To lose weight postpartum should be breastfeeding, practice some physical activity, such as walking, avoid eating sweet foods such as chocolates or cakes and fatty foods such as fried foods and sausages.
Immediately after giving birth, the woman loses approximately 6 kg of what she gained during pregnancy and exclusively breastfeeds the baby until 6 months, of course, should lose from 800 g to 2 kg per month. That's because the body spends an average of 400 to 500 more calories just to produce breast milk, which helps a lot to lose weight postpartum.
Postpartum weight loss menu
The postpartum weight-loss menu should include foods like vegetables, vegetables, fruits, fish, lean meats, and whole grains. The following is an example:
- Breakfast - milk, cereal bread with ham and an apple.
- Lunch - salad of lettuce, tomato and carrot seasoned with olive oil and a thigh of grilled chicken with rice. A pear for dessert.
- Snack - yogurt with granola and strawberries.
- Dinner - grilled salmon with broccoli and baked potato seasoned with olive oil. A slice of watermelon for dessert.
The transformations in the body of the woman last 9 months and, therefore, it is necessary to give more or less this time to lose weight. But if after 6 months of the baby's birth the woman is still not satisfied with her body, she should consult a nutritionist to make a proper diet.
Postpartum weight loss exercises
Postpartum weight loss exercises can be started from the 6th week after delivery, if the doctor releases physical exercise, and helps strengthen the abdomen, fighting sagging. Read more in: How to strengthen the abdomen after childbirth.
Some postpartum weight loss exercises include:
Exercise 1 - Lie on your stomach with your legs and arms straight, bend your knees and lift your hip from the floor, holding that position for 15 seconds. Do 3 sets of 20 repetitions.
Exercise 2 - Resting with your arms or elbows and knees on the floor, contract the belly for 10 seconds. This time can be increased every week. Do 3 sets of 15 repetitions.
Exercise 3 - With your elbows and knees flat on the floor, lift one of the legs off the floor, keeping it bent. Do 3 sets of 20 repetitions for each leg.
These exercises should be done about 2 to 3 times a week and when allied to walking, jogging, pilates or yoga, for example, it is possible to lose more calories and lose weight more quickly.
To keep your health on track, see when to go to postpartum appointments.
