Post-Pregnancy Weight Loss Diet Plan. Are you desperate to recover your figure, now that your baby is born? To make it succeed and to make you feel good while carrying out your plan, follow these suggestions:
Do not start dieting immediately
Your body needs time to recover from childbirth and delivery. Wait until the postpartum control of the sixth week before you start taking care of your calorie intake and actively trying to lose weight. And if you are breastfeeding, wait about two months.
Starting a diet too soon after giving birth can interfere with your recovery and make you more tired, just when you need a lot of energy to take care of your newborn. If you are breastfeeding, following a diet could affect milk production. Post-Pregnancy Weight Loss Diet Plan
If you are patient and give your body the time it needs to recover, you may end up being surprised by the amount of weight you will lose naturally, especially if you are breastfeeding.
Keep it real
Keep in mind that you may not recover the shape or weight you had before pregnancy. For many women, pregnancy causes permanent changes, such as a softer belly , and wider hips and waist. Post-Pregnancy Weight Loss Diet Plan. Do not be tormented: it is much more important that you are a healthy and happy mom, to fit a particular size.
Don’t forget the exercise
There is no “magic pill” to help you lose weight: a healthy diet combined with regular physical activity is the best way to take off those extra pounds, and not to gain weight again. And it is important to exercise while trying to lose weight to be certain that you are losing fat and not muscle mass.
Once you are ready to start losing weight, start by eating a little less and being more active, even if you only take a quick walk through the apple where you live taking your baby in the stroller (stroller).
Lose weight slowly
It is very important that you do not go on a strict diet: women need a minimum of 1200 calories a day to stay healthy. And most women need much more than that (between 1500 and 2200 calories per day) so that they do not decay their energy and avoid mood swings.
If you are breastfeeding, you will need a minimum of 1800 calories a day so that both you and your baby are well nourished (most breastfeeding moms need 2,000 to 2,700 calories a day).
Losing weight too fast also releases toxins that are stored in your fatty tissue (such as polychlorinated biphenyls or PCBs and pesticides), and that pass into your bloodstream and milk.
Losing approximately half a kg (1 pound) per week is considered safe and will not affect your milk production. To lose that amount, you need to eliminate 500 calories a day (but you have to respect the minimum amount), either by eating less or doing more activity.
Don’t skip meals
After the arrival of the baby, you will surely be so busy that sometimes you will not have time to eat. However, skipping meals is not good because it can affect your energy level, and that will not help you lose weight.
Many moms say they stay more satisfied if they eat six small meals a day (half a sandwich, fruit or a glass of milk) and several healthy snacks or snacks, instead of 3 hearty meals. Also, this works best for them with their new schedule.
Do not skip meals with the intention of losing weight. Apart from that, it will not help you, because you will surely eat more at the other meals, you could also be more tired and irritable. Post-Pregnancy Weight Loss Diet Plan
Make sure you eat well in the morning, even if you are not used to breakfast. This way you will avoid feeling starved and tired in the middle of the morning. Besides that, you will have more energy to stay active.
There are many studies that show that skipping breakfast can interfere with weight loss. The American Registry of Weight Control investigated what had been the strategies that worked for a group of people who, after dieting, lost an average of 30 kg (66 pounds) and thus remained for almost six years. This research showed that 78% of these people had a habit of eating breakfast daily.
What can also help you is to eat slowly? When you take your time to eat, you realize more easily that you are full and do not overeat.
Take care of what you eat and drink
Research shows that consuming the following products can help you lose weight: milk and low-fat dairy products as well as whole foods such as breads and cereals.
Another good option is to choose healthy foods that are low in fat and high in fiber, such as fruits (for example apples, oranges, and strawberries) and raw vegetables (carrots, jicama or Mexican turnip and strips of red peppers).
Other ways to get more from fruits and vegetables: use fruit or vegetable sauces (pour vegetable sauces over fish and chicken), add julienne-cut carrots to your sandwich, try roasted vegetables, or eat vegetable soups. (Blend the soup to make it creamy without adding cream or fat. This is also an easy way to eat vegetables that you don’t normally eat.)
Keep in mind that fat has twice the calories of carbohydrates and protein. So eating less fat may be the easiest way to reduce the number of calories in your diet.
Try to buy low-fat dairy products (you don’t need to drink whole milk so that the quality of your breast milk is better) and bake or cook your food instead of frying it. It is also important that you do not eat many sweet things since they have additional calories that come from sugar and fat.
Do not eliminate it completely from your diet. In fact, if you include some fat in each meal you will find that you can feel satisfied for longer. That can also help you not to eat excess carbohydrates. (Excess calories from any food source – fat, protein, or carbohydrates – can cause you to gain weight and interfere with your plan to recover your figure.)
What can help you is knowing how to distinguish between “good” and “bad” fats. The best fats are monounsaturated and polyunsaturated, such as those found in olive oil, canola oil, nuts, olives, avocados, and in fish such as salmon.
Avoid “trans” fats, and saturated fats, which can cause heart problems and probably diabetes. Besides that they can reach your breast milk.
Saturated fats are typically found in many processed foods, canned products cooked in sauce, fried foods and fast foods. Read the labels to inform you about the levels of “trans” fats that the foods you buy contain.
Finally, while you should drink about 8 to 9 glasses of fluids a day, keep track of what you drink. Remember that there is a surprising amount of calories in juice, soda as well as coffee with cream and sugar. Dilute the juice with water, or just drink water with or without gas.
A sample of the new mom’s menu
Below we show you the menu of a full day (approximately 1800 calories for mothers who do not breastfeed and 2200 for those who breastfeed). Use this information as an approximate guide. The number of calories you consume will depend on your weight, your metabolism, your activity level and how much breast milk your little one takes.
- 170 g (6 ounces) (or a little more if you are breastfeeding) of grains or starch, of which at least 85 g (3 ounces) should be whole grains (such as pasta, rice or whole wheat bread).
- 1 cup and a half of fruits (2 cups for breastfeeding moms), which includes at least one fruit rich in vitamin C (such as kiwi, oranges, strawberries or melon).
- 2 and a half cups of vegetables (3 cups if you are breastfeeding), which includes at least one vegetable rich in vitamin A (such as sweet potato [sweet potato or sweet potato], carrots, spinach or kale).
- 115 g (5 ounces), or 170 g (6 ounces) if you breast, meat and grains. Consume proteins of different origins, such as fish, meat, eggs, beans or beans.
- 3 cups (regardless of whether you breastfeed or not) of dairy products, preferably low-fat or calcium-rich foods (such as milk, cheese, yogurt or fortified soy milk).
- 5 teaspoons of fat (6, if you breastfeed). Healthier alternatives include canola or olive oil, or hydrogenated fat-free margarine to limit saturated and “trans” fats.
- 195 additional calories (290 if you are breastfeeding). You can get these if you use, for example, whole milk instead of low fat or if you serve more servings of food.