The exciting 9-month wait is over and your new miracle is in your arms. While you are surrounded by the indescribable feeling of motherhood, the process ahead of you will now greatly affect you with both its physical and emotional changes.
After birth, the mother may feel tired as she goes through various physical changes. The appearance of being still pregnant, constipation problems, urination problems, and chest pains will physically tire the new mother. At the same time, we know that the bond established between the baby and the mother is very important for the healthy growth and development of the baby. Changing hormone levels through skin-to-skin contact are the biggest factor in providing your baby with sufficient milk and the continuous release of milk. In order for this effect to occur, being well rested and feeling this bond beyond physical problems will be very beneficial for both parties. In general, mothers, in addition to adapting to the baby's nutrition, also worry about how they will lose their birth weight. Some practices performed to lose weight may also negatively affect the production of milk, which is indispensable for your baby. Therefore, being patient and getting professional help would be the best solution.
SO, how much weight loss is considered normal?
Your pregnancy may have ended with excessive weight gain. Rather than worrying about this issue, the mother's weight loss is at its highest in the first few weeks following birth. With birth, the baby no longer has any weight and the excess fluid is excreted through urine. Subsequently, weight loss slows down and returns to normal levels. Afterwards, it is appropriate to lose 2 kg per month.
GET RID OF EXCESS FAT BY BREASTFEEDING YOUR BABY OFTEN
The comfort of the mother is a very important factor in milk secretion. It may be difficult to provide this comfort in the first weeks, so the body should be given time to recover. If a comfortable mother breastfeeds her baby frequently and regularly, it will increase milk secretion, positively affect the baby's development, and will also enable the mother's fat stores to be used to obtain energy. Thus, the mother will lose weight without making any special effort. The important thing here is how you eat. Overeating and uncontrolled behavior disrupts this natural process. This will cause extra fat in the body.
ATTENTION SHOULD BE CONSIDERED ABOUT PERMANENT WEIGHT DURING THE BREASTFEEDING PERIOD!
We know that many women have permanent pregnancy or lactation period weight that they complain about for years. Sugary, fatty and carbohydrate-rich foods recommended or prepared by the environment to increase milk production do not increase milk yield, but may cause the mother to gain too much weight. Unfortunately, when the breastfeeding period ends, it will not be easy to lose the weight gained. The mother, whose energy and fluid needs increase, must maintain this balance. However, one should never eat with the mentality of eating for two. An average of 500 kcal per day should be added to the diet and the choices made should be in a way that will increase milk yield.
THINGS YOU SHOULD DO
87% of milk is water. Consume 3-3.5 liters of water a day
Eat 6 meals. You will prevent frequent hunger attacks and increase the number of healthy alternatives.
Make sure to benefit from the sun or do not neglect vitamin D supplements
Have a regular breakfast every morning and be sure to choose an egg for breakfast.
Be sure to start your meal with a bowl of soup for lunch and dinner. You may have gas problems in the first few weeks, do not choose legume soups.
Do not prefer more than 1 cup of coffee a day. It may reduce milk yield.
Make sure to benefit from calcium, magnesium and zinc sources every day. These; It can be almonds, walnuts, milk, yoghurt, cheese.
Rest whenever you can. You may be sleep deprived and overtired for the first few months.
You can choose milk desserts in the afternoon 1-2 times a week.
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