Diet after cesarean section: what foods will help mother and baby recover

Motherhood is the main purpose of a woman. However, pregnancy does not have the most pleasant effect on the condition of her figure: the abdominal muscles are stretched, the skin loses its elasticity. When a baby is born through natural childbirth, it is usually not difficult for the mother to quickly lose weight. But after a caesarean section, returning to your previous slim figure presents certain difficulties.

• 2 Proper nutrition and the appropriateness of a diet for quick weight loss

  2.1 Table: menu for a nursing mother that will help you lose extra pounds

Specifics of losing weight after cesarean section, especially when breastfeeding

A caesarean section imposes certain restrictions on the activity of a young mother in the first time after the operation. First of all, this is a surgical intervention in the female body, after which a scar remains on the abdomen. And if after a normal birth you can begin to exercise within a week, then a cesarean section eliminates any stress for two months after the operation. During this period, a woman should not only not exercise her abs, run, jump, etc., but also make sudden movements and lift weights of more than three kilograms. If a mother is breastfeeding, then strict diets and weight loss pills are unacceptable for her at this time.

As for the suture that remains after the operation, it heals quite quickly, but sometimes a fat fold forms above it, which is not so easy to remove. And plastic surgery to correct this deficiency is not the most successful way for a young mother to get in shape. A woman needs, first of all, to take care of the baby, and not to restore her body after another surgical intervention.

A fat fold may appear above the seam, which the woman wants to get rid of as quickly as possible

To restore the beautiful appearance of your tummy, it is also important that the abdominal muscles that are cut during surgery are properly sutured. This directly affects the speed of abdominal recovery. Although in any case, the young mother’s belly after the operation will not look the best: the lower muscles are cut, and the body is not able to return to normal on its own in the desired short period of time.

Since the first two months (and sometimes more) after surgery, a woman is prohibited from any kind of sports, this time can be used to tone the skin. After pregnancy, it is stretched and needs to be restored. Wearing a bandage that will tighten your stomach a little can help with this.

Wearing a bandage will help tone your abdominal muscles faster.

It is also useful to treat problem areas of the body with special creams or olive oil.

Using a cream for stretch marks will bring your skin back to normal faster

In addition, for a mother who recently had a caesarean section, instead of sitting on a bench, walking with a stroller at a brisk pace is useful. This will keep your body muscles toned.

In the postoperative period, long walking is effective for recovery

Carrying out numerous household chores, which increase with the advent of a child, can also benefit your figure. During these activities, you can dance or walk on your toes. Active games with your baby are also good for your figure and will also lift your spirits.

You should also remember other important points that will help strengthen your muscles. So, while sleeping, a young mother is recommended to lie more on her stomach: this will increase the contraction of the uterus. If recovery after surgery proceeds without complications, then a week after cesarean section it will be useful to periodically squeeze and relax the pelvic muscles (Kegel exercises). It is also permissible to occasionally pull in your stomach slightly during the day - this will improve blood circulation. Sitting on the floor or on a chair, a young mother can bend and straighten her feet, rotate them, and make light swings with her legs. You can similarly strengthen your arm muscles. The main condition is to avoid significant stress on the abs. A woman should never forget about beautiful posture, because a visually straight back tightens the stomach.

When performing Kegel exercises, not only physical fitness is restored, but also endorphins are released - biologically active substances that improve a woman’s psychological state, reducing tension, feelings of depression, and low self-esteem.

Lyudmila Petrova, obstetrician-gynecologist of the highest qualification category, head of the maternity department of maternity hospital No. 16, St. Petersburg

https://www.9months.ru/oslojneniaposlerodov/3325/kesarevo-sechenie

Two months after the operation, you can try to play sports, but do this, of course, with caution and listen to your feelings. If pain appears in the seam area, training should be stopped immediately. A visit to the pool is very useful. An alternative could be exercises with a fitball (by the way, you can practice on the ball with your child), Pilates, dancing, yoga, and running. However, in any case, you need to start with a small load, gradually increasing it. It should be remembered that too intense training has a negative effect on lactation.

Working out together strengthens muscles and improves mood

A little later (about 4 months after the operation), you can add exercises with a hoop, which are very effective for forming a muscle corset in the waist area.

After childbirth

Let's first figure out what we have to start from. What happens to a woman’s body after the birth of a child? As we have already said, purely physiologically, about 10-12 kg are lost immediately after childbirth. Normally, she should return to approximately her pre-pregnancy weight. However, don’t be immediately alarmed by the numbers on the scale. A woman needs extra fats so that the body does not become depleted when producing milk.

But in most cases, after giving birth, a nursing mother has to think about her weight. In practice, women often gain 20 kilograms or more throughout pregnancy, and losing 20 kg after childbirth is an extremely difficult task.

The main reasons why they do not lose weight are the following:

1. They begin to eat for two, as their compassionate grandmothers strongly recommend. Many people find this as an excuse why they can eat everything in large quantities - so that there is enough for both me and the child. In fact, a lot of excess is consumed, which is deposited on the sides and stomach.
2. A newborn requires increased attention and careful care from the mother. The woman sleeps little and gets tired a lot, she has very little energy. She unconsciously tries to replenish it through food. In addition, her physical activity pattern is changing, she goes outside less, and it is more difficult for her to go to the gym. With limited movement, excess energy is stored as fat reserves.
3. Some people try to lose weight without taking into account heredity. Body type and predisposition to weight gain are genetically transmitted, which worsens during pregnancy and lactation. Therefore, a number of women are simply physiologically unable to quickly lose excess weight.
4. Changes in a woman's hormonal levels in the next two years after childbirth. It not only interferes with getting rid of excess fat immediately after childbirth, but also affects the emotional state of the woman. Anxiety, tearfulness, fears, irritability - all these are signs of postpartum depression that many women binge on sweets.
5. The mother's early conscious refusal to breastfeed interferes with the natural restoration of hormonal levels, which gradually normalize during feeding.

But in most cases, weight can be restored after childbirth by traditionally adjusting diet and physical activity.

Proper nutrition and the appropriateness of a diet for quick weight loss

Of course, if for some reason the child is bottle-fed, then about a month after the operation the young mother can go on a gentle diet in order to quickly bring her weight back to normal (in the first week she follows the diet recommended by the doctor). However, when breastfeeding, it is necessary to follow the principles of a healthy diet, which will provide the female body with proteins, vitamins and other valuable substances.

In general, breastfeeding in itself is an aid to weight loss. During this process, fats accumulated during pregnancy are burned. The female body spends a lot of energy on lactation; during contact of the baby's mouth with the nipple, intensive production of the hormone oxytocin occurs, which leads to increased contractions of the uterus. All this has a positive effect on muscle tone.

During breastfeeding, the uterus begins to contract intensively, which helps tone the muscles

A nursing mother's diet consists mainly of different types of cereals, vegetable dishes, fruits, dairy products, and low-fat broth soups. Everything fried, smoked, spicy, as well as carbonated drinks and packaged juice is prohibited.

Proper and balanced nutrition for the mother will have a beneficial effect on her figure

In order to achieve the desired slim figure, a nursing woman should give up sweets, making an exception (if she really wants) only for jelly and marshmallows. High-calorie fruits (bananas, grapes, dried fruits) should be avoided. It is better to replace white bread with a more dietary one - black. The consumption of sugar and salt is kept to a minimum.

In addition, split meals will help you lose weight without compromising lactation: the daily amount of food is divided into 5–6 servings, which are consumed throughout the day. You can seek advice from a nutritionist who will write out in detail the menu for each day, taking into account the weight of each serving in grams. Let's take the following option as an example.

Table: menu for a nursing mother that will help you lose extra pounds

It is important to follow the rule - not to eat three hours before bedtime, since at night the metabolism slows down and fat is deposited faster.

Nutrition for a nursing mother

Fortunately, the widespread promotion of breastfeeding has led to more and more mothers choosing this type of nutrition for their babies. However, there are also those who are absolutely convinced of the detrimental effect of lactation on their figure, and therefore run to the store for the mixture. This is a huge misconception. You can only lose weight after a cesarean section by breastfeeding.

Firstly, some food restrictions that exist during lactation simply force women to eat right. Secondly, your baby eats 500 calories per day from your diet, which already leads to weight loss. What should be the diet of postpartum women that allows them to preserve milk but lose weight?

1. Small meals are your salvation. Eat often, but little, is the main principle of all diets. You should have at least 4 meals. The serving size is small.
2. Excess salt and spices, smoked foods, fast food, sweets and flour can have a detrimental effect on the health of mother and baby. The absence of harmful substances in the diet will help you lose weight after a cesarean section, as well as protect your child from intestinal disorders and allergies.
3. Be sure to eat meat, fish, dairy products, fruits and vegetables, and cereals.
4. Avoid fried foods. Steaming, baking and stewing are ideal options.
5. It is strictly forbidden to practice mono-diets, fast, or take weight loss pills during this period.

Effective exercise to restore your figure at home

Since not all young mothers have the time and opportunity to go to the gym, two months after a caesarean section you can start doing weight loss exercises at home. Moreover, in order to achieve a noticeable effect, you need to do the exercises regularly.

You should always start your workout with a warm-up to warm up your muscles. It includes tilting the head, torso, and rotating the arms and legs. Then exercises are performed on the muscles of the abs and buttocks, chest, arms and legs. For the first six months after the baby is born, it is better not to use dumbbells and other weights, as well as a jump rope, in classes.

An approximate set of exercises that can be performed at home. Each exercise requires several (5-8) repetitions.

1. Exercise to strengthen arm muscles. Starting position (ip.) - lying on your back, arms extended along the body. Stretch your arms to the sides, and then, while inhaling, raise them up. In this case, the palms are connected above the head and, as you exhale, lower again along the body. The exercise is performed at a slow pace.
2. Exercise for the leg muscles and strengthening the lower abdominal muscles. I.p. - Same. The legs are bent at the knees (right angle) and as you exhale, they are pulled towards the pelvis. As you exhale, your legs straighten. This exercise is already performed at an average pace. Subsequently, a complication occurs - the hips are pulled towards the stomach.
3. Exercise to strengthen the buttocks. I.p. - Same. The legs are bent at the knees at a right angle, while raising the pelvis. You can complicate the task: spread your knees to the sides when raising your pelvis.
4. An exercise to strengthen the inner thighs and abs. I.p. – lying on your back, palms behind your head. Legs need to be bent at the knees at a right angle, slowly raised, knees apart and feet together.
5. Exercise to strengthen your hips and abs. I.p. - lying on your back, arms extended along the body. The legs are alternately pulled up to the pelvis, while the feet do not come off the floor. The exercise is performed at an average pace, which should become slower over time. You can complicate the task: pulling your legs towards your stomach, lift them up (as if walking on air).
6. An exercise to strengthen the back of the thigh and calf muscles. I.p. – lying on your stomach, legs bent at the knees. You should intensively bend and straighten your toes while rotating your feet. The exercise is performed at an average pace, which should become slower over time.
7. Exercise to strengthen the upper abs. I.p. - lying on your stomach, legs extended, arms joined at the hands, elbows spread to the sides, and chin resting on the hands. As you inhale, you need to slowly raise your head and upper body, and as you exhale, return to the starting position.

Abdominal strengthening exercises should be done carefully at first, listening to your feelings. It is best to begin intensive work on this area six months after a cesarean section.

At home, a young mother can also learn the bodyflex breathing technique (inhaling and exhaling through the stomach), which also helps strengthen the abs. An exercise bike (or cycling outside) is also good for weight loss. If you wish, you can buy yourself a gymnastic ball for practicing with a fitball (by the way, this will also be useful for your child).

Video: simple exercises to help get rid of the belly after a caesarean section (including using a gymnastic ball)

Video: a set of exercises to restore the abs after cesarean section

A young mother can perform many exercises together with her baby:

1. The woman holds the child in her arms and squats at a slow pace, while her legs can be joined together or widely spaced (in the first case, the anterior thigh muscles are strengthened, in the second - the internal ones).
2. Lunges alternately with the right and left leg with the child in the arms (the exercise also strengthens the front of the thigh).
3. The woman holds the baby, lifts him with outstretched arms, and then lowers him (the arm muscles are strengthened).
4. The mother places the child on the mat and performs push-ups with a wide grip (arms spread wide), then moving closer and then moving away from him.

Such joint activities lift the spirits of both. Babies generally benefit from maximum tactile contact with their mother, and after such training they usually fall asleep well.

Video: fitness with a baby in your arms

Video: exercises with a baby on the abdominal muscles and buttocks

How to remove belly and sides faster

After childbirth, fat deposits on the abdomen and sides most spoil the appearance of the figure. During the first time after childbirth, both natural and by cesarean section, severe physical activity can harm the body. After surgery, they can cause the external or internal sutures to separate, so you will have to wait a while with them. After the recovery period, you can gradually give the muscles a small load.

After 9 months of waiting for the child and the time spent on the rehabilitation of the body, you need to approach sports with caution, and choose the exercises that are as gentle and easy as possible, especially since at first they will not seem so at all. Based on these considerations, planks, crunches and corners are the most effective, but complex ways to train the abdominals should be excluded.

In this case, general strengthening types of physical activity are perfect, such as all types of running, aerobics, swimming, yoga classes for beginners, and regular morning exercises. Rotating a hoop helps solve the problem of fat deposits on the sides; wave-like movements of the body are great for working out the abdominal muscles without excessive stress - in this regard, belly dancing is perfect.

Remember that a thin waist is the result of a competent combination of aerobic exercise and proper nutrition. Eliminate saturated fats and, most importantly, fast carbohydrates from your diet, and then the excess volume will disappear, as if by magic!

Cosmetic procedures for weight loss after cesarean section

Problem areas where stretch marks may occur include the hips and chest. Various cosmetic procedures, including the use of masks and body scrubs, will help improve skin tone. However, a woman should be careful when choosing a cream: fragrances often cause allergic reactions in the baby. Contrast showers and massage of problem areas are also very useful.

Note that massage movements improve local metabolism. And if oil is used, the skin is perfectly moisturized and nourished. A specialized massage that affects not only the skin, but also the abdominal muscles will help you get a beautiful abdominal line. This procedure can be performed by a massage therapist who specializes in recovery after surgery; if desired, you can master this technique yourself. Pinch massage is simple to perform: the skin is intensely pinched in a certain direction (clockwise). After the procedure, the problem area is rubbed with a towel and covered.

Massage is an effective way to tone the skin and muscles

Wraps will help you regain your former slimness. Such manipulations improve blood circulation in the desired area, accelerate collagen production, and restore elastic fibers. Impurities, toxins, and unnecessary fluid are removed from the body, and the skin is saturated with essential nutrients. In addition, this is a great way to relieve stress and calm the nervous system.

Note that the result is felt after the first procedure, and 10-15 wraps will noticeably tighten the stomach.

Wrapping is an effective way to lose weight after a caesarean section

However, a young mother often does not have the time or financial resources to visit beauty salons. In this case, home remedies that are made from the most common products can come to the rescue. A home wrap is good to coincide with a trip to the bathhouse.

Before carrying out this procedure, you must make sure that the suture has completely healed after the operation. Otherwise, applying various components is fraught with infection and other complications.

Various wrap options for home use:

• honey (about 100 grams of liquid honey is heated in a water bath and mixed with drops of any essential oil);
• chocolate (200 grams of cocoa is dissolved in 0.5 liters of hot water, then a pinch of cinnamon is added. The cooled composition is applied to the skin in several layers);
• made of clay (for weight loss, the best option is blue; 200 grams of powder is diluted with water at a temperature of 37º to the consistency of sour cream, you can also add essential oils);
• from seaweed (dried raw materials (100 grams) are poured with 1 liter of warm or hot water; in the first case, infuse for 2 hours, in the second - 15 minutes is enough).

For wrapping you will need the following components:

• mixing container;
• cling film to enhance the effect;
• terry towel (especially if the manipulations are carried out not in a bathhouse, but in an ordinary room).

Sometimes women wear tights over film or cellophane for better fixation. The composition should be applied to steamed skin (you can treat it with a scrub). After this, the woman should wrap herself up and lie quietly for an hour; you can spend this time reading a book or listening to relaxing music. After completing the procedure, the composition must be thoroughly washed off the skin by taking a shower. Already apply lotion or oil to dry skin.

What else can help you lose weight?

It is possible for a nursing mother to lose weight after a caesarean section, but not at the cost of exhausting workouts or strict diets, but with the help of moderate exercise, proper nutrition, massage and cosmetic procedures. The extra pounds will go away gradually, but the effect will be sustainable. And for mother and baby such measures will not pose a threat.

Procedures for weight loss after cesarean section

An effective way to shape your figure after surgery is massage. Depending on your preferences, you can choose hardware or manual. You can start a massage course only after visiting your attending physician, who will assess the condition of the postoperative scar.

Massage will help increase skin turgor, tighten it and remove excess water, which causes swelling. Usually, after a course of abdominal massage of 10–15 sessions, women notice a noticeable improvement in their figure and even losing weight by 1–2 sizes.

If you are concerned about cellulite after childbirth, it will be useful to take a course of anti-cellulite massage, which will help improve blood flow, accelerate metabolism and restore muscle tone. A specialist will help you choose the type of massage - ultrasonic, vacuum or regular.

Professional abdominal massage can begin no earlier than 2 months after childbirth and only with the approval of a doctor

Various cosmetics will also help restore skin elasticity and correct the waist and abdomen area. The most popular are the following:

• scrubs;
• wraps;
• ointments;
• creams and oils;
• anti-cellulite gels.

Do not forget that the potent chemical components that make up many cosmetics enter the mother’s body through the pores of the skin and are passed on to the baby along with the milk . Therefore, always carefully study the composition of the product before use. If you don’t know whether your cosmetics are safe for a child, then it is better to give preference to natural products, perhaps even homemade ones.

Proper nutrition

Proper nutrition is the key to getting rid of unwanted pounds after childbirth. There are several basic rules that will help nursing mothers get in shape after childbirth:

• eat small portions 5-6 times a day;
• add as many fresh vegetables and fruits to your food as possible; low-fat cottage cheese, kefir and cheeses are also useful;
• try to drink at least 2 liters of water per day;
• avoid late meals;
• limit the amount of sugar, butter, mayonnaise, baked goods and sweets you consume;
• add foods rich in vitamins and nutrients to your diet.

Without a proper diet, it is impossible to get rid of extra pounds through physical activity alone. Fractional meals, formed according to the principles of proper nutrition, even without physical activity, can reduce the weight of a nursing mother without harm to lactation and the newborn baby.

Reviews from young mothers about ways to lose weight after a caesarean section

Didn’t they tell you that you should wait at least six months to start exercising? Maximum - inhale and exhale and some lotion for skin elasticity. I also connected the fitball, I still roll the child on the ball. I only breastfed, and at five months I was slim again—I didn’t even have to do much modeling.

Lemur ND

https://www.u-mama.ru/forum/women/diet/172602/

I had a caesarean section, I also wanted to lose weight, but the doctors at the maternity hospital immediately warned me that I could exercise if nothing hurt. If it does, the body is not ready yet. I, too, had pain all over after the exercises (I was very scared, I thought, what would my daughter do without me, if, God forbid, something happens, I end up in the hospital) Please, don’t make yourself feel bad. I started doing a minimum of exercises (if always 20–30, then 5 each) But, in my opinion, it’s like a dead poultice. In general, I lost my extra pounds when I jumped around with my sleepless daughter and rocked her to sleep. And I started doing full exercises only 6 months later. And there is one more recipe, although it was tested poorly. We went to the hospital and my daughter was prescribed a diet - kefir, porridge with water. This was my food too. Only I didn’t deny myself tea and ate candy at night. For a week - 5 kg. Good luck to you. Everything will be fine, and you are already beautiful!

Yoyozhka

https://www.u-mama.ru/forum/women/diet/172602/

I had a caesarean section, now my child is already 2.5 years old, I’m in excellent shape, I didn’t do any special exercises, I just tried to move more, even with a stroller, not to sit on a bench near the house, but to walk, walk. When the child was 6 months old, I started visiting the pool; by the way, I also visited it during pregnancy. Then I started going to fitness, when the child was one year old, I stopped breastfeeding, everything went away as if it had never happened, I became even slimmer than I was before giving birth. The main thing is not to despair, not to eat too much, especially after 18.00, and to move!!!

Yulyash@

https://www.u-mama.ru/forum/women/diet/172602/

If you are breastfeeding a baby, then the fitness should be “soft”, slowly pump up your abs, heavy loads produce lactic acid in the muscles, which can affect the taste of the milk... After a couple of months, I wanted to go to the gym, but the instructor dissuaded me

Olinskaya Olinskaya

https://eka-mama.ru/forum/part256/topic205260/

...No need for any diets. Everything is very simple. Eat your usual food, just a little less in volume. And often, every 3-4 hours. This is before the end of breastfeeding. You can count calories and reduce them by 200–300. To tighten the skin, you need self-massage and a lot of liquid. Just massage your belly, search on the Internet, there is how to massage it. You need about 1.5 liters of liquid per day in addition to soup and tea.

Neuron

https://eka-mama.ru/forum/part256/topic205260/

I went to ozone therapy and anti-cellulite massage together. Went to 15 sessions. Everything is great. I found a salon where this thing is cheap, and the doctor performs the procedure. Very pleased. Because people on the street used to think that I was pregnant, but my stomach was just like that. Now I’m getting back on my feet.

lasta

https://eka-mama.ru/forum/part256/topic205260

I also gave birth through a caesarean section... You MUST wear a corset, it tightens your stomach... And you can start classes ONLY after the doctor’s permission. I had an ultrasound and went to an appointment, after that I started twirling a hulahub (a hoop with spikes) and my stomach just went away. As for food: I eat everything: meat and fish, only everything is steamed or boiled, no mayonnaise, no sausages of any kind, in general, only healthy food... Be sure to have cottage cheese, kefir at night... 4 months have passed, and not only have I regained my previous shape, but I’ve also lost more than I did BEFORE pregnancy!!!

Anna Mna

https://eka-mama.ru/forum/part256/topic205260/

Nice addition

In addition to a regulated diet and exercise, mothers can use additional methods of losing weight. They are also suitable for those who do not know how to gain weight, since they are aimed at improving the functioning of the entire body.

Massage

It can be done in a salon or on your own. It improves blood flow, accelerates metabolic processes, and removes excess fluid from massaged areas. As a result, you can reduce your volume by a couple of centimeters and start the process of weight normalization.

It must be performed along massage lines with your hands or with special massage means: roller belts, massagers, brushes.

SPA treatments

They can be carried out not only in salons, but also at home. These are scrubs, peelings combined with massages. It is allowed to take an aromatic bath, but only in warm water - hot water is contraindicated for a nursing mother.

Wraps

You can also make them yourself using cling film and special tools. They are easy to prepare by taking clay as a base and adding honey and essential oils to it, if you are not allergic to these components.

Wraps are best done after water treatments on a clean body.

Should I eat for two?

Nowadays, there is such a widespread concept as “eating for two.” But it has long been known that this will not increase lactation. You should not eat everything that comes to hand, and also concentrate on higher-calorie foods, otherwise you will not only not get rid of a sagging belly, but will also worsen the situation.

Now you know how to normalize your stomach after a cesarean section. Photos of women who regularly performed the above exercises once again prove this. If you devote time to practice every day for 3 months, you will certainly achieve the desired results. But don’t get hung up on it and don’t exhaust yourself, because your strength will come in handy. Good luck!

How to quickly lose belly fat after a caesarean section.

A caesarean section is a major surgical procedure that is often necessary during childbirth. In addition, this greatly disrupts hormonal levels, so a woman’s figure can change beyond recognition. And the problem of a sagging belly after surgery worries a huge number of women who simply do not understand how they can restore their figure again.

Rules and contraindications

Contraindications to starting postpartum rehabilitation exercises are purely individual. It all depends on how the pregnancy and childbirth proceeded, the general condition of the body and the presence of chronic diseases.

One thing is certain: moderate physical activity is good for everyone. The main thing is not to overdo it and constantly coordinate the level of exercise and physical well-being.

1. Caution and caution again! You can start exercising only with the permission of a doctor, in the complete absence of medical contraindications!
2. From simple to complex. Even if you set sports records in the past, it’s not time to remember it yet. The first exercises should be the simplest and easiest.
3. Moderate loads. The amount of exercise should also be minimal at first. At the current stage, the task is to quickly restore the body, and not overload it.
4. Air flow. Constant saturation of blood and cells with oxygen is very important, so you need to perform exercises with an open window or in a well-ventilated room.
5. Water balance. All toxins are removed from the body in a dissolved state, so you need to drink at least 2 liters per day, and during feeding - up to 3 liters of clean still water.
6. Save milk! For those who are breastfeeding, it is very important to preserve the quantity and taste of milk, which is spoiled by lactic acid that accumulates in the muscles after intense physical activity. You need to train at least 1.5-2 hours before feeding.
7. Get enough sleep. It is difficult to get enough sleep when there is a small child in the house. But if the body is exhausted from sleepless nights, it is better to abstain from intense physical activity; it will not do any good.

Proper nutrition also plays a huge role in the process of getting back into good physical shape. The diet of a nursing mother should be higher in calories than that of a woman whose child is bottle-fed.

But in no case should the daily caloric intake fall below the physiological minimum, otherwise the metabolism will immediately slow down and it will be very difficult to accelerate it later.