How to lose weight when breastfeeding without harm to the newborn

Nine long months of pregnancy have come to an end, and the young mother seems that now nothing prevents her from regaining her former shape and easily lose excess pounds. However, it should be remembered that after the birth of the baby your body will continue to require a lot of food, especially with breastfeeding. Lose weight in this case, resorting to the help of debilitating diets, it is not possible. The only thing you will achieve by fasting is at best a deterioration in the quality of breast milk, and at worst - its complete loss.

Therefore, if you want to learn about how to lose weight when breastfeeding without harm to your crumbs, you should understand the following: a human body has the ability to store fat for future use, providing itself with a reserve of energy for starvation. During breastfeeding, your body needs up to 750 calories a day above the normal rate to produce nourishing milk for your baby. To the body began to burn fat, and not eaten food, professional nutritionists advise breastfeeding mothers to reduce over-consumption of calories to 500 per day. Then the remaining 250 organism will be taken, burning "reserve reserves". If you follow these instructions, your body will start to bounce back.

What can I eat while breastfeeding?

All that a nursing mother eats, directly affects the quality and quantity of breast milk. To keep the baby healthy and full, your body needs nutrients. And the right selection of products is very important for those mothers who want to know how to lose weight when breastfeeding. So, the general rules are:

1. In the diet of a nursing mother, there must necessarily be foods rich in zinc: meat, legumes, eggs, fish and seafood. Zinc normalizes the work of the immune system, improves the process of repairing damaged cells and tissues, is an important component for the healthy growth and development of your baby. In smaller quantities it is found in wheat germs, whole grains and miso pastes, and its daily norm is 25 mg.

2. No less important substance for the nursing mother is calcium - the main component of milk, cheese, yogurt. Do not avoid these products: when you are breastfeeding, the main issue is the health of your baby, and not how to lose weight. When breastfeeding a day, you need to consume a minimum of 1200 mg of calcium, so that the body can produce milk for the newborn. In case of deficiency of this substance the body will start using calcium, which is in the bones of the mother. Milk products can be partially replaced with calcium-rich green leafy vegetables and canned sardines, salmon and salmon (calcium is mainly found in their bones).

3. Iron, responsible for the level of hemoglobin in the blood, can be found in products such as animal liver, oysters, spinach, beans and peas. On the day of breastfeeding mothers, it is recommended to get at least 27 mg of iron with food (in part, with the help of special food additives).

4. Breast milk is 50% water, so it is recommended to drink it as often as fresh fruit juice. And the consumption of tea, coffee and soda is best reduced to 2 cups a day.

Remember that excess pounds during pregnancy accumulated slowly, and you need to get rid of them too slowly. Thinking about how to lose weight when breastfeeding, do not go to extreme measures and exhaust yourself with diets. Instead, it is better to organize your diet correctly, which together with a small complex of daily exercises will help you gradually lose excess weight and not hurt your baby at the same time.