How do I get rid of postpartum weight?

Alas, what will happen to the weight I gained during pregnancy?

Dear mothers, remember that your health comes first and then breast milk. Now let’s come to the remaining postpartum weight. First of all, don’t think like it’s the end of the world that you can never give. If you are healthy and your baby is healthy, the rest will come. For this reason, let’s help our mothers who are worried about their weight by answering a few questions from you.

1. How soon after can I diet?

After 3-4 months after giving birth, you can start the diet with the help of a dietitian with the appropriate calorie adjustment.

2. How soon will I lose my weight?

How much weight can be lost is completely related to the metabolism of the person. Losing 2-3 kg per month is enough for our new mothers. Although it may change with the amount of weight you will lose, give yourself an average of 6 months. Because our priority is always in breast milk. Leaving it little by little should not discourage morale. Breastfeeding requires a lot of energy. For this reason, if you start eating enough and balanced, you will start to lose weight.

3.Should I take any medication to help lose weight?

No way. However, you can use food supplements such as probiotics, omega support (preferably krill oil) or multivitamins that your doctor and dietitian will recommend. You can only use the drugs your doctor recommends if you have any ailments. Dear mothers, for your own health and the health of your baby, stay away from any medicine that your doctor or dietitian does not recommend.

4. Does caffeine speed up metabolism? So can I drink tea and coffee?

Yes, although caffeine accelerates metabolism, it can cause uneasiness in both the baby and the mother during this period. For this reason, you should stay away from caffeinated beverages such as tea, coffee and cola. However, you can consume 1-2 cups of unsweetened tea or 1 cup of coffee a day.

5. Is physical activity necessary for me to lose weight?

The answer to this question is somewhat variable, dear mother. Because after giving birth, you should decide with your doctor when you can do sports according to your health status. The simplest but most useful sport for mothers who can do sports is walking. 150 minutes of brisk walking per week will suffice at first. Mothers who will prefer the gym should definitely choose the appropriate sports and work with the sports teacher. The most asked question is ‘I can’t leave my baby, can I lose weight without doing any sports?’ As one of those who have experienced this, my answer would be yes with peace of mind. It is possible to lose weight if you are breastfeeding and follow your healthy eating plan prepared with your dietitian. However, keep in mind that your weight loss rate may slow down a bit. All these options will also be valid for our mothers who cannot breastfeed.

6. What if I consume daily will help me lose weight?

Dear mothers, first of all, it is very normal to have an appetite during this period because breastfeeding is an energy-consuming job. Approximately 500 calories should be added to your daily calorie intake. However, the foods you choose when completing your daily calorie intake are very important.

Breakfast: Don’t miss out on your eggs. If you can eat it, take 1 egg every day. In addition, do not neglect your cheese, olives, cold cuts and greens. For dessert, 1-2 tablespoons of tahini-molasses will be the right choice. There is no breakfast without bread, but it will be enough to consume 2-3 slices of your bread made with whole wheat flour.

Lunch and evening: Consume an average of 120-150 gr of your meat daily, depending on the person. Consume grilled fish 2-3 days a week, and red meat and chicken the other days. Be sure to consume vegetables in one of your meals (it can also be meat-minced meat). Yogurt, ayran, tzatziki should be one of the trio at every meal. Of course, it is not possible without bread, but those who want to eat pilaf can consume 1 bowl of bulgur pilaf or pasta with tomato sauce instead of bread. Or you can drink 1 bowl of soup or consume legumes.

Snacks: Take care to consume 3-4 servings of fresh fruit daily. In addition, you should definitely take the walnut, hazelnut and almond trio. However, it will be sufficient to take 5-6 unroasted almonds with 2-3 walnuts as they are high in calories. Especially in your afternoon snack, you can consume a handful of unsalted roasted chickpeas or cheese bread, sandwiches or crackers, grissini, ayran and milk. You can satisfy your hunger and sweet needs by drinking 1-2 dried apricots or dried dates or cinnamon milk for those who say they are breastfeeding at night. Again, it will be okay to consume 1 bowl of low-sugar milk desserts instead of snacks a few days a week.

Do not forget to drink 3-4 liters of fluid a day.

As a result, if you make 3 main 3-4 snacks a day, meet your hunger or sweet needs with healthy foods, do not spend your whole day focused on weight, and start eating healthy, you will see that your weight starts to go away. Do not forget that these times of your baby will not come back, so first enjoy every moment and grow your baby with love and peace, the rest will come.

Example menu :

Morning: 3 slices of whole wheat bread
4-5 spoons of curd cheese
1 boiled egg
Lots of cold cuts, greens, peppers
Unsweetened linden tea or light black tea (with added lemon)

Search 1 apple
3 walnuts

Lunch: 120 g fish or chicken or red meat
1 glass of buttermilk
2 slices of whole wheat bread

Break 1: 2 Bagdat dates
1 teaspoon of yogurt

Break 2: 1 handful of unsalted chickpeas

Dinner: 1 portion of meat/minced vegetables or legumes
1 bowl of yogurt
; 5-6 spoons of bulgur pilaf

Break: 2 slices of pineapple
1 cup of cinnamon milk

(For mothers who start to breastfeed at night and get hungry, you can quench your hunger with chickpeas or milk or walnuts, almonds instead of sweet food).
You can drink herbal tea containing 2 cups of fennel a day. (You can choose lice teas containing fennel, chervil, anise, optional cinnamon, lemon).
You should drink an average of 3 liters of water per day.

SpecialistDyt. Serap CAVLAK

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