Breastfeeding: how to lose the pounds of pregnancy?

Proper nutrition and regular physical activity are the main rules to follow when you want to lose weight after maternity.

What now? After the joys and emotions of pregnancy and childbirth, the new mother finds herself stepping on the scale in anxiety. After giving birth, she would like to get back on line as soon as possible. But it takes a little patience and perseverance in following the right strategies.

Lose weight without haste

It is normal to gain weight during pregnancy, although each woman increases differently. But if before motherhood the weight was adequate, it will be easy and just as natural to return physiologically to the same number on the scale.

Katia Naibo, nutritionist biologist at Humanitas San Pio X in Milan, explains: “Nowadays we all lead a much more sedentary life than in the past. After pregnancy and breastfeeding, a new mother “of our times” may struggle to regain a healthy weight. But with some precautions and, if necessary, with the help of one or more experts (the nutritionist, the personal trainer, etc.), the goal is reached with serenity».

“If in the months of waiting you have followed a correct lifestyle – adds the nutritionist -, it will not be difficult to eliminate excess pounds. Immediately after delivery, the weight already begins to decrease, breastfeeding itself and the efforts in taking care of the newborn contribute to “lightening” the figure. But the most important thing is not to be in a hurry.”

The diet during lactation

The rules in this period are the same as in the months of pregnancy: no or little coffee, no alcohol or cigarettes. Every day you must follow the indications of the “food pyramid” recommended by nutritionists, which contains all the necessary elements to achieve the goals of the new mother who has decided to breastfeed: feed her baby and regain the desired physical shape.

At the base of the food pyramid there is always water, rich in mineral salts: it is necessary to drink at least one and a half liters a day. This is followed by fresh and seasonal fruit and vegetables. 5-6 portions should be consumed daily, always well washed.

Katia Naibo continues: «Complex carbohydrates are also necessary: bread, pasta, bakery products to be taken 3-4 times a day and an adequate protein intake of both animal and vegetable origin: milk, yogurt, meat, fish, legumes and dried fruit. Excellent eggs: we suggest washing the shell with water and baking soda before opening and cooking them».

“Meals must be light, seasoned with extra virgin olive oil, divided into the day so as not to weigh down digestion and always allow a good supply of energy – advises the expert -. Breastfeeding can be initially on demand, so it can tire the new mother. With the passing of the months, the frequency of feedings will decrease and the course of meals will be more regular».

Physical activity is also important

At any stage of life, and especially during this period, exercise is always an essential part of getting back in shape. Already recommended in the right measure even while waiting, it will allow the new mother with a trained body and toned muscles to resume the line much easier and faster.

The important thing is to be constant, finding small spaces, compatible with the new management of family and work life after the birth of the child, without exaggerating. Swimming or cycling and walks are indicated, alone or in the company of your little one pushing the stroller.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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