Slimming down after childbirth is a daunting challenge for most new mums. Fortunately, dieting after childbirth doesn’t involve rules that are too different from regular pre-pregnancy diets. The key is to balance your diet and physical activity. So what are the steps a new mum needs to take to get her figure back?
Postpartum Care Also Influences Baby’s Health
Any diet must be combined with physical activity for visible results. Physical activity should not be started immediately after birth, but according to your doctor’s advice. Include only light exercise in your routine.
Light Movement Is Essential
Strenuous exercise increases lactic acid levels, which alters the taste of breast milk. Choose light aerobic exercises and practice them for 30 minutes daily 5 times a week.
Relaxation Should Not Be Neglected
After sport fight muscle fever and invigorate yourself with massage, yoga or pilates. This prepares your body and mind for sleep. Just 20 minutes in a Fujiiryoki massage chair is enough to restore your physical and mental tone.
Special programmes offer a massage tailored to your body’s needs, thanks to the morphological scanning function. With the arrival of a new family member, time for massage sessions is limited.
Instead, integrating a Japanese massage chair into your home gives you the opportunity to relax your body while your child sleeps. You don’t have to worry about the intensity of the electric massage.
The devices allow you to adjust the intensity of the massage, giving a gentle sensation similar to the massage given by professional masseurs. During the massage, listen to relaxing music in the background, not headphones.
Amplify the effects of alternative relaxation therapies with aromatherapy. Studies show that aromas that calm and reduce cortisol levels are lavender, bergamot, sandalwood, lemon or ylang ylang.
Give Up Frying
Avoid adopting restrictive diets that can cause a protein deficit in the body. Weight loss should occur gradually by eliminating 300-500 grams of body mass per week. Eat 5-6 meals a day, but limit yourself to small portions, rich in varied foods.
Although it is more convenient to eat at home, breastfeeding can be harmful to your baby. When you cook at home you have control over the quality of the food and the quantity of ingredients. Cook in the oven, on the grill or steamed, as fried food loses essential nutrients from the diet.
Lose Weight By Eating Healthy
Calcium from dairy consumption is essential for the nutrition of breastfeeding women. Focus on natural yoghurts, cottage cheese, unfermented cheeses. It is important to avoid eating garlic, horseradish, beetroot or onions, or other strong smelling foods that can alter the taste of milk.
If you want to increase your vitamin intake through dietary supplements, seek the advice of a doctor beforehand.
The diet should also include vegetables, whole grains and fruit, as they contain carbohydrates that provide the body with energy. The diet should include fish and oil fruits, which are valuable sources of lipids.
In order not to poison the body with heavy metals commonly found in large fish, small oceanic species are recommended. Eating oily fish is a valuable source of Omega-3 which contributes to the development of a child’s nervous system.
Avoid Risky Temptations
If you have a sweet tooth, make fruit crisps or sticks.If you feel the urge to snack between meals, keep harmful temptations at bay. Aim for snacks made with nuts, seeds, almonds, cashews or pistachios. They’re filling, tasty and increase the amount of fibre and minerals in your body.
Sorry to mention this but you shouldabstain from chocolate if you notice your baby having a reaction after you have eaten it. At most, eat 2-3 squares of dark chocolate a day.
Hydration Stimulates Lactation
Hydration also plays an essential role in the weight loss process. It is recommended to drink a glass of water every time you breastfeed.
Studies have found that breast milk contains over 80% water. Drink water between meals to prevent indigestion and stimulate lactation. The necessary fluid intake can also be supplemented by drinking teas. Opt for tea of lime, chamomile, aniseed or fennel.
As mentioned at the beginning of the article, the postpartum diet is not much different from the usual routine that the body needs to keep itself healthy. Just be careful not to fall into the trap of counting calories. It’s risky and a waste of time.
Focus on foods with nutritional value, and your figure will recover. When you eat healthily and combine sport with relaxation therapies, your body recovers faster than you thought.