When the baby arrives first few weeks of your post partum life is mainly focused on your newborn. You are slowly getting to know the baby and it routine. There are few lucky women that don’t struggle with post pregnancy weight, but most of them usually get 9-13 kg during the pregnancy. Losing that weight is something to be focused on during the first year after the birth of your baby. There are few tips that will make that process way easier.
Diet is last thing you need in the post birth period when you are overtired and overstressed. Diets usually require that you give up on some kind of food and lower calorie intake level with it. It may work at first but you will very soon start to get more weight. What you need is healthy and balanced diet that will consist of fresh, dry and cooked fruits and vegetables, whole grain cereal, seeds, nuts and protein. Your balanced diet needs to have restriction in energy levels and not in nutritional values. No matter how high your goal is and how much weight you want to lose you must not go less than 1800 calories a day, especially if you are breastfeeding.
Some believe that breastfeeding will help you get back to your normal weight sooner. It is very important for the baby and it is a kind of a special link between you and your newborn. You can add few more calories a day if you are breastfeeding, but it is not a reason to eat as much as you want and in double amounts.
You need super food
New moms need quality food because of breastfeeding. Food rich in vitamins, minerals and dietary fiber with lower content of fats is a good choice. Sea fish will give you omega 3 fatty acids that are essential for your health. Dietary fiber rich foods are legumes, cereal and fruits. Food that is rich in fiber is harder to chew and it needs more time. Fiber also prevents absorption of lipids in the organism. Milk and dairy products are also good for you. They are rich in calcium and vitamin D but you need them to be with lower content of milk fat. It will be of great help if you replace all the stored junk food with healthy snacks. If you don’t have bad food around you, you will not eat it.
Lipids are source of concentrated energy and you need to limit their intake. Tips like removing skin from chicken, removing visible fats in red meat, avoiding all kinds of animal and herbal fats, processed meat and salt will help. Stay away from fried food. Prepare your food by steaming, baking or grilling. Use herbal spices because they will help you lower the amount of salt you are using. You need to limit the servings on optimal amount of food you need and never add more food to your plate.
If you are breastfeeding there are bigger possibilities to dehydrate if you don’t drink as much water as you need. 8 glasses of water a day is minimum grown up person needs during the day. Water will also speed up the metabolism, flush toxins out of the body and it will fill up the stomach so you will eat less. You can also drink infused water or sugar free herbal teas.
Physical activity will straighten your muscles and bones and help lose weight faster. Regular exercise will also help you to overcome depression, stress, insomnia that are post partum consequences. You don’t need to go to guy you can do it in your home, while you are walking around with a stroller. Start with 10 minutes and then increase the time for exercise.
If you want to lose weight get good sleep. It may seem impossible but you need to find time. Sleep every time when the baby sleeps. When you don’t sleep enough the body releases the stress hormones and they will cause weight gain.