Diet during breastfeeding

New moms, do not even think about weight loss in the first 6 months after birth. Listen to your body requirements. Eat only when you are hungry and try to always eat fresh and healthy food. And drink plenty of fluids - at least 2 liters daily.
Rather than worry about what you should not eat, choose carefully what you eat: food as nutritious. The goal is to burn fat while maintaining your health.
Calories are important, but they are not everything in the safe weight loss. Use your caloric needs as the starting point in planning a good and healthy diet.
Nutritionists recommend that we distribute calories as follows: Protein: up to 20%, carbohydrates: at least 50% fat: no more than 30%. There are very good books and a table that illustrates the possibilities we build a balanced menu.
Mothers are reminded that at 2300 calories per day, calcium intake may be too low, so it is important to choose foods high in calcium green vegetables, cheese, tofu, canned salmon with bones. If you decide to follow a diet of 1800-2200 calories / day, you must choose very very good foods to meet nutritional needs.
Finally, physical is the final piece of the puzzle. Stimulates weight loss and makes you feel full of energy and very happy with the changes that happen in your body If you lead a sedentary lifestyle before having children, start exercising gradually and slowly advanced.
Try to reserve time for sports 3 times a week - swimming, walking, cycling, aerobics, dancing, jogging.
Do not make too much effort in a warm and humid or if you have fever
Avoid pendulum movements and sudden changes of direction
Exercise on a wooden floor or carpet, to reduce the risk of concussions. Do not forget to warm up before exercise difficult, with 5 minutes of walking or cycling.
Finish with some light exercises for relaxation
Check your pulse
Drink plenty of water to prevent dehydration.
Wear a good bra to prevent mastitis
To find the time and motivation for weight loss, try these strategies:
Set a weekly meeting where it will build the menu for next week and change impressions and encouragement with other new mothers
organized together with other moms a surveillance program, so some of you to enjoy a game of tennis, while children are in a park nearby, in care of the other mothers in the group. Or attend a club which provides supervision your child while swimming or aerobics attend a lesson.