Through the great joy and emotion that succeed changing everyday and their lives, most new mothers cope with stress of losing kilos that they took during pregnancy.
So, wondering if they will be able to lose the extra weight, how long it will take them pregnancy pounds, how they should be fed if breastfed and sometimes the care of their own food like complex.
There is no secret or some “magic diet” that will ensure the loss of excess weight. What is needed is patience, positive thinking and healthy habits. Weight loss after pregnancy takes time, however, is feasible. Focus on a balanced diet and include physical activity in your daily routine.
The period of pregnancy your diet should be tailored in such a way as to serve the normal physical growth and development of your baby and the normal weight gain and outcome of your pregnancy. After birth, proper diet remains important, especially if you are breastfeeding.
Set realistic goals for your weight loss. Synithosmeta birth she loses some weight due to the weight of the newborn, placenta and amniotic fluid and eliminates some detained liquids. The loss of fat stored during pregnancy, however, requires more time. So, if you watch your diet and avoid sedentary lifestyle, a reduction of around half a kilo a week is very good and should not worry you or discourage you.
Do not follow strict hypocaloric diets aiming to quickly lose the pounds of pregnancy. Whether breastfeeding or not give your body time to adapt to needs and equip it with all the nutrients via full board. Breastfeeding women need about 200-500 calories extra than you should take before something egkymosyni-
Pregnancy pounds but true for women who were normal and no extra weight before pregnancy.
Eat foods from all groups. Do not block the entire food group from your diet (eg fruits), because after some time will show deficiencies in nutrients. Be sure to have variety in the foods you choose to not get bored and get the whole range of vitamins, minerals and antioxidants.
Choose lean meat, poultry and fish. In this way you get high quality protein, beneficial fat, iron and vitamins without simultaneously charged with unnecessary calories from saturated fat.
Consume daily fruits vegetables and whole grains. In this way you purchase the necessary number of nutrients as many vitamins and fiber to help you feel fuller for longer.
Eat smaller portions. If you are used to large portions it is advisable to reduce the volume of your meals and eat smaller and more frequent meals. A good practice is to take three main meals (a must breakfast !!) and intermediate snacks. Do not skip meals and do not reduce the consumption of fruits and vegetables fewer than 5 servings per day (eg 3 medium and 1 fruit salad bowl of fresh vegetables) to your diet not lacking in important nutrients.
Do not buy often thickening and poor in nutrients foods and avoid fast-food. Foods such as pies, croissants and pastries in general, chips, crisps, pies with round and other fat meats, fatty sauces, pregnancy pounds meats and drinks give large amounts of energy (calories) and are often high in salt.
Thus encourage increased body fat and water retention in the body, greatly complicating efforts to control your weight.
Try to understand when really hungry. Small frequent meals is a key to weight loss by helping to maintain the metabolic rate and better management of the body of nutrients meals. But the same does not apply to regular “snacking”, which is “mechanical” and several times within the same day and help increase calorie intake, often not so good choices (pastries, cookies, biscuits, pies, crisps, cheeses and cold cuts). If you catch yourself eating out of habit, nervousness, boredom or other reason and not because a few hours have passed after the last meal, try to distract your mind off food. Do something else, like go for a walk with your baby, talk on the phone with someone you love, read a book or magazine or some other enjoyable activity. If some days you feel intense hunger, they prefer to deal with a light and nutritious snack. Some options are: 1 yogurt 1 fruit, 1 handful of uncooked unsalted nuts with some raisins 2-3 rusks or rye crackers, 1 cup of milk with a few whole grains simply.
Make sure you stay hydrated. This is a factor of nutrition as important as the others, but often people neglect. Adequate fluid intake is even more essential for breastfeeding women, whose needs are increased. Do not forget to drink enough water. Milk involved in meeting the needs liquids and further provides good absorbable calcium and protein, also very necessary information. Fruits, vegetables and fresh juice complete the necessary amount of water.
You can consult a specialist. Nutritional requirements vary from individual to individual. So there are variations from woman to woman, let alone in the period following the birth of a child. The dietitian can determine your individual needs and to create with you a workable and balanced diet.
Increased physical activity has in turn participate effectively in losing fat. Talk to your doctor about when you can start a business and what kind of exercise you can follow.