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Home / Breastfeeding / How To Safely Lose Weight While Breastfeeding
How To Safely Lose Weight While Breastfeeding

How To Safely Lose Weight While Breastfeeding

Pregnancy leads to moderate weight gain. Thus, women get desperate to drop a few pounds and get back into shape.

Losing weight after childbirth is not as easy as otherwise. A new mom has to take special care and precautions because for the first few months the baby depends on her entirely for its food and nourishment. She needs to eat well and healthy in order to breastfeed the baby.

But, this does not mean that she cannot try to lose weight after childbirth. She can if she sticks to the right dietary measures. Besides, there’s a secret we would like to disclose- breastfeeding helps to promote weight loss.

I can vouch that what’ve just revealed is getting you to the edge of your chair. So, without wasting time any further, let’s get to the main points.

Breastfeed Your Baby

Breastfeeding regularly helps lose weight too. How? The body burns calories to produce milk. Milk production burns almost 750 calories daily on an average. Isn’t that sufficient enough?

A Moderate Calorie Diet

In reality, it is your body that needs a nutritious diet and not your baby’s.

The primary responsibility of the body after childbirth is to produce high quality milk for the baby. It continues to fulfill its responsibility even in the absence of a proper diet by using the mother’s energy reserves. Doctors recommend “No dieting” for the first two months after delivery. Delivery is a physically exhausting and traumatic event and the body requires proper nutrition to recover. Thus, you should eat a wholesome meal. It does not matter if you gain some more weight during this period. Weight gain is regarded healthy for both you and your baby.

The recommended daily calorie intake for a nursing woman is 1800 -2000 calories or 500 calories more than your regular consumption. Your diet should be low fat, high fiber and high protein. Include plenty of vegetables and fruits. Avoid junk food, carbonated drinks and high sugary foods. Eat when the body feels hungry.

The body needs to be well hydrated when breastfeeding. So, drink a lot of water. Reduce the intake of caffeinated drinks and substitute them with fresh fruit juices.

Sweat It Out

I don’t mean it literally. You should get active and incorporate moderate, low intensity exercises in your daily routine. Regular exercise helps to gradually tone, firm and strengthen the different muscle groups that were stretched during pregnancy. Not only this, exercise helps build energy. Additionally it acts as a stress buster and improves mood. Workout for 10-15 minutes initially and work up the time as you get comfortable. Yoga, mild aerobic exercises and Kegel exercises are ideal for women who want to lose weight while breastfeeding.

You can take some time to relax before you start exercising. Exercise should be initiated 8 weeks postpartum. The time duration may vary depending upon whether it is a vaginal birth or a C- Section.

One pound lost per week is normal for a breastfeeding mother. It should not exceed that. Be patient and things will fall in line automatically.

As a precautionary measure, speak to your doctor about the dietary attempts or exercise routines you intend to take up for weight loss before you start.

About Shalini Mittal

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