Get back in shape after giving birth

Get back in shape after giving birth

Diet can do a lot, to get back in shape and feel good about yourself. It took 9 months to bring a child into the world, predicting so many to get back into shape is a realistic goal.

Of course, a lot depends on how many extra pounds have accumulated, whether you are breastfeeding or not, if you find time to devote yourself to some light physical activity.

It is probable, in fact, that you can also lose weight in less time, but if you do not also treat the muscles, especially the abdominals, the result may not be satisfactory.

When to start?

Before starting a low-calorie diet should spend the canonical 40 days from birth: the body needs this time to resume functioning as before (but for the head, the return of the menstrual cycle, it will take a few more weeks, if breastfeed, a few months).

It is certainly possible to start earlier but, given the great commitment that requires care of the child (and not having a chef available), the risk is to open a bag of salad, one of mozzarella and then throw yourself on snacks.

Get back in shape after giving birth
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It is better to take advantage of the first few weeks to establish a routine with the baby, forgetting the scales and the mirror.

Gynecologists advise not to “gain” more than 9/12 pounds during pregnancy. If you are able to stay within this limit, there are 6 left to dispose of this because between baby, amniotic fluid and placenta immediately leave about 6 kilos.

Excess liquids due to water retention are also lost within 3 months .

So there is no need for a drastic diet but to establish a balanced and appetizing style of food, to be maintained over time, also in view of the weaning of the child. Which is the best?

For all mothers

The Mediterranean diet is recognized by the international scientific community as the best from the point of view of the prevention of cardiovascular diseases and the metabolic syndrome . It has no contraindications and is suitable for both mothers and nursing mothers and those who use the bottle.

It includes cereals, legumes, vegetables and fruit, fish, meat only a couple of times a week, extra virgin olive oil, few cheeses and even less desserts. How to combine the ingredients?

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Breakfast: Never skip it and consume it within one hour of awakening. The habits of the morning are the most difficult to modify and then go ahead with coffee, tea or latte. Try if ever to gradually reduce the added sugar to eliminate it (it will be easier then to sweeten milk and drinks to the child). A biscuit or wholemeal bread with a veil of jam or honey, natural yogurt, a fruit like it or a juice (no fruit juices).

Mid-morning snack: A fruit or a natural yogurt or 3 or 4 walnuts or hazelnuts.

Lunch: A lot of cooked or raw vegetables, seasoned with extra virgin olive oil and lemon and aromatic herbs. A portion of 50 grams of pasta with tomato and basil (or rice, barley, couscous, polenta, spelled etc) seasoned with vegetables or legumes. A fruit.

Mid-afternoon snack: A fruit.

Dinner: Minestrone or cream of vegetables, a protein portion chosen from legumes, fish, chicken breast or turkey, ham, bresaola, cheese, eggs. Fresh or cooked vegetables.

In this way, about 1200/1400 calories are taken each day.

Breastfeeding mothers can indulge in a few extra calories: one more cracked slice in the morning, 70 grams of pasta instead of 50, one grana scale instead of yogurt.

The seven rules to remember

  1. The variety of fruits and vegetables guarantees the balanced contribution of vitamins and minerals.
  2. Drinking at least 2 liters of water a day, hydration is important especially if you are breastfeeding.
  3. The meat can be cooked in a stew or non-stick pan, the fish is baked or boiled.
  4. From time to time the pasta can be of an integral type.
  5. Legumes are associated with cereals but they are also very tasty in salads.
  6. The amount of extra virgin olive oil is 2 tablespoons a day.
  7. It is not necessary to eliminate from the diet of mothers who breastfeed foods such as garlic, onion, cauliflower, broccoli, especially if appreciated. The milk partly takes on its strong flavor but it is highly protective food for health and it is a great advantage for the child to get used to a healthy diet soon.

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