Oh no, what will happen to the weight I gained during pregnancy?
Dear mothers, remember that the priority is your health and then breast milk. Now let's talk about the remaining weight after birth. First of all, don't think like it's the end of the world and you won't be able to give at all. If you are healthy and your baby is healthy, the rest will follow. Therefore, let us help our mothers who are worried about their weight by answering a few questions from you.
1.How soon can I go on a diet?
After 3-4 months after birth, with the help of a dietitian. You can start the diet with the calorie adjustment that suits you.
2. How long will it take to lose weight?
How much weight can be lost depends entirely on the person's metabolism. Losing 2-3 kg per month is enough for new mothers. Although it may vary depending on the amount of weight you will lose, give yourself an average of 6 months. Because our priority is always breast milk. Going away little by little should not be demoralizing. Breastfeeding requires a lot of energy. Therefore, if you start eating adequate and balanced nutrition, you will start to lose weight.
3.Should I take any medication etc. to help lose weight?
Absolutely not. However, you can use food supplements such as probiotics, omega supplements (preferably krill oil) or multivitamins that your doctor and dietitian recommend. You can only use the medications recommended by your doctor if you have any discomfort. Dear mothers, for your own health and the health of your baby, stay away from any medicine whose contents you do not know and that are not recommended by your doctor or dietitian.
4. Does caffeine speed up metabolism? So, can I drink tea or coffee?
Yes, although caffeine speeds up the metabolism, it can cause discomfort in both the baby and the mother during this period. For this reason, you should stay away from caffeinated drinks such as tea, coffee and cola. However, you can consume 1-2 cups of light unsweetened tea or 1 cup of coffee a day.
5. Is physical activity necessary to lose weight?
The answer to this question is a bit variable, dear mother. Because you should decide with your doctor when you can do sports after birth, based on your health condition. The simplest but most useful exercise for mothers who can exercise is walking. 150 minutes of brisk walking per week will be sufficient at first. will. Mothers who choose the gym should definitely choose suitable sports and work with a sports instructor. The most asked question is 'I can't leave my baby, can I lose weight without doing any exercise?' As one of those who have experienced this, my answer will be yes with peace of mind. It is possible to lose weight if you are breastfeeding and comply with your healthy eating plan prepared together with your dietician. However, keep in mind that your weight loss rate may slow down a bit. All these options will also be valid for mothers who cannot breastfeed.
6.So what should I consume daily that will help me lose weight?
Dear mothers, first of all, it is very normal to have an appetite during this period because breastfeeding consumes energy. It is a job. Approximately 500 calories should be added to your daily calories. However, the foods you choose to complete your daily calories are very important.
Breakfast: Make sure you do not spare your eggs. If you can eat it, be sure to have 1 egg every day. Additionally, do not neglect your cheese, olives, cold cuts and greens. For dessert, 1-2 tablespoons of tahini-molasses would be a good choice. There is no breakfast without bread, but consuming 2-3 slices of bread made with whole wheat flour will be enough.
Lunch and evening: Consume an average of 120-150 grams of meat daily, depending on the person. Consume grilled fish 2-3 days a week, and red meat and chicken on the other days. Be sure to consume vegetable food in one of your meals (it can also be meat or minced meat). You should have one of the yoghurt, ayran and tzatziki trio at every meal. Of course, it is not possible without bread, but those who want to eat rice can consume a bowl of bulgur pilaf or pasta with tomato sauce instead of bread. Or you can drink 1 bowl of soup or consume legumes.
Snacks: Make sure to consume 3-4 portions of fresh fruit daily. Also, be sure to buy the walnut, hazelnut and almond trio. However, since it is high in calories, it will be enough to buy 5-6 unroasted almonds along with 2-3 walnuts. Especially for your afternoon snack, you can consume a handful of unsalted roasted chickpeas or cheese, bread, sandwich or crackers, grissini, ayran and milk. For those who breastfeed at night and say they are hungry, you can satisfy your hunger and sweet need by drinking 1-2 dried apricots or dried dates or cinnamon milk. You can send it. Again, there will be no harm in consuming 1 bowl of low-sugar milk desserts instead of a snack a few days a week.
Do not forget to drink 3-4 liters of liquid a day.
As a result, you can have 3 main meals and 3-4 snacks a day. If you meet your hunger or sweet needs with healthy foods, do not spend your whole day focusing on weight, and start eating healthy, you will see that your weight will start to disappear. Remember, these times for your baby will never come back, so first enjoy every moment and raise your baby with love and peace, and the rest will come.
Sample menu:
Morning: 3 slices of whole wheat bread
4-5 spoons of curd cheese
1 boiled egg
Lots of cold cuts, greens, pepper
Unsweetened linden tea or light black tea (with lemon added)
1 apple
3 walnuts
Lunch: 120 g fish or chicken or red meat
Salad
1 glass of buttermilk
2 slices of whole wheat bread
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Break 1: 2 Baghdad dates
1 tea glass of yoghurt
Break 2: 1 handful of unsalted roasted chickpeas
Dinner: 1 portion of meat/minced meat, vegetable or legume dish
1 bowl of yoghurt
;5-6 spoons of bulgur pilaf
Snack: 2 slices of pineapple
1 glass of cinnamon milk
(Mothers who try to breastfeed at night and are hungry can satisfy their hunger with roasted chickpea or milk or walnuts and almonds instead of eating sweets).
You can drink 2 cups of herbal tea containing fennel a day. (You can choose lice teas containing fennel, caraway, anise, optional cinnamon, and lemon).
You should drink an average of 3 liters of water a day.
Uzm.Dyt. Serap CAVLAK
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