However, once the birth is over we all want to recover the figure and for this, we tell you how your diet has to be to lose weight after delivery.
It is always advisable to avoid excessive weight gain during pregnancy, as this not only implies risks for pregnancy and childbirth but also makes the subsequent weight loss difficult.
In addition, it is advisable to breastfeed the baby, as breastfeeding encourages weight loss and allows mothers to lose twice as much weight as those who do not breastfeed.
The diet to lose weight after childbirth
The first thing we need is to organize and as such, it will not be easy in the new circumstances we live after the arrival of the baby. Therefore, it is essential that we have patience, because, after one to two weeks after delivery, it is normal to lose fluids that by themselves allow us to get rid of a few kilos.
But in addition to this, the diet to lose weight after childbirth must have the following characteristics:
Be realistic and individualized
We cannot, after birth, which in itself is a very stressful event for the mother’s organism, undergo more stress and torture for the sole reason of wanting to lose weight, therefore, we recommend a realistic diet, sustainable over time and whenever possible, personalized or adapted to each mom.
In addition, it is key to get away from miracle diets that can put our body at risk of nutritional deficiencies and this could affect both breastfeeding and postpartum recovery.
If possible, it is best to consult with a nutrition professional to help us create a healthy diet that facilitates weight loss after birth.
Possess the essential nutrients for postpartum
As we have said, after childbirth we must recover, the uterus must shrink, many times we have to face wounds that must heal and new structures must form.
In addition, we must face the energy cost of breastfeeding and ensure through it the proper nutrition of our baby. Therefore, the diet must provide the essential nutrients for the stage we are going through.
That is, it must be a balanced diet that offers enough energy to not condition the metabolism or repair of structures but that is slightly hypocaloric.
In addition, the calories must be of quality, that is, derived from proteins, unsaturated fats first and foremost that can promote weight loss and complex hydrates and fiber.
Among the vitamins and minerals, iron and calcium should not be lacking, which are key for breastfeeding and postpartum recovery. In addition, we must ingest, of course, potassium, vitamin C, E, A and K, as well as other minerals that have key functions in the human body.
Many times to prevent iron or calcium deficiency supplements are provided after delivery, but that depends on each particular case and is under the responsibility of the attending physician.
Be reduced in ultra-processed
To reduce weight loss of poor quality nutrients and low-satiating foods is essential, therefore, as at any stage of life, we recommend limiting as much as possible the ultra-processed that can offer added sugars, trans fats or refined flours that contribute nothing to the care of health.
We will also be reducing addictive substances that stimulate us to eat more and calories, so avoiding highly industrialized products is a great help to lose weight after delivery.
On the contrary, it is always advisable to choose fresh, seasonal and unlabeled foods.
Present foods that favor satiety
To calm hunger and thus, reduce the amount we eat almost without realizing it, it is essential to choose satiating foods.
And in this sense it is advisable to include an abundant amount of fruits and vegetables every day, reaching a minimum of five daily rations, as they are low-calorie foods: they provide few calories and a lot of volumes, helping to reduce appetite.
On the other hand, fish in general, lean meats, legumes, whole grains, nuts, seeds and dairy without added sugar are other satiating options that should prevail in our usual diet if we want to lose weight after delivery.
Include plenty of water
To facilitate the process of weight loss and postpartum recovery as well as breastfeeding, the diet should include plenty of water.
Water as such, sparkling water or water gently flavored with fresh fruits, herbs or spices. Some infusions are also useful but the intake of alcohol and sugary drinks is totally discouraged.
The spirit can pass to the baby during breastfeeding but also like the sugary drinks (including smoothies, fruit juices, nectars or similar ) provide mainly calories from added sugar that we must reduce the time to lose weight taking care of health.
This should be the diet to lose weight after childbirth and it is essential to facilitate the process to accompany it for adequate rest (as much as possible, as it is a difficult stage for sleep ), stressful activities and also, the greatest physical activity that we It is possible to perform.