Restrictive diets should be avoided because they can increase stress hormone levels. This can adversely affect the health of the mother and baby. Every fitness trainer suggests strength exercises, regular cardio training, constant hydration and minimal sugar intake. These are essential tips for achieving results or regaining weight before pregnancy. Such a pace is difficult to achieve because mothers’ daily schedule is subordinated to a small baby. Pregnancy, childbirth and breastfeeding are normal physiological processes according to medicine. This physiology, however, presents a bodily challenge. It can cause psycho-physical consequences. Mothers usually face excess weight after pregnancy. In some cases, women have this problem for many years, which significantly affects the quality of life. Ideally, 8 kilograms is the extra weight gained during pregnancy. Practice shows that this figure sometimes triples. Regeneration of the organism after childbirth lasts from one month to twelve months. During this period, women should avoid demanding and burdensome diets and training regimes.
The solution to reducing excess weight is in the diet
During pregnancy, food needs change. This can turn into a habit that is difficult to get rid of later. Postpartum eating habits should be adjusted to the needs of a healthy organism according to official recommendations. Studies say that a woman then needs nutrients, not calories. Most mothers should consume 1,800 to 2,200 calories a day in the months after giving birth. This increases by about 500 calories in breastfeeding women. In the postpartum period, the most important are vitamins, minerals, fiber, protein, healthy sugars and fats. Reduced intake of fast food and commercial beverages is recommended due to the high content of salt, saturated fats and simple sugars.
Restrictive diets should be avoided
Quality is in balancing. The best way for the body’s metabolic adaptation after childbirth is a variety of diets. Foods to include are vegetables, fruits, whole grains, dairy products, and protein-based foods. It is especially important to compensate for the levels of calcium (about 1000 mg per day) which is spent on the process of lactation and the regeneration of the liver and muscles. It is necessary to compensate for the iron in the blood to balance the blood picture. Iron is found in green vegetables,
cocoa powder, nuts and red meat and poultry. In the case of a vegan diet, calcium and iron can be supplemented with supplements.
A healthy organism needs water as a metabolic “stimulator”
The recommended amount of water for pregnant women is about 2 liters per 25 kg of body fluid, which is extremely important for breastfeeding. Proteins are important for muscle recovery after childbirth and maintaining an optimal metabolic profile. Increased protein intake stimulates the breakdown of fat deposits. Dairy products (young low-fat cheese and low-fat milk) are a good source of quality protein. Beans, peas, eggs, seafood and fish are recommended to regulate the diet. Soy products should be taken in consultation with a doctor / specialist for high estrogen content. Fruits and vegetables contain a lot of vitamins dissolved in water. In addition, they provide optimal intake of fiber necessary for the recovery of the intestinal flora, prevent abstinence and stimulate peristalsis.