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The postpartum diet has to be rich in liquids, whole grains, fruits, vegetables, fish, milk and derivatives because these foods are rich in nutrients that will help the new mother to regain shape quickly, as well as being able to respond to the energetic demands of breastfeeding.
The diet to lose weight in the postpartum period has to be balanced, because a restrictive diet can harm the woman's recovery and the production of breast milk. Therefore, weight loss should only be a concern around six months of the baby's life. Until then the weight should come down naturally, especially with the help of breastfeeding.
1. He althy eating
After childbirth, it is important for women to maintain a he althy and balanced diet to not only promote the he alth of the baby, but also to maintain their he alth and promote weight loss. day by day foods rich in minerals, vitamins and iron. Thus, it is recommended that women give preference to whole foods, fruits and vegetables, as they are rich in nutrients and help maintain intestinal he alth.
It is also important that women reduce the amount of s alt 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 gases and baby colic.
In addition, it is important that you drink plenty of fluids during the day to keep your body hydrated, fight fluid retention and promote breast milk production, as well as being important for women to maintain and encourage breastfeeding, as it also contributes to weight loss after childbirth.Find out how a woman should eat while breastfeeding.
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 approval, which usually happens about 6 weeks after childbirth.
Thus, to promote the weight loss process, it is important that women perform aerobic and fitness exercises to strengthen the muscles, especially the abdominals, and thus fight sagging. 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 childbirth can be avoided. Some of the exercises that can be indicated are:
- Hip lift: the woman should lie on the floor with her belly up and bend her knees, supporting her feet on the floor and keeping her hands beside her hips.Then, lift the hip, contracting the muscles of the pelvic region and then return to the starting position, controlling the movement;
- Plank: to do 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 the abdomen contracted;
- Kick: with elbows and knees on the floor, lift one leg off the floor to hip height, 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 faster.
Postpartum weight loss diet
The following table shows a 3-day menu option for he althy weight loss after childbirth:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||2 banana oat pancakes with 1 teaspoon honey and sliced fruit or 2 slices of white cheese + 1 pear||1 cup cinnamon oatmeal + 1 teaspoon chia seeds + 1/2 cup fruit||2 scrambled eggs with diced onion and tomato + 2 slices of toasted bread + 1 freshly squeezed 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) of unsweetened watermelon juice + 1 packet of crackers of water and s alt 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 brown rice + 1/2 cup lentils + 1 cup lettuce, arugula, tomato and onion salad, dressed with 1 teaspoon of olive oil, vinegar and a little mustard + 1 apple||4 tablespoons ground beef in tomato sauce with zucchini noodles + 1 cup lettuce salad with grated carrots and corn seasoned with 1 tablespoon olive oil and vinegar + 1 slice of melon|
|Afternoon snack||150 ml yogurt with 1/2 cup 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 that the nutritionist is consulted so that a complete evaluation is carried out and a nutritional plan suited to your needs. During the breastfeeding period, caloric intake increases and, therefore, it is important to consult a professional.
When can you follow a stricter diet?
In the case of women who are breastfeeding, it is important to wait at least 6 months for a more restricted diet to be started, in this way the body will be more hormonally balanced and breast milk production will not be harmed.
Losing weight after childbirth 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 have a slightly more restrictive diet before 6 months.