In addition to being great for your child, breastfeeding usually has the added benefit of helping you burn off extra calories and helping you lose the extra weight you gained during pregnancy.
I believe that anyone attempting to lose weight while breastfeeding should do so with caution and caution. However, you can support postpartum weight loss by eating right, exercising, and taking care of yourself. Many new mothers are wondering how to lose weight while breastfeeding, aiming to lose weight after pregnancy without compromising the baby’s nutrition.
Losing weight while breastfeeding requires a balanced approach that combines a healthy diet and regular exercise while ensuring your baby gets the right nutrients from your breast milk.
Plus, learn more about how to safely lose weight during this period.
Does breastfeeding lead to weight loss?
Some women find that breastfeeding makes it easier or easier to lose excess baby weight. Unfortunately, it’s not so easy for others. During breastfeeding, she consumes approximately 500-700 calories per day. In fact, one study found that mothers who breastfed for at least six months maintained a weight retention rate of about 0.5 kg after three years, compared to 4.8 kg for mothers who did not breastfeed. I understand.
This may help you lose weight faster than if you weren’t breastfeeding, but for many women, other factors can affect how quickly they lose weight after giving birth.
Also read: Secrets of weight loss for new moms!
How can a breastfeeding person safely lose weight?
In order to quickly lose weight during the important period of breastfeeding, it is better to consult a doctor before adapting it to your daily life. As with all pregnancies, each postpartum experience is different. Therefore, what works for one woman may not be safe or effective for another. There is no set time period for weight loss, but 6 to 12 months is considered appropriate for her to return to her pre-pregnancy weight.
Here are some simple actions that most mothers may take to lose weight while safely breastfeeding their child.
1. Drink at least 8 glasses of water every day
Whether you’re trying to lose weight or not, one of the best things you can do for your overall health is to drink plenty of water every day. And it is especially important for nursing mothers.
When you drink water, your body naturally loses excess weight due to the following reasons:
It helps maintain normal body processes such as digestion, blood flow, temperature regulation, nutrient transfer, and milk production.
Protects the body from toxins and supports the kidneys.
It keeps you feeling full and prevents you from overeating.
Keeps your muscles active to their fullest potential.
By combining with the oils on your skin, it forms a shield against the sun’s harmful UV rays and other environmental pollutants.
Also read: How to get healthy and beautiful skin?
2. Eat a balanced diet to lose weight while breastfeeding
What you eat and drink may be the most important thing when trying to lose baby weight. Rather than counting calories or eating less, it’s better to eat a variety of nutritious foods that can provide energy and keep you full for longer while stimulating milk production. considered desirable. You can lose fat through diet alone, but it won’t make you physically healthy.
When moms are hungry and exhausted, reaching for junk food like chips and cookies may seem like an easy and quick solution. However, choosing healthier options can have a big impact on your long-term weight loss goals.
Here are some healthy options to help you lose weight and maintain an adequate milk supply.
Lean protein: Fish, nuts, and meat can help you feel satisfied while promoting muscle growth and tissue repair.
Fruits, vegetables, and grains: Leafy greens, quinoa, and citrus fruits are just a few options rich in vitamins and nutrients that boost energy, promote a strong immune system, and help maintain a healthy weight.
Starches: Whole grain pasta, beans, and potatoes provide the energy you need to care for your newborn.
Choose healthy fats like olive oil, avocado, eggs, and cheese.
3. Get some exercise
Controlling your diet is only half the battle. In addition, while breastfeeding you need to exercise to lose weight. Exercise has been proven to reduce stress, increase circulation, increase physical fitness, and improve mental health. But wouldn’t it be nearly impossible to exercise while breastfeeding or caring for an infant?
When we think of exercise, we often picture ourselves going to the gym or running long distances. However, these tasks may not be possible when your baby is breastfeeding.
It is helpful to postpone starting or renewing a vigorous exercise program for at least 6 to 8 weeks. Be careful with extreme exercise or dieting, as this can affect your body’s ability to produce nutritious milk.
Also read: 10 effective ways to get back in shape after pregnancy
4. Get as much sleep as possible
Sleep is just as important as exercise and diet for postpartum weight loss, but getting enough sleep while breastfeeding your baby can be difficult. But sleep cannot be overemphasized.
why? Because while you sleep, your body heals and returns to a healthier state. Here’s how your body feels better while you sleep.
Even if your blood pressure rises due to stressors during the day, it returns to normal afterwards.
Muscles and organs receive more blood.
release of Growth hormone.
Heart rate and breathing level out and become more regular.
And that’s just the beginning of a healthy lifestyle. Lack of sleep is said to be associated with weight gain. To make matters worse, hungry and exhausted new mothers often turn to simple carbohydrates to satisfy their appetites, leading to weight gain (rather than weight loss).
Also read: Pregnancy and heart problems
5. Breastfeed regularly
On-demand feeding is also OK. Your child may feel like she is getting too much, but she is aware of her needs. Keep in mind that breastfeeding really burns calories. Therefore, if you breastfeed on demand throughout the day, you will burn more calories.
If you start exercising more, you will lose weight. You need to understand that your body must continue producing milk even if some of its fat reserves are gone.
That’s why practicing nursing on demand or more regularly during your workouts can be a great idea.
6. Eat extra meals
Although it may seem counterproductive to eat more regularly when trying to lose weight, doing so while breastfeeding can be effective. Skipping meals or eating only three meals a day can slow down your metabolism, make you feel more tired, and stop your weight loss altogether.
Eating healthy snacks like cheese, fruit, and almonds twice a day between meals can help you maintain steady weight loss, keep your energy levels high, and keep your metabolism active.
7. Avoid eating these foods while breastfeeding
Sticking to a strict diet while breastfeeding isn’t generally the healthiest postpartum weight loss strategy, but if new moms want to look and feel their best, avoiding certain items can help There may be cases. These consist of:
Colas, cookies, and ice cream are sweet foods that can worsen inflammation.
Non-satiating snacks like potato chips and crackers have little nutrients and are high in empty calories.
Consuming too much alcohol can have a negative effect on your baby’s development.
Also read: Weight Loss After Pregnancy – Eating Habits
8. Don’t be too hard on yourself
Your baby didn’t grow overnight, so you shouldn’t expect your body to recover quickly. It can be difficult to give yourself the time you need to recover from childbirth, get used to your new routine with your baby, and gradually lose the weight you gained during pregnancy, but doing so can help you mentally and overall. very important for human health. With this in mind, take immediate action to reduce stress and make the most of your postpartum period.
New mothers usually want to lose weight quickly after giving birth, but the health of you and your child should come first. The best way to safely and successfully lose weight while breastfeeding is to eat nutritious meals frequently throughout the day, drink plenty of water, stay active with moderate exercise, get enough sleep, and Just be patient.
If you have concerns about your ability to lose weight quickly or have questions about the best weight loss strategy, talk to your doctor.