Avoid low-calorie diet
Mother of the body's energy expenditure needed for the secretion of milk. About 100 kcal per 100 ml milk release this energy as average. Gradually increase the amount of milk secreted by the mother is seen in the first week after the birth of the baby. Once the baby starts sucking regular milk if the mother's release, takes place daily on average about 700 to 800 ml. This means an extra 750 kcal daily energy expenditure as for the mother. Therefore, nursing mothers can easily get their form from exposure to low-calorie diet during this period.
Eat natural foods
Which have burned belly fats seen in normal circumstances, this is a feature of the oil used to secrete milk and lactation period is important in weight management during this period. Even the absence of lactating mothers in the slow weight loss is due to dietary mistakes made. During this period, the milk, one of the problems faced by mothers often fear sometimes makes it difficult to decrease their weight loss. Sugar content in order to increase the efficiency of mother's milk, which is not much food, you need to use natural foods. Water, mineral water, fruit, vegetables, milk, yogurt, buttermilk, sugar compote, low-fat soups, whole wheat bread, dried beans, bulgur and among foods help to increase the efficiency of oats breast milk.
3 litersof water a day
According to the lactating mothers' pre-pregnancy needs to take more fluids. 2.5-
3 liters of water consumption, an ideal size for this period. Filled with a water pitcher on the desk at work to remember to consume a good idea to keep water and one cup. You need to note that quite a full glass of drinking trend will increase further.
Do not start the day without breakfast
To start the day our body by increasing the secretion of milk provides necessary energy breakfast helps weight loss. Therefore, make breakfast time, you need to skip breakfast the way to work in the morning.
For soup containing vegetables and legumes
1 bowl of soup at lunch and dinner with soup consumption starting with the given weight to make soup containing vegetables and legumes is passed through a saturation plenty of both healthy meal.
Do not start the day without consuming eggs
Miraculous and provides a natural source of animal protein egg appetite control. Consuming one egg for breakfast every day, stay fuller longer possible.
Breastfeeding mothers consumption of fruits and vegetables is very important. During this period you need to stand well away from processed foods such as deli where life is in every period.
Make yourself your diet sweet
Simple desserts containing sugar, increasing weight is not milk. This way, unnecessary calories are taken unconsciously nutrition, unlike milk leads to weight gain. The solution is to make the sweets in their diet. Using light blackberry jam with flapping a little oatmeal and yogurt diet sweetener able to create wonders. Moreover, this way also increases the quality of breast milk.
Note the coffee
Lactation able to drink more than 1 or 2 cups of coffee a day. More can cause your baby to be cranky and sleep difficulty in drawing. Therefore, you need to avoid over coffee.
Eat products rich in minerals
Rich in calcium, milk, yogurt and cheese to consume at least five servings a day as lean as possible. Magnesium and zinc, essential for every woman in every period of life. Therefore, every day 10 almonds or walnuts worth making all four habits to consume. Breastfed spicy foods that cause gas and bloating in the baby must not choose.
And to improve the quality of the milk of lactating stay and full meals as well as requirement to get rid of excess fat easily. You can prepare
40 grams of boiled chickpeas and baked a delicious light meals and 125 grams of yogurt mix.
Every day 10-12 minutes after sun exposure
Vitamin D is found in mother's milk, depending on the mother's vitamin D levels. Therefore, the sun 11:00 to 14:00 hours in the range that is rich in vitamin D, do not forget the sun for 10-12 minutes.
Do not forget your milk if you're trying to milk
If you need to give the baby milk yield to provide a warning on a regular basis nipple as if to 3-4 hours. 3-4 hours working mothers can prevent a drop in milk yield by 10-minute breaks.
Feed your baby with breast milk only
When you return home, working mothers, the whole evening with him and feed your baby only breast milk during the night when hungry. If you care to keep longer if your baby on your chest a little milk comes from your chest.
Rest your body
New mothers can sleep pattern more tired because they want to get up early to spend time with the baby all day and evening work that morning. It is useful to predict found lying at short intervals for every occasion. Rest your body composed of the shortest sleep and this little milk to increase your emissions by 15 minutes.
Do not forget to go through a doctor's supervision
Birth important to pass the medical examination at the end of the mothers with their babies. Loss of teeth and bones, hair and eyelash loss, defects in skin quality, adversely affected the emotional state, problems often encountered difficulties in lactating mothers, such as thyroid problems. Therefore, lactating mothers pass a full inspection before starting the diet, the body's health status should be evaluated by a doctor. These controls dietitians in terms of the utmost importance. Deficiency affects the quality of breast milk experienced vitamins and minerals.
Fed adequate and balanced
Adequate and balanced nutrition you need to learn in order to increase milk yield. All this is done in an appropriate manner after your baby grows, you can also reach easily without exerting extra energy to your pre-pregnancy weight.