Weight Loss – Weight loss tips for breastfeeding mothers will be different with weight loss tips for people in general. Breastfeeding mothers should pay attention to several important things when they do a diet to lose weight during the lactation period.
Because breastfeeding is the most important aspect and it would be highly related to the intake of nutrients needed by the baby if you are doing an inappropriate diet for weight loss.
For that, on this occasion, we will discuss it for you, especially for those who are enjoying the role as a breastfeeding mother.
So, How do we lose weight while breastfeeding?
Let’s continue to read our explanation.
Naturally, a woman will always pay attention to body shape and weight. They will do anything to get the ideal body, including diet or reduce the size of the meal.
However, during pregnancy, a woman is always required to provide a safe food intake for the baby. Thus, inevitably, they must eat foods that have high nutritional.
And naturally, she will continue to feel hungry and want to eat. In fact, in certain cases, pregnant women will feel hungry after two hours they eat their breakfast.
Of course, this is a good thing and is highly recommended by many doctors. And they would not be too concerned more with their body shape and weight.
However, the impact, the woman will gain weight dramatically. In one month they will experience an increase in body weight between 1kg to 3kg or more.
The weight gain is likely to continue until they gave birth to the baby.
Problems arise when they have given birth, and they found that their bodies are no longer of their ideal weight and was no longer as before. They concern to the shape of the body will go back again.
And they will try to do anything to regain their ideal body shape.
Unfortunately, many women can not wait to lose weight after childbirth. In fact, at that time, a woman still needs a lot of energy to breastfeed the newborn.
During lactation, healthy and balanced diet is crucial. Food of breastfeeding mothers should consist of foods which are rich in carbohydrates such as rice, wheat, various vegetables and fruits, and foods containing protein and milk products.
Of course, it is to help the breastfeeding mother provides proper and necessary nutrition for their baby.
For breastfeeding mothers who want to lose weight but do not want to reduce the intake of nutrients to the baby, you do not need to worry, and probably our tips can help your problem.
So, let’s talk about Weight Loss Tips for Breastfeeding Mothers.
3 Tips for Breastfeeding Mothers in Losing Their Weight Effectively
You need to know, the key to weight loss is not to reduce the portion of food intake into the body, but keep a balance diet and intake of food we consume.
And this applies as well to you as a breastfeeding mother.
At least, there are three things you should consider when you want to lose weight during pregnancy.
These three things are
- Pay attention to recommended food during breastfeeding
- Know your daily calorie needs
- Limitation in weight loss during lactation period
With your attention to three things above, you will be able to get your ideal weight without you worry about your baby during breastfeeding.
And let’s talk, the three tips as following.
1. What to Eat for Breastfeeding Mothers
The first tips is you have to pay attention to the food that you consume.
Food is a very decisive factor. Knowing the recommended food during breast-feeding would have a positive impact for you and your baby.
For you, you will get the ideal body weight, and for the baby, the baby will get the much-needed nutrition for their growth.
And some recommended food during breastfeeding are as follow:
In breastfeeding mothers diet menu, minimal, there is consumption of fruits or juice twice a day. One fruit that is highly recommended is orange because orange is a source of vitamin C that can supply energy.
Additionally, you can also consume blueberries which contain many vitamins and minerals.
2. Nuts and seeds
They are one good source of vegetable protein and foods that rich in iron. Especially, choose nuts and seeds which have dark red colour such as beans.
3. Brown rice
This type of rice is a type of rice that could help the good milk production and quality. Also, brown rice can provide the calories needed by the body.
4. Low-fat milk products
One low-fat milk products are yogurt, cheese, and milk. Milk contains protein, calcium, vitamin B and vitamin D, which are essential for the bone growth of the baby. By drinking at least 600 cc of milk per day, you and your baby’s calcium needs will be fulfilled.
5. Lean meats
The content of iron, protein and vitamin B12 in meat can satisfy the energy required during breastfeeding.
It is a fantastic source of energy for breastfeeding mothers. Besides, salmon is a fish that is rich in DHA fats that are critical to the growth of the baby’s nervous system.
The egg is an excellent source of protein which is readily available. You can process them into various preparations such as boiled eggs, fried eggs, mix in a salad or make scrambled eggs to your menu.
8. Whole-grain bread or cereals from whole grains
Wheat is food that contains high folic acid. And this is an essential nutrient for the production of breast-milk and the need for your baby brain growth. Also, these products also contain fiber and are high in iron.
9. Green vegetable
Green vegetables are known to contain vitamin A, vitamin C, iron and calcium which is very safe for babies and breastfeeding mothers. Besides, green vegetables are also rich in antioxidants and low in calories which are superb for the heart.
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2. Calories Need Which is Needed by Breastfeeding Mothers Each Day
The second tips is you have to know your daily calories need.
In general, breastfeeding mothers need more calories per day, which is about 400-500 extra calories than women who are not breastfeeding.
Other things to note is that every woman has a caloric needs vary based on the following matters:
- The body’s metabolism
- Frequency baby feeds
- The intensity of exercise
In addition to the calorie count, breastfeeding mothers can make hunger as a hint of how much food intake is needed.
Equally important for breastfeeding mothers is to maintain the body’s fluid needs. Liquids can also be obtained from milk or juice.
However, for caffeinated beverages such as coffee or tea, limit about 2-3 cups per day.
3. Limitation in Weight Loss During Lactation Period
The third tips is you have to know the limit of your weight loss during lactation period.
You need to know the weight that may be derived by breastfeeding mothers has certain limitations.
Breastfeeding mothers may lose excess weight gained during breastfeeding is about 0.5-1 kg per week. It is relatively safe to the production of breast milk.
By combining a healthy diet and moderate exercise, breastfeeding mothers can reduce the average weight of about 0.5 kg per week.
The combination of these two things will be more efficient than a low-calorie diet during lactation.
You can increase the intensity of exercise, especially 6-8 weeks after giving birth.
With these methods, you can lose weight gradually within one year and is much safer for breastfeeding mothers. Due to a decrease in total calorie intake and body weight suddenly feared to affect milk production.
Also, pay attention to the right time to start a diet is also an important thing. Program for weight loss for breastfeeding mothers should start after a two-month-old baby to avoid energy shortages and milk production.
If the mother is overweight or obese, talk to your doctor about the possibility of starting the weight loss process faster.
As a suggestion, breastfeeding mothers should avoid diets that cut calories or make weight drop dramatically, because that can affect breast milk production.
Apply healthy eating and regular exercise. If necessary, consult with your doctor for a diet that you should do when breastfeeding.
And please remember, a healthy and balanced diet is the key success to lose weight when lactation period not cutting your portion of food.
Ok Health Tips Seeker, that’s the information that we can share this time on weight loss tips for breastfeeding mothers. All the above tips you can do during breastfeeding. Remember to continue to maintain a healthy and balanced diet with regular exercise.
Everything will require a process to get something. Including weight loss during lactation. And safe diet is the most important thing that you must take to keep you and your baby condition.
Do not forget to share this information.