How New Mothers Lose Weight After Birth?

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How new mothers lose weight after birth

Pregnancy is a wonderful time in a woman’s life, but the weight gained in this time give many headaches. And can lead to the adoption of unrealistic weight loss strategies. Often, unhealthy for the mother and child. Find out what to do to lose weight after birth, risk free!

If you didn’t have any complications during the pregnancy,  specialists say that you can begin to practice gentle exercises, at short time above.

Immediately after birth, the women lost an average of 4-5 kg. And then it is essential to adopt a healthy lifestyle to achieve your best shape.

If you have a Caesarean section or you faced with complications that may occur at birth, you have to wait about six months before a practice exercise.

lose weight after birth - new born

Diet during breastfeeding may help you to lose weight after the birth.

The volume of milk is influenced largely by meal frequency and hydration state of the mother. Milk composition may vary slightly depending on the mother’s diet. 

For the mother, breastfeeding is a period of increased energy consumption, with 330-500 kcal per day.

Breastfeeding women may have a diet similar to the second trimester of pregnancy, not shown major restrictions.

Healthy Mothers breastfeeding can weaken about 500 g – 1 kg / month in the first 6 months after birth. This is according to a correct diet associated with hydration and rest.

Carbohydrates, proteins, lipids

Mothers with significant weight may also have a normal diet or even slightly hypocaloric (no less than 1800 kcal / day). But in the case of normal weight or underweight, a restrictive diet may significantly reduce milk production.

losing weight after pregnancy - proteins

Proteins are very essential in your diet. They nutrients structural role, which must be supplemented during this time of lean meat, eggs, dairy, and nuts and legumes.

Dairy products should be brought daily diet for their calcium contribution, mineral very important in this period.

Carbohydrates are the main source of energy in the diet, and they have made as little as possible refined sources: breads and grains, vegetables as much coloured and  seasonal  fruits.

It is recommended to limit the intake of sugars and sweet drinks. Regarding lipids is essential dietary contribution of polyunsaturated fatty acids in fatty fish (salmon, sardines, tuna, mackerel) or seeds and oleaginous fruits. This period of increased need of calcium, zinc, vitamin.

Hydration is extremely important for new mothers if they want to lose weight after birth

The mother should drink at least one glass of water every breastfeeding. You can also drink herbal teas that which can stimulate lactation during that period.

lose weight after birth - hydration

Avoid to drink alcohol. It can passes into the milk. Limit your intake of caffeine, which could agitate the baby. Try also to avoid foods that cause digestive discomfort baby.

To lose weight after birth avoid the applicant workouts

Not indicated highly demanding exercise programs. They may result in the production of lactic acid.

The acid might be pass into the milk and affect their taste.

In this case, mothers can breastfeed before training and at least 90 minutes after finishing

However, you can try to socialise and engage in moderate physical activity few weeks after giving birth (after milk stability). Start on beginning with daily walks that do not affect breastfeeding or baby’s growth.

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