Dietitian tips

Specifics of weight loss after childbirth depends on the individual characteristics of the body, course of pregnancy, state of health after birth.

As well as the possibility of breastfeeding and sleep pattern of mother.

It is necessary to consult a nutritionist in order to avoid post-natal depression, which can be an additional risk factor for appearance of extra pounds.

Formally, in nutritional practice, the postpartum period is associated with breastfeeding period and period of beginning of menstrual cycle (this is the end of the post-natal period).

  • As long as menstruation does not resume in the woman, while she breastfeeds, hormonal balance is changed and does not give a possibility to lose weight completely.

However, if this period has long passed, a child is born, fed, walks and talks, and mother still has not lost weight, this weight cannot be considered postpartum; here are other factors.

Who have to lose weight after giving birth?

All women who easily gain weight, as well as those who were always on a variety of diets prior to conception are at risk of occurrence of extra weight after giving birth.

In addition, according to statistics, to the question “how to lose weight after giving birth” answers are given by woman:

Became pregnant with IVF

Used hormonal maintenance therapy during pregnancy

Suffered from gestational diabetes (with a change in hormonal balance)

And, of course, those women, who believe that during pregnancy they should eat “for two”, move little and sleep a lot, face the problem of returning to a normal weight after giving birth.

Proper nutrition – vaccination from postpartum “surplus”

In general, appearance of additional fat deposits during pregnancy and preservation them after the birth – is a normal process, a part of female physiology.

A small amount of fat can be accompanied by hormonal changes, while the woman is breastfeeding.

Nursing Mother
  • If you want to have fewer problems with excess weight after childbirth, you should achieve a perfect shape before pregnancy.

A stable, natural, long-term shape is achieved by means of proper eating habits and healthy lifestyle, rather than by starvation for the sake of slimness exhausting both mind and body.

If you get such habits, they simply will not allow you to change after delivery.

The most common mistakes that prevent to lose weight after giving birth

Because of some prejudices, inexperienced mothers refuse to give birth on their own and to breast-feed their children from the first days of their lives, or breast-feed them too long that also can be a problem for weight loss.

Inexperienced mothers keep strict diets that change quality and quantity of breast milk, and deprives the child to get proper and useful food, and the woman’s weight jumps up and down.

Inexperienced young mothers suffer from obsessive fears about the fact that their previous weight will not restored.

It is fraught with hormonal imbalance for mothers and a violation of psycho-emotional development – for children.

How can a nursing mother lose weight after childbirth?

A child under one year on bottle feeding is at risk of excess weight at least 10 times more than his peers, who breastfed. Therefore, breastfeeding helps both mother and her baby.

According to the WHO (World Health Organization), the duration of breastfeeding is considered normal until the child reaches the age of two.

Nursing Mother After Childbirth

If the child tolerates breast milk, there is no any undesirable immune or physiological reactions, development is normal, including weight and growth are normal, so the mother should breastfeed.

Breastfeeding does not only provide the best nutrition for the baby, but also helps the female body correctly and naturally recover after childbirth, including reduce weight gradually.

During breastfeeding, extra calories are expended, however, this does not mean that the woman should follow the popular belief, to eat “for two” while she breastfeeds.

  • If the woman’s menu is balanced, it contains all the necessary nutrients; it is enough for milk production, quality of which will meet the child’s needs.

However, breastfeeding continuing for longer than recommended by the WHO may hide a risk factor for woman’s body weight.

As a rule, closer to two years of the child, the woman breastfeeds the child much less than in the first months, many nursing women are limited only by evening and night feeding. Accordingly, caloric expenditure for milk production decreases; this may lead to the fact that the woman will gain weight.

It is important that the young mother is not accustomed to eat more amount of food than usual (especially high-calorie) to preserve the ability to breastfeed;

  • there is no need to overeat in order to produce quality breast milk.

Especially, the child can already eat normal food closer to two years;

  • breastfeeding after the periods prescribed by the WHO is expedient to keep by the pediatrician’s advice, for example, children with strong food allergy and limited in the choice of products.

In no case …

Nursing mothers in no case should keep reduced-calorie diet! Any limitations and prohibitions on calories, fats, proteins or carbohydrates are not for them.

Women in the postpartum period should have a balanced diet with vitamin complexes, intended for mothers after childbirth.

The best diet that helps to lose weight after giving birth is a balanced diet without fasting days that does not cause any allergic reactions in the child.

But if certain foods in the woman’ menu cause an allergy reaction in the child, in any case she will keep the improvised diet, refusing from these products.

Postpartum period – is a good time for the woman to correct her food habits.

Furthermore, it is important to get enough sleep.

At any time of the day, look for additional opportunity to sleep! Go for a walk with your child more often, listen to the music, which gives you positive emotions.

In the first months after the birth, psycho-emotional state and normal sleep are much more important and useful than any diet that will be an additional stress for the woman.

Mother And Child

By following these simple rules, your weight can be reduced within the first two months after birth.

If there are no problems with daily regime and nutrition, but your body weight remains the same, you can be sure that these kilos are still needed for your body.

  • Be consistent, do not panic, and you surely will return to your shape.

Once set a goal to lose weight after giving birth, keep a food diary, does not forget to praise yourself and enjoy motherhood.

Any negative emotions prevent to normalize weight as psychologically, so and causing hormonal imbalance.

How to lose weight after childbirth: an algorithm of actions

Firstly, control all food intakes and snacks you consume.

Secondly, control fluids you drink, namely what liquids you use.

It is primarily about pure natural non-carbonated water. The daily norm of water consumption for women makes 30 ml per 1 kg of body weight.

However, the nursing mother should drink more, by at least 1 liter.

It is also possible to consume tea with milk, a variety of herbal infusions that do not cause allergy in children. Fluid is very important for weight loss, restoration and normal functioning of the body.

Thirdly, do not let your emotions get the better of you.

Fourthly, plan an exemplary, flexible regimen of food intake and sleep, make up for lack of sleep at night by additional daytime hours, sleep when the baby sleeps.

Fifthly, move more with the stroller, planning various walking routs.

Monotony – enemy of slimness

The woman, who wants to lose weight after giving birth, should necessarily include protein of animal origin in her diet.

  • If there is a tendency for iron-deficiency anemia, red meat should be included in the menu at least 2-3 times a week.

Non-starchy vegetables and enough amount of greens (in total – at least 500 g per day) provide good intestinal peristalsis, have low caloric value and contribute to weight loss.

  • In addition, leafy vegetables and vegetables low in starch contain enough amount of calcium, vitamins and microelements needed for rapid recovery after childbirth.

Fresh dairy products – are luxury probiotics! They provide formation of a good immune response that is important for recovery period, when the body is vulnerable.

Cereals and dark wholemeal bread is recommended to consume early in the day. They contain a variety of B-vitamins that stimulate carbohydrate and protein metabolism, as well as normalize the nervous system.

Fresh Dairy Products

Unsweetened fruits or berries (1-2 servings per day) – is an excellent source of vitamins, antioxidants and pectin that help the intestine to function normally.

Do not forget to add 1 tablespoon of olive oil to salads, as well as about a small handful of nuts and dried fruits as snacks.

  • Nutrition after giving birth should not be monotonous.
  • Food should bring not only saturation, but also pleasure.

Drugstore supplements – help or harm?

With regard to application of so-called dietary supplements, many of which are intended for weight loss after giving birth, it is best first to consult the pediatrician.

The fact is that many dietary supplements may cause allergic reaction in the child, may enhance or inhibit the intestinal function (both of mother and of child), can excite or slow down reactions of the nervous system.

Drugstore Supplements
  • Dietitians do not recommend nursing mothers to take lipolytics or dietary supplements accelerating the intestinal work.

Weight loss after giving birth by means of supplements may cause consequences undesirable for young mother, whose time and health belong for the most part to the newborn.