Here’s what she had to say about eating a healthy postpartum diet while trying to lose the pregnancy weight. "Every woman wants to return to her pre-pregnancy weight as quickly as possible. But, if you’re breastfeeding, it’s really important to focus on foods that are nutrient dense so you have the energy to care for your baby, to put towards all of your . How to lose weight while breastfeeding in a Lose No More than Watch this video to get further help on how to lose weight while breastfeeding after birth. The eight weeks after your baby's birth are essential for establishing a milk supply, and dieting may compromise your efforts, according to the La Leche League International. You can expect to lose to pounds per month in the first four to six months. After that, your weight loss can slow a little as your baby nurses less frequently.
8 Tips for Losing Weight After PregnancyShare your thoughts with your partner or a trusted friend or relative. Drink some extra water before and during your workout. Exercise will help you lose weight safely and deal with the stress of having a newborn. Lose the baby weight. Losing weight while breastfeeding should be approached with care and caution. Check your inbox for an e-mail with a link to download the recipes.
Related Videos:How To Lose Weight While Breastfeeding Without Affecting Milk Supply
You can lose weight while breastfeeding. However, the question is how to lose weight while breastfeeding? You need to ensure that you do not compromise on a balanced diet, as this could reduce your milk supply. Breastfeeding already consumes many of the additional calories and you need to ensure that you have a healthy caloric intake.
Besides, there are other precautions that you should take while trying to lose weight when breastfeeding and additional tips to facilitate weight loss when breastfeeding. In essence, breastfeeding actually makes the weight loss process much easier, as the energy fat stored in the body is used in milk production.
Losing weight while breastfeeding is possible, but it requires great caution. Since most experts recommend breastfeeding for at least several months after delivery, it is probably important to wait for dramatic weight loss until after you stop breastfeeding.
It is a slow process and you may want to plan for a month process if you wish to get your pre-pregnancy body back. The healthiest way to lose weight is through a gradual process and you need to start by eating healthy foods with a low fat content. Choose to eat whole foods and eat slow so that you can tell when full.
Exercise is also important and drink plenty of water. Overweight women will need to take their weight loss a notch higher and we recommend visiting a nutritionist or dietician. Give yourself at least two months after giving birth before you can start the weight loss process.
Remember that your body will need time to establish enough milk supply and also recuperate from childbirth. Do not consume anything less than calories a day. Studies show that having a lower caloric intake could be risky for your health and some mothers may require a higher caloric intake than this.
Your calorie intake should not be reduced drastically, as this could also lead to a drop in your milk supply. This is because the body goes into a starvation mode consequently cutting the essential resources to support milk production.
Low-carb diets, liquid diets and weight loss medication are not recommended for nursing mothers. Keep your weight loss normal and do not lose more than 1. However, there is a study that supported losing 2.
In the study, the mothers underwent an 11 day diet, which is not recommended by us. Water is essential in the metabolic process and it is recommended that you drink at least eight ounces of water after breastfeeding. Soft drinks, energy drinks, chocolate and various types of foods also contain caffeine.
Before you can start dieting, take up light exercises. Focus on aerobics and cardio workouts. You can begin by taking 30 minute workout sessions three to five times a week. Brisk walks can also help and you can use this time to take your child out for some fresh air. Do not overwork yourself. Watch this video to get further help on how to lose weight while breastfeeding after birth exercises recommended:. Although dieting is not recommended for nursing mothers, there are a few ways in which you can diet and stay healthy.
Opt for smaller meals throughout the day as opposed to eating three large meals a day. This will help revive your metabolism throughout the day and you will consequently burn more calories and fat. Do not accustom your body to the same meals. Mix up your diet with various types of foods and ensure that you accommodate all food groups into your diet. Limit your consumption of the same foods.
Great sources of iron include whole grains, dark green leafy vegetables, peas, dried beans and dried fruits as well. Good Vitamin C sources include: Include a healthy balance of carbohydrates and proteinintoyour meals.
These foods make you fuller for longer and are also highly nutritious. Fish is a great source of omega 3 fatty acids which helps in the development of the brain and eyes. The recommended fish intake for nursing mothers and pregnant women per week is 12 0z.
Shrimp, crab, catfish and tilapia, lake trout and salmon are all great sources of omega 3. Not all fats are bad. The fats you need to avoid are trans-fats and saturated fats. These fats are not only unhealthy; they also alter the quality of your breast milk.
Instead, go for mono-saturated and polyunsaturated fats. Fruits and vegetables are essential and you need to ensure that you consume fiber-rich foods.
Fresh foods contain a lot of fiber also have high amounts of minerals and vitamins. Vitamins are essential for good health and you can ask your physician to recommend prenatal vitamins.
Although breast milk is a great source of vitamins for babies, mothers do not get enough of this nutrient. Nursing mothers are recommended to consume IU of Vitamin D supplements daily. During pregnancy, you may need a higher intake of 10, UI every week. Vitamins also help the body consume calcium and they are essential in reducing the risk of developing high blood pressure, diabetes and osteoporosis. Foods you may need to avoid include: Dairy products contribute to colic in some babies.
Also avoid vegetables such as broccoli, cauliflower and cabbage, as they may make the baby gassy. Alcohol, fish containing mercury, chocolate, saturated fats, trans-fats and peanuts also should be avoided or taken minimally. Eat at Least Calories Do not consume anything less than calories a day. Decrease Your Calorie Intake Gradually Your calorie intake should not be reduced drastically, as this could also lead to a drop in your milk supply.
Lose No More than 1. Drink a Lot of Water Water is essential in the metabolic process and it is recommended that you drink at least eight ounces of water after breastfeeding. Begin with Exercises Before you can start dieting, take up light exercises. Watch this video to get further help on how to lose weight while breastfeeding after birth exercises recommended: Is Breastfeeding with Implants Safe?Make your bedroom a haven for sleep by keeping it quiet, dark, and cool. This will help you lose weight without sacrificing your nutritional health. Share your thoughts with your partner or a trusted friend or relative. The site even has a special section for breastfeeding moms. Depending upon the nature of your pregnancy and delivery, you might need to wait a bit after childbirth to begin working out. Some research suggests that if you have a higher level of prolactin, it can suppress your metabolism.