7 unique recommendations for weight loss for breastfeeding mothers

Weight loss and faster return to pre-pregnancy weight is one of the most important benefits of breastfeeding, which can boost the motivation of many women to breastfeed their baby. . However, some moms don't lose a lot of weight and need more than just breastfeeding to get into the shape they want. In today's article of BingMag, we discuss the weight loss diet during breastfeeding and important points about it. If you have just given birth and are looking for a way to lose weight, we recommend reading this article to the end.

BingMag.com 7 unique recommendations for weight loss for breastfeeding mothers

Weight loss and faster return to pre-pregnancy weight is one of the most important benefits of breastfeeding, which can boost the motivation of many women to breastfeed their baby. . However, some moms don't lose a lot of weight and need more than just breastfeeding to get into the shape they want. In today's article of BingMag, we discuss the weight loss diet during breastfeeding and important points about it. If you have just given birth and are looking for a way to lose weight, we recommend reading this article to the end.

How quickly can you get back to your pre-pregnancy weight?

Based on research. Women who exclusively breastfeed lose more weight in the first 6 months after giving birth than women who do not breastfeed. If you get the right amount of calories every day and the baby is fed only your milk, you will lose about half a kilo every week or two. This may not seem like a lot of weight loss, but it's safer and healthier for you and your baby.

In addition to how your baby is fed, there are other factors that can affect the rate of weight loss, including: :

  • body metabolism
  • type of diet
  • level of physical activity
  • rate of weight gain during pregnancy

Depending on how much weight you gained during pregnancy, it may take 6 to 9 months or even more than a year to lose the weight. If the weight gain during pregnancy is more than 13 to 16 kg, you need more time to lose weight.

Usually after giving birth, you lose about 6 kg of weight, and this rapid weight loss affects the fetus, placenta and amniotic fluid is related, and its amount depends on the size of the fetus or the amount of fluid retention during pregnancy.

After this initial weight loss, you must reduce your calorie intake to lose weight. But in order to be able to produce enough milk and not suffer from lack of energy, the calories of the slimming diet during breastfeeding should not be less than 1800 calories per day.

How many calories do I need during breastfeeding?

BingMag.com 7 unique recommendations for weight loss for breastfeeding mothers

During breastfeeding, to maintain weight and help milk production, you should get 450 to 500 extra calories compared to other women. . According to the lifestyle, the calories needed by lactating snakes can be estimated as follows:

  • Sedentary lifestyle: 2,250 to 2,500 calories per day
  • Moderately active lifestyle: 2450 to 2700 calories per day
  • Active lifestyle: 2650 to 2900 calories per day

The weight loss diet for nursing mothers should contain healthy and nutritious foods such as whole grains, fruits, vegetables and lean protein, and the amount of white bread, pasta, sweets and fast food should be minimized. You may also need a supplement and need to continue taking the pregnancy supplement for a few more months. Consult your doctor about this.

Is it safe to lose weight while breastfeeding?

Even if you are trying to lose weight, you should eat at least 1,800 calories per day while breastfeeding. Get energy calories. Extreme caloric restriction reduces the volume of milk and has a negative effect on the child's nutrition.

Using diet pills during breastfeeding is not recommended. These products contain herbs or other substances that may enter your milk and harm the baby. As long as you are breastfeeding, it is better not to use any medicine or supplement, unless it has been approved by your doctor. Produce nutritious milk for your baby. You must have a healthy and balanced diet. Therefore, reducing your calorie intake may not be a safe option for you. However, the following strategies can support weight loss during breastfeeding:

1. Reduce your carb intake

Limiting your carb intake can speed up postpartum weight loss, but you need to make sure you're getting enough protein, fruits, and vegetables. As we said before, you should not get less than 1800 calories of energy during the day.

2. Eat healthy foods

BingMag.com 7 unique recommendations for weight loss for breastfeeding mothers

Eating junk food will increase your calorie intake, but it will not provide any nutrients. Help your body get the nutrients it needs. Consuming these types of foods not only prevents you from losing weight, but may also make you fatter.

3. Exercise

The effect of weight loss diet during breastfeeding increases with exercise. You should gradually resume pre-pregnancy and labor activities whenever your doctor allows you to. Focus on safe exercises like yoga or walking. You can start with 20 to 30 minutes of exercise per day and work up to 150 minutes of moderate intensity exercise per week.

Talk to your doctor about the right time. Talk to start physical activity. Usually, 6 weeks after natural childbirth, you can introduce light or moderate exercises into your daily schedule; But if you have had a cesarean section, the recovery process is longer and you have to wait longer to start exercising.

4. Drink enough water

When you are breastfeeding, you should drink 12 glasses (approximately 2,900 ml) of water per day to keep your body hydrated. In order to have the most suitable weight loss diet during breastfeeding and to lose weight more easily, avoid consuming sweet drinks, because they are high in calories and increase your weight.

5. Don't skip meals

During breastfeeding, even if you want to lose weight, you shouldn't skip meals. Skipping meals lowers the body's metabolism and energy levels, which can make activities and childcare more difficult. Additionally, severe calorie restriction may have a negative effect on the rate of weight loss. One of the best things you can do is to eat some fruit after feeding your baby to make up for some of the lost calories.

6. Increase the number of meals

Experts recommend that a weight loss diet for nursing mothers consists of multiple meals. This will help you to have more energy for activities during the day and lose weight more easily. Slimming diet during breastfeeding should have three main meals and two snacks. But if you are constantly hungry, you can increase the number of snacks.

7. Rest whenever you can

BingMag.com 7 unique recommendations for weight loss for breastfeeding mothers

With a baby in the house, it's hard to get enough time to rest. find out However, try to sleep as much as possible. This will speed up your recovery and help you lose weight the fastest. Sleeping after exercise is very important, because muscles need rest and recovery after exercise. If your child wakes up during the night to feed, take some rest during the day when he sleeps. If you have a weight problem, it's time to see a doctor. Your weight loss may be hindered by medical reasons such as stress, depression, hypothyroidism, or other hormone imbalances. Visiting a nutritionist can also be helpful. By evaluating your diet and lifestyle, the nutritionist will offer suitable suggestions for weight loss.

6 months after giving birth, when you start supplemental nutrition, you can gradually reduce your calorie intake under the expert's supervision. If you think you are losing weight too fast (more than half a kilogram to a kilogram per week), discuss your concerns with your doctor or nutritionist. You may need to eat more during the day.

Final word

Don't worry about your weight during the first few months of breastfeeding. During this time, focus on following a healthy and balanced diet and try to get enough sleep. Your body needs extra food and energy to heal and produce enough milk.

Once your baby starts eating solid foods, you can gradually reduce your calorie intake. Remember that it took you 9 months to gain weight during pregnancy, so you need to give yourself time to lose it. Many women take 6 to 9 months to get back to their pre-pregnancy weight when they start a diet to lose weight while breastfeeding. Some women may need one to two years. So, don't be hard on yourself and don't compare yourself with others.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Sources: healthline, verywellfamily

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