideas for the office, the pantry, or wherever you go.

8. Avoid added sugar and refined carbs

Though they may be tempting, sugar and refined carbs are high in calories and usually low in nutrients. And there are healthy and delicious alternatives.

Research associates a high intake of added sugar and refined carbs with an increase in weight, diabetes, heart disease, some cancers, and even cognitive decline.

Common sources of added sugars include:

sugary drinks
fruit juice
any type of refined sugar
white flour
sweet spreads
cakes
biscuits
pastries

When you’re choosing food at the grocery store, read the food labels. If sugar is one of the first ingredients on the list, that product is probably better to avoid.

It’s easy to reduce your sugar intake by avoiding processed foods and sticking to whole foods such as vegetables, legumes, fruits, meats, fish, eggs, nuts, and yogurt.

Here are some examples of low sugar breakfast ideas to get your wheels turning.

9. Avoid highly processed foods

If you’ve been taking note so far, a lot of these tips are made far easier when you’re eating whole, unprocessed foods. They’re usually full of protein, fiber, and less sugar.

Processed foods, on the other hand, are often high in sugar, unhealthy fats, salt, and calories, all of which can counteract your weight loss efforts, according to the National Institutes of Health (NIH).

These foods include:

fast foods
prepackaged foods
chips
cookies and baked goods
candy
ready meals
boxed mixes
processed cheeses
sugary cereals

Plus research has associated consumption of processed foods with more addictive eating behavior.

Unfortunately, these foods make up a large part of many people’s nutritional intake, according to research published The American Journal of Clinical Nutrition.

You can reduce the amount of processed foods you eat by replacing them with fresh, whole, nutrient-dense foods.

10. Avoid alcohol

Research has shown that small amounts of alcohol, such as a glass of red wine, do have some health benefits.

However, when it comes to weight loss, alcohol provides extra calories without much in the way of nutrition.

Additionally, alcohol may be related to weight gain and may lead to more fat being stored around the organs, also known as belly fat.

According to research, there is no known safe level of alcohol for infants. The CDC advises that the safest option for infants is for breastfeeding mothers not to drink at all.

When you’re in the mood to celebrate, we’d recommend something low sugar and bubbly like an unsweetened flavored sparkling water.

11. Get moving

Moving your body has tons of benefits in general, but can especially supercharge weight loss. Cardio, such as walking, jogging, running, cycling, and interval training, helps you burn calories and has numerous health benefits.

According to the CDC, exercise improves heart health, reduces the risk and severity of diabetes, and may reduce the risk of several types of cancer.

Although exercise alone may not help you lose weight, an analysis of eight studies showed that exercise will help if you combine it with good nutrition.

For example, the analysis showed that people who combined diet and exercise lost an average of 3.7 pounds (1.72 kg) more than those who just dieted.

The CDC indicates that aerobic exercise is especially important for fat loss and heart health. So even just going for a walk is a good step toward improving your weight and health.

After delivery, your pelvic and stomach areas need time to heal, especially if you have had a cesarean delivery.

How long after childbirth you can safely start exercising depends on the mode of delivery, whether there were any complications, how fit you were before and during pregnancy, and how you feel generally. Your healthcare professional will help you decide your timing.

After your healthcare professional gives you the go-ahead to start exercising, the CDC recommends that postpartum people do at least 150 minutes of moderate-intensity aerobic physical activity, such as brisk walking, spread throughout the week.

After you get the go-ahead to start, find an activity you really enjoy and can continue long after you get to a healthy weight.

12. Don’t resist that resistance training

Resistance training like weight lifting will help you lose weight and retain muscle mass.

Research has shown that a combination of diet and resistance training has been found to be the most effective method for reducing weight and improving heart health.

Finding time to exercise with a baby can be difficult, but there are gyms that offer classes for mothers and babies (in person and online!), as well as YouTube videos and mobile apps that can help you out.

Simple bodyweight exercises at home are free and can be modified to your skill level.

13. Drink enough water

Stay hydrated, friends. Drinking enough water is vital for anyone trying to lose weight. The CDC points out that choosing water over just one 20-ounce sweetened beverage can save you 240 calories.

According to a 2016 study, drinking water may increase your sense of fullness and stimulate your metabolism, leading to weight loss.

However, not all researchers agree. Another study suggests there is no conclusive correlation between water consumption and weight loss.

However, for breastfeeding women, there’s no question that staying hydrated is important to replace fluids lost through milk production.

A common recommendation from health authorities is to drink eight 8-ounce glasses, which amounts to half a gallon, or about 2 liters. This is easy to remember as the “8×8 rule.”

The 8×8 rule is a good goal that can assist with weight loss and keep you hydrated. However, women who are breastfeeding or exercising strenuously may need more.

Plain water is best, but unsweetened sparkling water once in a while can add some variety.

14. Get enough sleep

You already know this is a tough one. That little one wants you around the clock. But doing whatever you can to get adequate sleep will benefit you.

A lack of sleep can negatively affect your weight. One research review showed that a lack of sleep is related to retaining more weight after pregnancy.

This association may also be true for adults in general. A review of 11 studies found a significant correlation between short amounts of sleep and obesity.

For new mothers, getting enough sleep can be a challenge. Strategies that may help include asking for help from family and friends and limiting your caffeine intake

Don’t forget: Your health is just as important as baby’s health, so ask for help to get the sleep you need.

15. Seek support

Group-based weight loss can be beneficial for some people. A research analysis showed that people who engage in group-based weight loss tend to lose more, or at least as much, weight as those who lose weight alone.

Both face-to-face weight loss groups and online communities may be helpful.

However, another research review that included 16,000 people found that group weight loss had no significant effect compared to other weight loss interventions.

Finding a method that suits your lifestyle and preferences is probably the best option. Here are some ways to find your people.

16. Ask for help

Being a new parent can be a daunting role and a lot of work. Sleep deprivation and stress can be overwhelming, and 1 in 9 new mothers also experience postpartum depression.

While achieving a healthy weight after pregnancy is important, it shouldn’t add undue stress and anxiety. Making small changes that you can maintain for the long haul is key.

If you are feeling depressed or anxious, or you’re simply struggling to cope, don’t be afraid to reach out for help. Ask friends and family for help around the house, preparing meals, or taking care of the baby for a few hours to allow you to rest or get some exercise.

If you need more help, your doctor, dietitian, family nurse, or a psychologist can offer you support. Also consider the Postpartum Support International Helpline: 800-944-4773.

Carrying some extra weight after pregnancy is very common and nothing to get down on yourself about. Your body did an amazing thing.

But getting back into a healthy weight range is beneficial for your health and any future pregnancies so it’s definitely worth working at.

Being healthy will allow you to enjoy time with your baby and get the most out of being a new parent.

The best and most achievable way to lose weight is through a healthy diet, breastfeeding, and exercise. Talk to your healthcare team for tips, advice, and support.

Quick takeaway tips

Weight loss after pregnancy can take time, and you may not go back to your pre-baby weight or a healthy weight straight away.
Low calorie diets are not recommended, particularly for people who are breastfeeding. However, decreasing your intake by about 500 calories per day is generally safe and will help you lose about 1 pound (0.5 kg) per week.
Breastfeeding has many benefits for both mother and child. It may make weight loss more difficult in the first 3 months postpartum, but it may help you lose weight later.
Counting calories manually or with an app may help you keep track of what you are eating and support weight loss.
Soluble fiber may help with weight loss by increasing feelings of fullness and regulating appetite hormones.
Protein supports weight loss by boosting your metabolism, increasing feelings of fullness, and reducing appetite.
Keep healthy foods like fruit, vegetables, nuts, and yogurt at home and easily accessible. Store unhealthy foods out of sight or don’t keep them in the house at all.
Processed foods are higher in added sugars, fat, salt, and calories, and they are bad for your health. Replace them with fresh whole foods.
Avoid alcohol if you are trying to lose weight. Additionally, the alcohol you drink may be passed to your baby during breastfeeding.
Aerobic exercise has many important health benefits. Exercise — at any level of intensity — combined with a healthy eating plan makes for an effective weight loss method.
Resistance training helps you lose weight and maintain muscle mass and may help breastfeeding women retain bone mineral density.
Drinking water boosts your metabolism and aids weight loss. It is especially important to stay hydrated during breastfeeding.
Poor sleep can negatively impact your weight loss efforts. Although it is difficult with a newborn, try to get as much sleep as you can and ask for help when you need it.
In-person and online weight loss groups may be beneficial, though more research is needed to compare their effectiveness to other weight loss strategies.
Getting to a healthy weight is important, but take care not to let your weight become a cause of stress or anxiety. If you feel you aren’t coping well, ask for help from your family, friends, or medical practitioner.

How to lose weight after childbirth: five tips from a doctor

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doctor - RIA Novosti Sport, 09/15/2020

How to lose weight after childbirth: five tips from a doctor

Ekaterina Sobolevskaya, a psychotherapist and weight loss specialist at the Doctor Bormental clinic, told RIA Novosti how to correct the figure after ... RIA Novosti Sport, 15.09.2020

2020-09-15T07: 00

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Ekaterina Sobolevskaya, a psychotherapist and weight loss specialist at the Doctor Bormental clinic, told RIA Novosti how to correct the figure after the birth of a child and what proper nutrition should be. You can't limit your diet. Milk is formed, and it must be saturated with nutrients. You can correct the figure, but the health of the child is an absolute priority. After feeding, there will be more opportunities: you can calculate the daily calorie content and experiment with diets. Tip number 1: do not seize stress Under the conditions of breastfeeding, you can reduce the amount of calories by giving up sweets. Often women say: "I feed, I have the right to eat something extra." In fact, a minimum of pastries, sweets and chocolate is the main thing that works. Tip number 2: how much protein you need The menu should include meat, poultry, fish and seafood - at least 200 grams per day in finished form. When it comes to the period of breastfeeding, seafood and fish should be eaten with caution, as they can cause an allergic reaction, both in the woman herself and in the child. Tip #3: 450 grams per day Keep an eye on the amount of vegetables and fruits in your diet - they should be 450 grams per day. This is the WHO recommendation for weight loss and breastfeeding women. The emphasis should be on vegetables, and choose seasonal and local fruits, such as apples. Tip number 4: Bread - you can Be sure to include complex carbohydrates in the menu: these are cereals, durum wheat pasta, potatoes and, depending on the state of health, rye or rye -wheat bread. There should be 300-350 grams of these products in finished form per day. Tip number 5: when to eat There should be at least five meals, since the time of wakefulness immediately after childbirth in women is long - and, as a rule, there is a chronic lack of sleep. Weight loss may not happen quickly, but after childbirth, during breastfeeding, a sharp weight loss will be rather harmful. The result in numbers hormonal background. In the first six months after childbirth, there is a hormonal imbalance; chronic lack of sleep and fatigue are present - all of these factors inhibit weight loss. If you have finished breastfeeding and you manage to lose three to four kilograms per month, this can be considered a very good result.

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Healthy lifestyle, Nutrition, Health, pregnancy

If a woman is breastfeeding, you should not restrict yourself too much in your diet. Milk is formed, and it must be saturated with nutrients. You can correct the figure, but the health of the child is an absolute priority. After feeding, there will be more opportunities: you can calculate the daily calorie content and experiment with diets.

Tip #1: Don't Stress Eat

While breastfeeding, you can cut calories by cutting out sugar. Often women say: "I feed, I have the right to eat something extra." In fact, a minimum of pastries, sweets and chocolate is the main thing that works.

"Women often eat something tasty when they are tired, isolated from society, change their way of life. Husbands and relatives also unconsciously "help": they start buying sweets in order to please them. Although the best support would be to give a woman the opportunity to visit more often. away from home. It distracts attention, allows you to switch, gives more positive emotions, "says Ekaterina Sobolevskaya.

14 September 20200003

Tip #2: how much protein you need

Meat, poultry, fish and seafood should be on the menu - at least 200 grams per day in cooked form. When it comes to the period of breastfeeding, seafood and fish should be eaten with caution, as they can cause an allergic reaction, both in the woman herself and in the child.

"Be sure to include meat and fish in your diet - including cottage cheese in an amount of at least 100 grams per day. You do not need to take low-fat cottage cheese: it is better if its fat content is one or two percent," the doctor explains.

Tip #3: 450 grams per day

Keep an eye on the amount of vegetables and fruits in your diet - they should be 450 grams per day. This is the WHO recommendation for weight loss and breastfeeding women. The emphasis should be on vegetables, and fruits should be seasonal and local, such as apples.

August 12, 2020, 07:00 healthy lifestyle

What happens to the body if you eat cottage cheese every day , depending on the state of health, rye or rye-wheat bread. These products in finished form should be 300-350 grams per day.

Tip #5: When to eat

Meals should be at least five, as women have a long wake time immediately after giving birth - and, as a rule, chronic lack of sleep is present.

"It is best to take food every three to three and a half hours. Breastfeed the baby, then ate it herself - this is the best approach. Firstly, it will allow you to replenish the nutrients in the woman's body, for milk production, and secondly, will support her physical strength and, thirdly, will still allow her to lose weight," Ekaterina Sobolevskaya gives recommendations.

Weight loss may not happen quickly, but after childbirth, during breastfeeding, a sharp weight loss will be rather harmful.

September 14, 2020, 17:35 Healthy lifestyle

Endocrinologist explained why you shouldn’t wash often which restores the hormonal background. In the first six months after childbirth, there is a hormonal imbalance; chronic lack of sleep and fatigue are present - all of these factors inhibit weight loss. If you have finished breastfeeding and you manage to lose three to four kilograms per month, this can be considered a very good result.

How to lose weight after childbirth: advice from Laysan Utyasheva

HOW TO CHANGE YOUR DIET

Pregnancy is a golden time when you can form healthy habits for yourself and your baby. Pregnancy preferences are very dependent on the gender of your baby. When I was pregnant with Robert, I ate meat, the baby did not perceive seafood and fish, although they are necessary for the formation of bone tissue. Therefore, I sometimes ate fish, but my son did not take it very well.

In general, the expectant mother should carefully monitor the diet so that the products contain more vitamins and nutrients. But still, the diet during pregnancy is not as strict as after childbirth. Indeed, with breastfeeding, the main thing is to support the immunity of the child, and the task of a nursing mother is to help him grow up healthy.

Some foods that you used to eat without restriction will now have to be removed. The children's stomach is very sensitive to certain ingredients, the child may suffer from colic and indigestion - and then sleepless nights are guaranteed. I want to share with you the basic rules - and these are not unfounded statements. These tips are given by Dr. Julia Bloom in our children's course "Willpower".

Nutrition should be balanced

Do not eat the same kilograms, make your diet varied. This will help you lose weight after pregnancy without exhausting diets.

Drink plenty of water

This will help your milk production. Tea does not count, and soda should be excluded altogether.

Eliminate from your diet:

1) smoked, fried and canned;

2) hot herbs and spices;

3) grapes (it causes fermentation in the baby's stomach) and sweets;

4) oranges, red apples, tomatoes and, in general, all red-colored vegetables and fruits are all possible allergens;

5) peanuts, shrimp, chocolate - even adults do not always react well to them, let alone children.

By the way, many of these things should not be eaten even after the end of the feeding period.

HOW TO TRAIN AFTER BIRTH

I have been involved in sports all my life. However, during my pregnancy, I realized that now my priority is taking care of the baby. You do not need to exhaust yourself with a diet or work out in the gym to exhaustion in order to quickly lose weight or clean your stomach. Do everything wisely, without violence, and then everything will definitely work out.

After the nursing period is over, when your doctor allows you to exercise and adjust your diet, start exercising at home. The baby needs your constant care, but you should not forget about yourself. A happy mom is a happy baby. Introduce sports into your daily routine gradually.

1. Start with a simple exercise

If you have not done anything other than school gym, you do not need to immediately take on complex exercises. First you need to strengthen the body - ordinary exercises will do just fine with this.

2. Draw in your belly

It is very important to keep your belly in when doing any exercise. Even when we just put our feet apart and stretch our arms. Accustom yourself, sitting at work, periodically draw in the stomach. With this elementary exercise, you will teach yourself to remember it, and the stomach will become more elastic.

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