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The postpartum diet has to be rich in liquids, whole grains, fruits, vegetables, fish, milk and dairy products because these foods are rich in nutrients that will help new moms get back in shape quickly, as well as respond energy requirements of breastfeeding.
The postpartum weight loss diet has to be balanced, as a restrictive diet can impair the woman's recovery and the production of breast milk. Therefore, weight loss should only be a concern around the baby's six months of life. Until then the weight should be reduced naturally, especially with the help of breastfeeding.
1. Healthy eating
After childbirth it is important that the woman maintains a healthy and balanced diet to not only promote the baby's health, but also to maintain her health and favor weight loss and, therefore, it is important to include rich foods in daily life in minerals, vitamins and iron. Thus, it is recommended that women give preference to whole foods, fruits, vegetables and legumes, as they are rich in nutrients and help maintain the health of the intestine.
It is also important that women reduce the amount of salt in their daily diet and avoid fatty and sugar-rich foods, as in addition to interfering with the weight loss process, it can also lead to the production of gas and colic in the baby.
In addition, it is important that you drink plenty of fluids during the day to keep your body hydrated, fight fluid retention and favor the production of breast milk. It is also important for women to maintain and encourage breastfeeding, as it also contributes to weight loss after childbirth. Learn how to feed the woman during breastfeeding.
2. Exercises
The practice of physical activity after childbirth is also important to help with weight loss, and it is important that the woman only returns to exercise after the doctor's release, which usually happens about 6 weeks after delivery.
Thus, in order to favor the weight loss process, it is important that the woman performs aerobic exercises and in order to strengthen the muscles, especially the abdominals, and, thus, fight flabbiness. It is recommended that the woman is accompanied by a physical education professional so that the intensity of the exercises is progressive and, thus, complications after delivery can be avoided. Some of the exercises that can be indicated are:
- Hip elevation: the woman should lie on the floor with her belly up and bend her knees, resting her feet on the floor and keeping her hands beside her hips. Then, you should raise your hips, contracting the muscles of the pelvic region and then return to the starting position, controlling the movement;
- Plank: to make the plank, the woman must initially lie on the floor, with her belly down, and push the floor, being supported with her hands and toes, keeping her abdomen contracted;
- Kick: with your elbows and knees on the floor, lift one leg off the floor to the hip level, keeping it bent, and then return to the starting position controlling the movement.
These exercises should be done about 2 to 3 times a week and when combined with walking, running, pilates or yoga, for example, it is possible to lose more calories and lose weight more quickly.
Postpartum weight loss diet
The following table shows a 3-day menu option for healthy weight loss after giving birth:
Meal | Day 1 | Day 2 | Day 3 |
Breakfast | 2 banana and oat pancakes with 1 teaspoon of honey and cut fruit or with 2 slices of white cheese + 1 pear | 1 cup of oatmeal with cinnamon + 1 teaspoon of chia seeds + 1/2 cup of fruit | 2 scrambled eggs with diced onion and tomato + 2 slices of toasted bread + 1 natural orange juice |
Morning snack | 1 medium banana cut in half and heated in the microwave for 3 seconds (then add a little cinnamon) | 1 jar of sugar-free gelatin | 1 cup (200 ml) unsweetened watermelon juice + 1 packet of salt and water cracker with white cheese |
Lunch / supper | 140 g of grilled tuna + 1 cup of mashed potatoes + 1 cup of green beans with cooked carrots and 1 teaspoon of olive oil + 1 tangerine | 1 grilled turkey fillet + 1/2 cup of brown rice + 1/2 cup of lentil + 1 cup of lettuce, arugula, tomato and onion salad, seasoned with 1 teaspoon of olive oil, vinegar and a little mustard + 1 apple | 4 tablespoons of ground beef in tomato sauce with zucchini noodles + 1 cup of lettuce salad with grated carrots and corn seasoned with 1 tablespoon of olive oil and vinegar + 1 slice of melon |
Afternoon snack | 150 mL of yogurt with 1/2 cup of diced fruit | 1/2 cup muesli cereal + 240 mL almond milk | 1 slice of rye bread accompanied by 1 slice and cheese + 2 slices of avocado. |
The amounts included in the menu vary according to age, physical activity and whether the woman has any disease and, therefore, the ideal is for the nutritionist to be consulted so that a complete evaluation can be carried out and a nutritional plan tailored to her needs is elaborated. needs. During the breastfeeding period, caloric intake increases and, therefore, the guidance of a professional is important.
When can you go on a more restricted diet?
In the case of women who are breastfeeding, it is important to wait at least 6 months for a more restricted diet to start, thus the body will be more hormonally balanced and the production of breast milk will not be impaired.
Losing weight after delivery is not easy, being a little more difficult for those mothers who were unable to breastfeed for some reason. In these cases, the mother could eat a little more restrictive before 6 months.
Check out more tips in the following video to lose weight after giving birth: