To lose weight in the postpartum period, one must breastfeed, 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.
Right after delivery, the woman loses approximately 6 kg of what she gained during pregnancy and if the baby is exclusively breastfed up to 6 months, naturally, she should lose 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 in the postpartum period.
Postpartum weight loss menu
The postpartum weight loss menu should include foods such as vegetables, legumes, fruits, fish, lean meats and whole grains. Here is an example:
- Breakfast - milk, cereal bread with ham and an apple. Lunch - lettuce, tomato and carrot salad seasoned with olive oil and a grilled chicken leg with rice. A pear for dessert. Snack - yogurt with granola and strawberries. Dinner - grilled salmon with broccoli and baked potatoes seasoned with olive oil. A slice of watermelon for dessert.
The changes in the woman's body 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 an adequate diet.
Check out these and other tips in the following video:
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 to strengthen the abdomen, fighting flaccidity. Read more at: How to strengthen the abdomen after childbirth.
Some postpartum weight loss exercises include:
Exercise 1 - Lying on your back with your legs and arms straight, bend your knees and lift your hips off the floor, maintaining this position for 15 seconds. Do 3 sets of 20 repetitions.
Exercise 2 - Supported with your arms or elbows and knees on the floor, contract your belly for 10 seconds. This time can be increased each week. Do 3 sets of 15 repetitions.
Exercise 3 - With your elbows and knees on the floor, lift one leg 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 combined with walking, running, pilates or yoga, for example, it is possible to lose more calories and lose weight more quickly.
To keep your health up to date, see when to go to postpartum appointments.
