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.

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Eleven tips as you lose weight easier

Are you tired starve yourself and to keep complicated diets do nothing but give you body over your head? Your physical exercises have a rigorous program? You lose calories on your plate?

Should not scare you! Even if you give up dieting, starvation and exercise on the piss, does not mean that you will live all my life in fear of getting fat! There are solutions easy to follow, you can easily include in your daily schedule!

1. Quit unfounded obsessions!

The more obsessed with the idea that you need to lose weight at any price, the harder it will get rid of extra pounds! Autosuggestion and psyche plays a very important role in your success. From the moment I will love you as you are, your body will react positively and will help in the fight controlled by weight.

2. Eat little and often!

I think you often hear this advice, but you and followed? First, do not ever jump over breakfast! Eat at least one apple, one slice of toast and tea or some crackers. The idea is not to leave the house in the morning on an empty stomach. Otherwise, you will hit a starving before the first meal of the day and you will not do anything but eat and craving more!

3. Drink at least 2 liters of fluid per day!

It is advisable to drink plenty of fluids, especially water, at least 8 glasses a day. When the body is well hydrated, its metabolism will function properly. An effective way to fight with weight is to drink a cup of green tea 30 minutes before eating, because green tea has the ability to "melt" fat.

4. Do not starve!

One of the biggest mistakes they make women want to lose weight is to starve. Infomentandu you, you do nothing but obey the body of unnecessary stress and to defend, he will not react exactly as you want, that will store "carefully" every extra calorie. Moreover, without you realize, when you starve yourself, increase your hunger and appetite for the meal to come.

5. Walk as much as possible!

If you use means of transport to get to work, down to the station sooner or climb with a station and walk later. In addition, you may want to look elevator if you need to get somewhere until the 5th floor. Climbing stairs, you consume 10 calories per minute and a 30 minute walk will help you lose 60 calories!

6. Dance for you!

Is it normal to not feel like dancing every day, but even on weekends, you can find a free hour in which to have fun with your family! Put your favorite music and exercise together! Practice movements of samba, salsa, disco, etc.. No matter what or how to dance but do matter. With a dance class can get rid of 450 calories! And even if you do not resist an hour, half an hour is as welcome!

7. Make cleaning!

It really is not fun to wash dishes every day, to give the vacuum cleaner to remove dust or ironing, but are activities that you can not escape no matter how much you procrastinate! So why do not any of this a source of good mood and help fight weight? Surely you succeed so do them with pleasure!

Was given 15 minutes to burn 50 calories vacuum plus, tone muscles shoulders, arms and buttocks.

And one time dusters and dishwashers consume 200 calories. Sounds good, does not it?

8. Laugh with lust!

Laughter not only help to eliminate stress but also calories! Recent studies have shown that 10-15 minutes of laughter can help you burn 40 calories. And that's not all: laugh storage limit calories, banish sadness and depression and is an exercise for the lungs, abdominal cavity and cardiovascular system!

9. Get enough sleep!

At night, the body needs sleep to be able to restore physical and mental energy, so the day to be able to operate at full potential. To succeed, it needs 7-10 hours of sleep. And you'll be able to sleep so much, if you manage your time as it should. You will be surprised by the results!

I bet you did not know that 8 hours of sleep can burn around 450 calories!

10. Use chronobiology!

Cronobiologiei principles, certain types of foods should be eaten at certain times of the day for the body to handle it right amount of calories.
Thus, in the morning you should eat fats, proteins and sugars slow (cheese, eggs, milk, meat, bread, cereals). If you're craving a cookie or chocolate, enjoy it until 11 o'clock.

At lunch, you need protein and fewer carbohydrates (vegetables, meat, salads).

Afternoon snack should contain fruit or compote.

Dinner should eat green vegetables, salads, fish and lean meats, yogurt, potatoes, rice and two slices of bread.

In the evening, have to say a firm NO sweets and foods containing fat!

11. Do not forget exercise easy!

Whenever you get a chance, morning or evening runs 20 minutes and do even light exercise. Try doing sets of squats, crunches and walk on a treadmill for your home improvised!

Remember that no diet and no desire to lose weight will not be effective unless they are accompanied by constant physical motion!

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You must drink plenty of water for a slim body!

You must drink plenty of water! We know that water is the substance that keeps us alive, but did you know that we can and lose weight with water?

Water helps to cool down and helps eliminate toxins from the body. Doctors recommended amount of water (2 liters per day). For this reason, uncle, I decided to give you good news: water can help you lose weight! From now on, you're more motivated to drink the recommended amount of water, knowing that this will get rid of unwanted pounds and.

How much fluid should you drink daily?

Experts recommend adults a quantity of 2 liters / day. You can drink anything: water, unsweetened tea or fruit juice. This amount is recommended for people who want to maintain their health. If you want to lose weight with water, add 750 ml. the amount of liquid you need to consume daily. This way you will protect your metabolism and you will strengthen muscle while eliminating fat tissue.

Tips

When you go to Lucu take with you and a bottle of water. Instead of biscuits and chips they serve in office (as snacks between meals), choose to drink a glass of water;


If you think you can consume a large amount of water so, be strategic: drink a larger amount when you are really thirsty (morning, when you wake up after serving meals when you exercise). Do not forget to always have a bottle of water with you wherever you go;

Avoid consuming alcohol. Alcohol leads to dehydration of tissues and this Lucu can not bring any benefit health and your figure;

High amount of fluid intake will not affect your diet. Perhaps you tend to say that if you drink plenty of fluids, your body will retain water. Total fake! No fluid intake leads to water retention, but dehydration. So if you want to lose weight, drink plenty of fluids.

For more flavor, add slices of lemon, slices of apple or cucumber slices in water we consume daily. Or, you can mix water with a small amount of freshly squeezed fruit juice;

Other benefits of water

In addition, water helps to maintain youth and beauty. How? Well, high fluid intake helps skin to have a young, beautiful and moisturized. Furthermore, it was found that the water contains a high amount of negative ions and we will be consuming healthier and we feel much better.

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