What should be done in the first months to lose the weight gained after birth?
The breastfeeding period is an opportunity to lose the weight gained during pregnancy. At birth, the baby's weight, including the placenta and amniotic fluid, increases by an average of 4-5 kilos. The remaining excess weight will go away with both breastfeeding and regular nutrition and exercise. Mothers should not rush to lose weight in the first 2 months, increase their milk supply as much as possible, and should not go on a weight loss diet. By the 3rd month, they can start a nutrition program under the supervision of a specialist to lose 2-3 kilos per month and increase their milk supply.
The biggest concern of breastfeeding mothers is the lack of milk. What should breastfeeding mothers pay attention to in their diet?
During the breastfeeding period, it is necessary to take appropriate portions from each food group, consume 3 liters of liquid a day, and include some milk-enhancing foods in the daily diet.
These food groups are as follows. :
1-Milk group; Milk, yoghurt, cheese, kefir and ayran are in this group. 1-2 slices of cheese for breakfast, 1 bowl of yoghurt for main meals, and 1 glass of milk or ayran for snacks will meet the daily calcium, phosphorus and magnesium needs of the mother.
2-Meat and dried legumes group; Red meat, chicken, turkey, fish, legumes and eggs are in this group. 1 egg every morning, red meat 2 days a week, chicken and turkey meat 2 days, legumes 1 day, fish 2 days are perfect for the new mother's daily iron, B 12, protein and zinc needs.
3 -Cereals; Carbohydrates such as bread, rice and pasta are the group that should be consumed in the most controlled manner due to the amount of energy they contain. White flour, pastries, pasta and rice pilaf may contribute to the weight gain of a new mother. For this reason, consuming carbohydrates that are rich in B vitamins and have a low glycemic index, such as whole wheat bread, bulgur pilaf and oats, will make the mother feel good mentally and control her weight.
4-Vegetables and fruits; Fruits and vegetables, which are rich in vitamins and minerals and must be included in the daily diet, are the group of fruits and vegetables. During seasonal transitions, the exhausted mother should eat a colorful diet of seasonal vegetables and fruits to strengthen her immunity. 1 orange (tangerine, orange, Consuming 1 green food (such as grapefruit, carrot), 1 green food (such as lettuce, arugula, spinach, kiwi) and 1 red food (such as red pepper, strawberry, tomato, pomegranate) will protect the mother from flu infections and make her feel vigorous.
In addition, dried figs, dates, basil, wheat, green leafy vegetables, oats and bulgur, which have a breast milk enhancing effect, should be included in the daily diet.
What kind of advice do you give to mothers who want to get rid of their birth weight, especially with the arrival of spring months? Can you find it?
My first suggestion for losing excess weight from birth is outdoor walks. These walks will be good for the mother, who is sensitive during the postpartum period, and she will feel better, spend happy time with her baby, and lose weight. Since carbohydrate foods such as high-energy halva, sherbet desserts, and Turkish delight will contribute to the mother's birth weight because they make milk, dried fruits and nuts are healthy snacks that the mother who is frequently hungry can have next to her.
Foods or drinks that are thought to make milk but cause weight gain. What were they?
High sugar and carbohydrate foods are tried to be fed by the relatives of the new mother. High-energy foods such as sherbet desserts, compotes with too much sugar, and puerperal sherbet cause an increase in fatty tissues rather than increasing the milk of a newly-given mother.
What should breastfeeding mothers do to form milk?
Breastfeeding mothers. First of all, one should have an adequate and balanced diet, make healthy main and snack meals, and consume appropriate portions from each food group. One should consume 3 liters of fluid a day. 2 liters of this should be just water, and the rest should be in the form of ayran, kefir, milk booster and calming herbal teas (fennel, sage, chamomile, etc.).
When should newborn mothers start exercising? can start? What kind of exercises can they do?
Mothers who have just given birth should exercise by consulting their doctors, depending on their normal birth, cesarean section and stitching conditions.
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