nine long months of pregnancy, came to an end, and the young mother seems that now it is nothing stopping to regain the original shape and is easy to lose weight.However, it should be remembered that after the birth of a baby your body will continue to require a lot of food, especially during breastfeeding.Lose weight in this case by the use of exhausting diets, it is not possible.The only thing you will achieve, fasting - is at best a deterioration in the quality of breast milk, and at worst - its total loss.
So if you want to learn how to lose weight while breastfeeding without harm to your crumbs, you should understand the following: the human body tends to accumulate fat for the future, providing a spare supply of energy in case of starvation.During breastfeeding your body needs 750 calories a day above the normal standards, to produce nutritious milk for your baby.To the body began to burn fat rather than food eaten, professional nutritionists advise nursing mothers to reduce the overconsumption of calories to 500 a day.Then, the remaining 250 will take the body, burning the "buffer stocks".If you follow these instructions, your body will begin to bounce back.
What can I eat while breastfeeding?
All nursing mother eats has a direct impact on the quality and quantity of breast milk.The baby remained healthy and hungry, your body of essential nutrients.And the correct selection of products is very important for those moms who want to know how to lose weight while breastfeeding.Thus, the general rule:
1. The diet of nursing mothers must necessarily be present foods rich in zinc: meat, beans, eggs, fish and seafood.Zinc normalizes the immune system, improves the recovery of damaged cells and tissues is an important component for healthy growth and development of your baby.In smaller quantities it is contained in wheat germ, whole grains and soy miso paste, and its daily intake is 25 mg.
2. No less important matter to a nursing mother is calcium - the main component of milk, cheese, yogurt.You should not avoid these foods when you are breastfeeding, the main is the question of the health of your child, not about how to lose weight.When breastfeeding a day should consume a minimum rate of 1,200 mg of calcium that the body can produce milk for the newborn.In the case of deficiency of the substance the body begins to utilize calcium, which is found in the bones of the mother.Dairy can be partially replaced by calcium-rich leafy green vegetables, and canned sardines, salmon and salmon (mainly contains calcium in their bones).
3. Iron is responsible for the level of hemoglobin in the blood, can be found in foods such as animal liver, oysters, spinach, beans and peas.On the day of the nursing mother supposed to get food at least 27 mg of iron (partly with the help of special supplements).
4. Breast milk is 50% water, so it is as fresh fruit juice is recommended to drink as often as possible.And the consumption of tea, coffee and soda is better to reduce to 2 cups a day.
Remember that the extra weight during pregnancy accumulated slowly, and need to get rid of them too slowly.Thinking about how to lose weight while breastfeeding, you should not go to extremes, and pace yourself diets.Instead, properly organize your diet, which, together with a small set of daily exercise will help you gradually lose excess weight and not to harm your baby at the same time.
