Diet after pregnancy, or how to lose weight after childbirth?
It's been a while since childbirth and now you are wondering how to lose weight after pregnancy, after which you have a few extra pounds? Is post-pregnancy diet a safe idea? How to lose weight after giving birth with the head and without restrictive sacrifices? Read on to find out the answers to these and other questions.
After giving birth, do you weigh a few kilograms more than before pregnancy and you really want to return to your former form? It is with you in mind that we have prepared a few tips to help you find out how lose weight after pregnancy. In the article below you will find out, among others: what diet after pregnancy will be right, how much lose weight after childbirth and what you should consider for weight loss after having a baby.
Slimming diet after pregnancy, puerperium and breastfeeding
Two important things to consider if you want to lose weight after pregnancy are whether you are in the postpartum period and whether you are breastfeeding. Remember that reduction of calories below your total energy requirements (a doctor or dietitian will help you estimate this value) it is not recommended in the puerperium period, i.e., during the first 6 weeks after giving birth. During this time, your body regenerates and the changes associated with pregnancy and childbirth reverse, so calorie restrictions are not advisable. Furthermore, if you are breastfeeding, your total daily energy requirement during the first 6 months of lactation increases by about 500 kcal per day when breastfeeding one baby. And if you're breastfeeding twins, you may need about 1000 kcal more per day.
Expert advises
Current recommendations suggest that to maintain lactation, the caloric content of the diet after pregnancy should not be lower than 1800 kcal per day, but this value should always be approached individually, taking into account, among other things, your current body weight, height and level of physical activity, as well as the number of months that have passed since giving birth.
How much do you lose weight after giving birth?
"How much do you lose weight after giving birth?" is one of the more frequently asked questions by women who think about how to lose weight after pregnancy. The rate at which your weight fluctuates depends on many factors, including caloric content of the daily menu, your physical activity, breastfeeding, as well as accompanying diseases (e.g. hypothyroidism). Therefore, there is no clear answer to the question of how much weight loss after childbirth. If you are longer after giving birth and are not breastfeeding, the safe rate of weight loss is 0,5-1 kg per week. However, if you are breastfeeding, slimming should be gentler, with a maximum rate of approx. 0,5 kg per week.
How to lose weight after giving birth? Eat regularly
It is possible that after giving birth, there was a great chaos at your meal times. It is a fact that it is not easy to eat regularly in the presence of young children. Despite this try to eat 3 specific meals a day: breakfast, lunch and dinner, and 2 smaller snacks: lunch and afternoon tea. Allow an interval of about 3 hours between these meals. Perhaps it happens now that only late in the evening, when your child goes to sleep, you have a quiet moment to eat a specific meal. But unfortunately - late and hearty dinners will not work to your advantage if you wish lose weight after pregnancy. Key in diet after pregnancy Hydration is also important – you need 2 liters of water every day, not only from drinks but also from foods like vegetables, fruit, and soups. If you're breastfeeding, you need 2,7 liters of fluids a day.
Do you want to lose weight quickly after pregnancy? Don't overeat after your baby
Your child eats more and more varied meals, and you eat what he leaves on the plate after him? Be careful, you are on a straightforward path to eating more calories than your body needs. And such a caloric surplus will not help you lose weight after pregnancy. So try not to overeat your little one. Also, don't grab his baby snacks, such as baby biscuits or corn puffs. Eat the meals you have set for yourself, and do not snack in between, but drink water and / or unsweetened tea.
The diet after pregnancy is a diet full of vegetables
A feature of any healthy diet, including the diet after pregnancy, should be a large amount of fresh vegetables. Start each main meal with them (breakfast, lunch, dinner), i.e. eat a few sticks of pepper or cucumber, slices of tomato, a few bites of salad at the beginning. Vegetables have a lot of fiber, which makes them very filling - so you should eat them first. They will help you regulate your appetite and eat the optimal portion of a given meal. It is also important that by eating more vegetables you will set a good example for your child. If he sees that your meals are full of vegetables and you eat them with gusto, they will definitely want to imitate you in it.
Diet after pregnancy is not enough
How to lose weight after pregnancy? Start by increasing your daily dose of exercise. Thanks to physical activity, you will strengthen your muscles and start fat burning. What's more, during exercise, endorphins are released, also known as happiness hormonesthat will improve your mental condition. And the improvement of mental well-being will certainly also strengthen the motivation to take care of your body. Are you still breastfeeding? Remember that this is not a reason to move more. When deciding to include more physical activity during your week, choose the activity you enjoy. It can be, for example, running, dancing, Nordic walking, brisk walking or just an intense stroller. One thing is for sure: if you are wondering how to lose weight quickly after pregnancy, 100 percent exercise will help you with that!
Źródła:
Jarosz (red) 2020: Nutrition standards for the Polish population and their application. IŻŻ;
Borszewska-Kornacka MK et al. 2013: Position of the expert group on nutritional recommendations for lactating women. Medical Standards / Pediatrics T10. Pp. 265-279;
Lewicka K., Diet for breastfeeding mothers - myths and facts about nutrition during lactation, Ppolish nursing, 2019; 3: 7;
Netting MJ, Middleton MPH, Makrides M .: Does maternal diet during pregnancy and lactation affects outcomes in offspring? A systematic review of food-based approaches. Nutrition 30 (2014) 1225-1241
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