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Struggling to lose weight while breastfeeding? You are not alone!
Here are best ways to lose weight while breastfeeding without affecting breast milk supply.
First and foremost, it is imperative that any type of eating plan or weight loss programme begin at least 8 weeks after the start of breastfeeding. This is to ensure that the supply of milk will not be inadequate or depleted quickly.
First and foremost, it is imperative that any type of eating plan or weight loss programme begin at least 8 weeks after the start of breastfeeding. This is to ensure that the supply of milk will not be inadequate or depleted quickly.
Maintain a minimum of 1500 - 1800 calories of your food per day irrespective of kind of diet or workout programme, possibly in most cases 1800cals. This is mostly to ensure that also the mother (not just the baby) receives all the nutrition she needs. Additionally, eating less than 1800 calories per day is likely to make you exhausted and moody. It is not the best starting-point for caring for a baby round-the-clock
If the plan to lose weight while breastfeeding is set
to a weight loss of 0.7kg (1.5
lbs) per week, the mother and milk should be safe
according the studies. Any weight loss goal significantly higher than this is risky
for the mother, and indirectly for the baby.
Don’t ever start any kind of fad diet or other types of quick-fix solutions, such as extreme one food diets, liquid diets, weight loss medication and so on. These types of diets are usually poorly put together and very low calorie from a nutrition perspective. Instead of going on official “dieting”, eating a well-balanced variety of foods is recommended. Keep different snacks in the house to stop you from feeling hungry and provide you energy all through the day. Fruits and veggies are all great for noshing.
My Weight Won’t Shift! Why?
Several
studies find that exclusive breastfeeding can help you get back to your
pre-baby weight quicker, while others find no difference in weight loss between
women who breastfeed and those who bottle feed. There may be
a genetic link to this, but I believe a main reason is that you get so darn hungry
after breastfeeding. A key solution is to avoid all high calorie snacks and
fill up with fruits, veggies and healthy snacks and water. And eat proper food;
if you
go back to eating healthy and eating for your hunger, the weight will comes off
pretty naturally. Easier said than done sometimes for a breastfeeding
mum, right? But it definitely helps if you want to lose weight.
Get Moving!
It is possible that breastfeeding itself can lead
to weight loss, due to the higher calorie burn to produce the milk. However, as
mentioned above there really is no hard and fast rule about it.But if you incorporate cardio and strength training exercises during post-pregnancy, you will sure burn the baby fat and calories as well as help keep your muscles and bones strong. Furthermore, exercising beyond helping you lose weight provides several benefits to a new mother. It helps with depression, relieving stress (having a new baby can really be stressful) sleep issue and so on.
You don't have to hit the gym to get back to
post –pregnancy shape, taking a brisk
walk with your baby in the stroller is enough to get your heart pumping and
muscles working. Lugging around your baby throughout the day
is itself a workout, but you definitely need to include some strength training.
Bonus Tip:
Some moms have found that very low carb diets
decrease milk supply.
This decrease in milk supply is due to several factors:
This decrease in milk supply is due to several factors:
*Dehydration. The sudden decrease incalories when
mom goes onthe diet. If a woman is used to a certain level of calories,an
abrupt drop due to dieting(or illness) may reduce her milk supply. This sudden
decrease in calories can tell mom’s body that she is in “starvation mode” and
to conserve on all fronts (thus less of her body’s resources go into making
milk).
*Insufficient caloric intake. With a low carb diet,
many people are not nearly as hungry — so even if you are eating to hunger, you
may not be taking in enough calories to sustain a good milk supply (recommended
1800+ calories per day for the average nursing mother), malnutrition and losing
muscles instead of fat. We don’t want to lose muscles because they help to burn
the fat.
TO CURB CRAVING/HUNGER PANG
1. Eat low-GI foods. By releasing glucose
gradually, low-GI foods keep insulin levels steady and stave off cravings.
High-GI foods release a rush of glucose that makes insulin levels soar; you will feel full for half an hour, then the insulin drops and we crave
food!
2. Eat slowly and savour your meal! Have you ever
noticed how long it takes most slim people to eat their meals? It was not until
years later that I realized slow eating is the secret to their trim figure.
Scientific study shows that eating more slowly can decrease your food consumption, poor digestion and prevent overeating. Your brain and stomach
register feelings of fullness after about 20 minutes, so try chewing your for
10-20secs before swallowing; this helps in registering fullness.
3. Drink plenty of water before and/or after
eating.
Doing this keeps full longer.
That said; get moving with those stroller walks, mama!
P.S. The
U.S. Department of Agriculture's MyPyramid and Nutrition Analysis Tool
websites can help you design a personalized feeding plan based on your weight
loss goals, age, and activity level. The website even has a special section for
breastfeeding moms.
Source and further reading;
Australian Breastfeeding Association
Kelly Mom
Losing Weight while Breastfeeding
Australian Breastfeeding Association
Kelly Mom
Losing Weight while Breastfeeding
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