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Diet after pregnancy and breastfeeding

Diet after pregnancy and breastfeeding


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Once you have a period of pregnancy and breastfeeding, sometimes you look anxiously in the mirror and weight. Unfortunately, here and there are some excesses, and in the onslaught of work with the baby you do not know how to embrace it.
Then start from the first step:
1. Check your BMI and correct body weight (calculators on the page here). Now you know the facts about where you start, in addition, you should measure and record your waist and hips. Also save subsequent values ​​when you repeat these steps every two weeks.
2. Define your goal: do you want to lose weight to a specific value, or do you want to wear a specific size of clothes, or maybe you want to put on your favorite pants. It is important that when defining a goal you know exactly when the moment will come when you reach it. Also save your destination.
3. Over the next few days, preferably seven days of the week: write down everything you eatat what time and in what quantity. After this time, look at it objectively to find out what mistakes you make. Remember, if you cheat without entering a cookie (oh, it was only one cake) or another snack, you are only cheating on yourself. Ask yourself in this situation, are you sure you want to achieve the intended goal?
4. What should it look like? proper diet after pregnancy and breastfeeding?

  • 5 meals a day preferably every 3 hours, set real hours of meals and do not eat between them, if you can't stand, drink something warm, e.g. fruit tea;
  • The diet will include: whole grain bread, cereals, brown rice, legumes, vegetables, fruits, semi-fat dairy products without flavors, eggs, olive oil, lean meats and sausages, fish, grains e.g. pumpkin, sunflower, flax, nuts , Herbs;
  • Avoid: ready-made intermediates and products, colorful carbonated drinks, ready-made flakes, even of this type of fitness, bars, cookies, sweets, ice cream, waffles, chips, donuts, fruit yogurt, pates, fatty sausages, sugar and other similar products;
  • Pay attention to what you do while eating, when you eat, do nothing else.
  • Drink water, best quenches thirst, cleanses the body, and does not provide unnecessary kcal.

5. Move! It does not have to be an organized form of club activity, just go out for a walk every day, 30 minutes of brisk walking a day is an excellent form of movement.
6. Check your progress every two weeks. Do not be discouraged by failures, there will be ups and downs, but it is important whether after falling you rise to enter the path leading to the goal again.

What can a young mother's correct and healthy menu look like?
7.30 Breakfast: Oatmeal with strawberries and almond flakes cooked on water
10.30 II Breakfast: 2 wholemeal bread sandwiches with butter, tomato, pickled cucumber, lettuce, vegetable paste (e.g. broad bean or chickpeas)
13.30 Lunch: Wholemeal pasta with Mediterranean sauce (onion, zucchini, tomato, pepper, olives)
16.30 Afternoon tea: Crunchy vegetables: raw carrots, peppers, fresh cucumber
19.30 Dinner: Greek salad with feta cheese

Mother who provides such a dose of carbohydrates with a low glycemic index has a guaranteed mega dose of energy, weight loss and reduction of circuits.

Now just start, good luck !!!