Mother’s weight will increase during pregnancy. However, after giving birth, the mother’s weight does not immediately return to its original state.
Usually will only lose a few pounds. So, if you want to return to having a body like it was before giving birth, there is an effort that you must add to this activity.
When breastfeeding, you need sufficient calorie intake to produce quality breast milk, so how do you lose weight if you can’t diet and reduce your food? Check out the full review and the following tips as reported by Healthline.
Does breastfeeding help you lose weight during pregnancy?
Breastfeeding can help you lose weight after pregnancy, but the amount of weight you will lose will vary from person to person.
Breastfeeding typically burns 500 to 700 calories per day. To lose weight safely while breastfeeding, it’s important to follow your doctor’s recommendations on how many calories you need to consume each day. You also need to get permission from your doctor before continuing to exercise after giving birth.
Is it safe to diet for breastfeeding mothers and limit calories while breastfeeding?
Even if you’re trying to lose weight, make sure you’re consuming at least 1,800 calories per day while breastfeeding. You can supplement your diet with exercise after you are allowed by your doctor. For most women, this is usually around six weeks after delivery, although it may be longer if you had a C-section, or there were complications during or after delivery.
It is important to maintain a healthy diet while breastfeeding so that you can produce nutritious milk for your baby. That means cutting calories may not always be a safe option.
However, there are things you can do to support weight loss safely while breastfeeding.
Illustration of a breastfeeding mother’s diet/ Photo: Getty Images/iStockphoto/monkeybusinessimages
Diet tips for breastfeeding mothers without reducing the amount of calorie intake
1. Lower the amount of carbohydrates
Limiting the amount of carbohydrates you consume can help you lose pregnancy weight faster. But make sure you supplement with lots of protein, fruits, and vegetables. Try to stick to a minimum of 1,800 calories per day, and always talk to your doctor before starting any new diet after delivery.
2. Exercise safely
After your doctor has allowed you to exercise, then gradually return to exercising. Focus on safe exercises after delivery such as yoga and walking with your baby.
You can start by exercising 20 to 30 minutes per day. Get up to 150 minutes of moderate exercise per week.
Try to breastfeed your baby before exercising to avoid swelling.
3. Stay hydrated
When you are breastfeeding, it is important to stay hydrated. Try drinking 12 glasses of water every day.
Drinking water will also help your body get rid of water weight. And avoid sugary drinks if you’re trying to lose weight, as these are loaded with empty calories.
4. Don’t avoid eating
Don’t avoid eating while breastfeeding, even if you’re trying to lose weight. Avoiding mealtimes can slow down your metabolism and cause your energy to drop, which can make it more difficult for you to be active and care for your baby.
Plus, eating too few calories per day can cause your weight loss to stop.
If you don’t have much time to eat, try eating smaller snacks throughout the day. A good goal is to have a healthy snack, such as a piece of fruit, after feeding your baby to replenish lost calories.
5. Eat more often
In addition to not skipping meals, eating frequently can also help support your weight loss goals. Eating more often can help you have more energy throughout the day.
Aim for three meals and two snacks per day. Even if you are constantly hungry while breastfeeding, you may need to add more healthy small snacks throughout the day.
6. Rest while you can
It can be difficult to find time to rest when you have a new baby. But try to sleep as much as you can. This can help your body recover faster and you can lose weight faster.
Sleep is also important after you return to exercise. That’s because your muscles need to rest and recover after exercising. If your baby suckles all night, try to take short naps during the day while your baby sleeps.
Here are some additional tips for the diet of breastfeeding mothers in order to lose weight without reducing calorie intake. I hope it’s useful, Mom.