After months of pregnancy, childbirth, and especially diet, most of you have gained a lot of weight before. Round 2 is fat, watery, and difficult to recover. Therefore, after giving birth, many women immediately find a method of dieting and losing weight with the desire to quickly regain their slim design. However, you are still in the stage of recovery and breastfeeding, so rhyme must be scientific and sufficient.
Principles of eating and drinking while breastfeeding
A healthy, balanced diet with breastfeeding mothers includes adequate intake of all the product groups:
• Cereals: Mothers should choose whole grains or rice grains because they contain a lot of fiber and nutrients.
• Fruits and vegetables: Choose colored fruits and vegetables because they contain many antioxidants and vitamins.
• Protein: Choose meat, fish, eggs … to help provide enough protein that the body needs. You should also choose to eat omega-3 rich fish like salmon.
• Vitamins and substances: Mothers should choose low-fat yogurt and milk, which help to add many vitamins and supplements necessary for the body.
Postpartum weight loss problem
After pregnancy, women need a period of 3-6 months to be able to recover their original healthy state.
Because of eating a lot and going through a caesarean section, the mother’s body has suffered many injuries such as blood loss, scarring, sagging skin, a lot of belly fat … To be able to get in shape as before, sister I need to be patient and apply a perfect diet for the best postpartum weight loss.
The groups of substances in the diet after giving birth
Mother who are breastfeeding should meet 1800-2700 calories per day, if you are on a diet you should just cut down about 300-500 calories.
Starch is an important nutrient but causes rapid weight gain, you need to cut down on a reasonable amount, about 50g / day.
Instead of eating all the white rice, you can replace them with foods containing better starch and rich in nutrients such as oats, brown rice, sweet potatoes, brown rice, pasta, noodles …
Whole grains such as oats, brown rice, barley … help supplement essential nutrients for the mother’s body after giving birth such as protein, vitamins, iron and other minerals. These nutrients will help mothers reduce symptoms of fatigue and irritability and help the baby develop well through breast milk.
Protein is a good source of nutrients and necessary for health as well as helping to keep your body healthy and strong, you should ensure 60-70g in your daily meal.
In the menu to lose weight after giving birth but still have milk, you do not need to eat a lot of “nutritious” foods such as pork rolls, pig’s nails because these dishes are quite fat.
Products, lotus seeds, and rhino beans are rich in protein and good for your baby’s milk source Eggs are a rich source of protein – to meet the needs of the body to meet the needs of the body after giving birth and are breastfeeding. This also contains a rich amount of vitamin D, which helps in the growth and development of the child’s muscles, so mothers should not ignore eggs in the daily diet.
Lean meat from fish, chicken, beef, and pork also contains a lot of nutrients. It helps to provide DHA and essential fatty acids for the body as well as good for the nervous system of the newborn through breast milk. Eat lean meat also does not make mothers gain weight, so do not forget to add each day.
Limit fried foods that are high in fat, especially saturated fats. You should only eat 10g of cooking oil per day, and the total amount of fat should not exceed 25g. Limiting fast food, lumpy foods that should be processed by the method of steaming, boiling.
The good fats that can be added to the reduced menu need for mothers with milk: Salmon oil, oil in pumpkin seeds, almonds, avocados …
Every day you should provide your body 300-400g vegetables and fruits of all kinds to supplement the amount of fiber and vitamins needed. Green leafy vegetables such as spinach, broccoli, vegetables … are stores of vitamin A, vitamin C and iron – essential nutrients, important for postpartum mothers and babies.
Green leafy vegetables also contain few calories, are a plentiful source of calcium, antioxidants … help mothers easily lose weight while maintaining healthy and beautiful skin. Fruit is a rich source of antioxidants, vitamins and minerals.
Vitamin C helps heal wounds – very important to new mothers, so experts always advise pregnant women to increase the amount of oranges, tangerines and tomatoes to eat every day.
In addition, fruits such as bananas, apples also help increase energy levels in the body, help mothers recover early, maintain their health and, importantly, easily lose weight despite being full of milk.
Fiber helps the digestive system work smoothly, while making you feel full, controlling the cravings many women often have.
Measures to lose weight after giving birth
Limit energy during meals
An effective postpartum weight loss menu that is nutritious enough but not superfluous. It is the same for women after pregnancy. Cutting calories is essential, but don’t rush.
If after giving birth, women immediately follow the harsh diet, which will seriously affect their health. Therefore, you need to slowly lose weight, each time reduce the small number of calories you tolerate from food to ensure good health and safety with your current postpartum state.
When you are still breastfeeding, every day you need to consume between 1800 – 2700 calories is best. And gradually reduce this energy every day from 300-500 calories.
Cut down on fats and carbs
Starch and fat are the number 1 enemies of weight loss. If a meal contains many of these substances, it will cause excess energy leading to weight gain. Therefore, after giving birth, sisters should reduce fat and starch in food gradually. This way, it’s much simpler to lose weight after giving birth.
Add more green vegetables, fruits
Vegetables and fruits are high in fiber, essential vitamins and minerals. They are low in calories but provide enough nutrients to keep the body active. The fiber content helps you feel full faster and fuller longer, so the serving size will be reduced significantly, supporting faster weight loss.
Boiled vegetables and fresh fruit are essential to your daily meal. Try to eat a lot to ensure good health and effectively burn excess fat.
How to lose weight after giving birth and still have plenty of milk for your baby is the concern of most new mothers. It is important that mothers take care to ensure the health and supply of milk for their babies. There are basic principles in daily eating to help mothers easily lose weight without affecting milk supply, you can refer to below.
Applying some nutrition tips for moms as well as gentle exercises, mothers will quickly find their slender body, without worrying about affecting the amount of breast milk. Wish mom successful!