When is a Postpartum Diet Done?
Of course, being a mother is a very pleasant feeling, but it is also a period when you can feel fat and tired. How can you regain your old form? Is it right to diet while giving milk to your baby?
If you are a mother who has just given birth, yes, it is normal to have more adipose tissue on your hips and waist than before. Because these areas will provide you with the energy you need while your baby is breastfeeding. During breastfeeding, the mother needs 750 calories per day in addition to her normal requirement. While 500 calories of this amount are provided by the mother’s food, 250 calories are spent from the stores gained during pregnancy. In other words, subcutaneous adipose tissue is used in milk production. If you aim to lose weight quickly during breastfeeding, your energy may decrease, you get tired quickly, milk quality deteriorates, and even the amount of milk may decrease. This means a slowdown in the growth and development of the baby and deterioration of maternal health. is to consume foods that increase your energy level. If you have to cook during the day, you have to take care of your other child, in short, you have to continue your life. After the first 30 days of puerperium, your baby’s sleep will be more regular, and gas complaints will decrease as his bowels develop. At this time, he can start to spare time for himself, little one. You can do exercises.
You should pay more attention to your nutrition during breastfeeding. In this period, it is very important to eat protein, consume enough vegetables and fruits and, of course, take plenty of fluids to improve the quality of milk.
Many mothers wonder when they will return to their old weight after giving birth. There is actually no simple answer to this. Especially in the first month, it is necessary to take plenty of fluids, eat well and rest as much as possible. Please do not focus on losing weight during this period. . After the baby is in order, you can regain your old form by losing 0.5-1 kg per week.
When a woman of normal weight becomes pregnant, she gains 12-18 kg throughout her pregnancy. she can take it. During birth, approximately 6-7 kilograms of this weight is lost. The remaining excess weight can be lost slowly during the first 6-8 months.
Tricks to lose weight gained during pregnancy !!!
Focus on healthy eating
Focus on the question of how to eat healthy rather than losing weight in the first month. This is the part where your baby needs you the most and you get tired the most. 15 percent of your energy should come from protein. Meat, chicken, fish, eggs and legumes are foods rich in protein. In addition, these foods are rich in B group vitamins, iron and zinc.
At least 3 liters per day. should drink as much fluid. However, instead of beverages that reduce milk yield such as tea, coffee, water, milk, fruit juice, linden, etc. should be preferred.
He should avoid high-fat foods such as fries, mayonnaise, cream, high-flour, sugary foods and junk food.
In this period, meeting your calcium needs fully is one of the issues you need to pay attention to the most. It will be sufficient to consume 3 servings of milk and dairy products in a daily diet. In terms of weight control, you can choose low-fat ones.
Iron deficiency in the body is a problem that many women face during pregnancy as a problem that needs to be resolved. For this, in addition to the nutrition for the iron need during pregnancy, iron supplements are made externally as recommended by the doctor. Because in the second half of pregnancy, your baby will benefit from your iron stores while creating iron stores. For this reason, red meat, molasses, egg yolk should be added to the daily diet to enrich your meals with iron in order to eliminate your iron deficiency that continues after birth. You should reduce the consumption of tea as much as possible, which significantly prevents the use of iron taken with food in the body. In addition, it will be better to consume foods containing vitamin C to increase iron absorption. Salads like freshly squeezed juices.
During lactation, you should consume foods rich in folic acid, just like in your pregnancy. Folic acid is mostly found in leafy green vegetables, liver, kidney, eggs, shelled grains, walnuts, almonds, hazelnuts, peanuts, lentils, legumes and freshly squeezed orange juice. 400-800 micrograms should be taken during pregnancy and breastfeeding. Since it is difficult to meet this amount with food, you can fill the gap with vitamin pills. In addition, folic acid cannot be stored in the body, so it must be taken every day. In order to provide adequate amounts of vitamins and minerals, they should consume fresh vegetables and fruits at every meal.
During lactation, you should provide 55-60 percent of your daily energy from carbohydrates, as in pregnancy. The point to be noted here is that instead of simple carbohydrates such as sugar, complex carbohydrates such as bulgur pilaf, whole wheat lean pasta, boiled potatoes, whole wheat bread should be preferred.
He should use a small amount of vegetable oils in his meals.
As exercise, the most recommended and easiest exercise is walking, as in pregnancy. Half an hour of walking a day at a moderate pace is sufficient. In addition, doing sit-ups as much as you can once a day to strengthen the abdominal muscles will be very useful for tightening the abdominal region. You can also do other exercise movements that work the arm, leg and back areas.
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After the baby starts complementary foods, the mother can now do a weight loss diet. However, considering that difficult exams such as pregnancy, birth and breastfeeding are given, it should be weakened with adequate and balanced nutrition programs and diets below 1800 calories should not be made. The more you breastfeed, the more calories you burn. |
When should sports be started after normal birth / Cesarean section?
You can start exercise and sports one month after the cesarean section, if there is no harm in the doctor’s examination. If you have any health problems (such as blood pressure, diabetes), you should definitely not do sports without consulting your doctor and a sports specialist. After normal delivery, sometimes there may be pain when there are too many stitches, you can start exercising 1 week after the average delivery after the pain is gone, you can start earlier if you feel better.
WHICH FOODS INCREASE MILK?
There are many false beliefs among the people, it is believed that foods with high calories and high sugar make milk, but it should be known that carrots, black grapes and especially fennel tea, which contain less calories and vitamins, increase milk.
