Breastfeeding Tips For Weight Loss Moms

breastfeeding-tips-for-weight-loss-moms


Your body is recovering from childbirth and needs a steady supply of vitamins and minerals to heal. What’s more, with a new baby in the house, you’re undoubtedly fatigued, and you need healthful foods to refuel your body. And if you’re breastfeeding, your baby is relying on you for crucial nutrients.

Many women are keen on getting back into their skinny jeans once the baby is born. The excess weight especially around the stomach can leave you with serious self-esteem issues. If you are keen on getting rid of the post pregnancy flab, there are ways and means of doing so but you will have to be careful not to jeopardize your new born baby’s health.

Vigorous exercise can release toxins in your breast milk and this is not considered good for the baby. However, with certain exercise and diet tips, you can safely lose weight while breastfeeding. This will help you to get back to your previous shape.

 Breastfeeding Tips For Weight Loss Moms

Give it Time

If you are serious about your weight loss goals, you also need to set realistic expectations for yourself. Give yourself at least 10-12 months to get rid of the extra weight. It will take that much time tolose weight because after pregnancy the body metabolism tends to become a little sluggish. So be patient and realistic about the weight loss.

Make the Most of Breastfeeding

In addition to sensible eating and moderate exercise, make sure you are also feeding the baby regularly. Regularly feeding the baby every two hours will help you burn extra calories. Breastfeeding burns up to 500 calories everyday so it is actually a good idea to continue breastfeeding the baby as youlose weight. In fact, most doctors do not recommend early weaning just to meet certain weight loss aspirations. Make it a point to feed your baby for at least 6 months before you consider weaning.

Wear Good Support

You may want to lose weight in earnest but your body may not be ready to do so. The breasts especially tend to be very sensitive and engorged in the early months of breastfeeding.

If you are planning to take up outdoor exercise, make sure you wear good, supportive bras as these give the breasts good support and prevent them from getting strained during exercise.

Set yourself up for success

A little bit of prep work one day can help you keep your eating on track for the next few days. Cut up some veggies and fruit to keep in the fridge, cook and freeze healthy meals for later quick defrosting, and don’t feel bad about grabbing steam-in-bag veggies or other healthy low-prep snacks (there are lots of options at Trader Joe’s!). “The idea is to keep healthy snacks and meals in the cabinet and fridge, and to keep out the Girl Scout cookies and chips,” Ritchie says.

Set yourself up for success

A little bit of prep work one day can help you keep your eating on track for the next few days. Cut up some veggies and fruit to keep in the fridge, cook and freeze healthy meals for later quick defrosting, and don’t feel bad about grabbing steam-in-bag veggies or other healthy low-prep snacks (there are lots of options at Trader Joe’s!). “The idea is to keep healthy snacks and meals in the cabinet and fridge, and to keep out the Girl Scout cookies and chips,” Ritchie says.

Exercise in Moderation

Start slow and gradually. You can start by taking moderately brisk walks, which will help to kick-start your metabolism. Once the body begins to get used to exercise, you can gradually introduce more intense exercises. If you have been active throughout your pregnancy or have had high fitness levels, you can afford to exercise a little bit more intensively. Just ensure that you first get the green signal from the doctor.

Start Strength Training

One good way of getting rid of the post pregnancy pouch on your belly is to start doing some form of strength training 2-3 times a week. Join a nearby gym and ask a fitness trainer to help you do so. Strength training is one of the best ways to get rid of excess fat and build a lean and sculpted body.

Exercise after a Feed

Always make sure that you engage in exercise after you feed the baby. Your breasts should be empty before exercising. This is important, as exercise tends to release toxins, which can get diluted with your breast milk. It will also be very uncomfortable to exercise with full and engorged breasts.

Diet

Diet is the second most important factor to help you lose weight during breastfeeding. You should never go on a starvation diet, as this will seriously compromise the amount of breast milk that you produce and deplete your body of essential nutrients. While the baby’s needs will be met through your nutrient reserves, you will stand to suffer and end up feeling weak, lethargic and anaemic.

Eat a well balanced diet that contains a healthy mix of fats, carbs, proteins, vitamins and minerals. Do not neglect any food group. Make healthy food choices. If you have to cut calories, start slow and cut down on no more than a 100 calories per day. This will ensure that your and the baby’s nutrition is not compromised.

Keep healthy snacks handy. Eating a treat such as nuts, apple slices, or carrot sticks between meals is an excellent way to keep hunger at bay. Whether working at home or outside of it, nursing moms don’t have a lot of free time. Prepare healthy snacks in advance when you have a spare moment.Keep healthy snacks within reach while you are nursing your baby. Nursing forces you to sit still for a moment and rest, the perfect time to grab a bite.Try keeping nonperishable snacks, like nuts or dried fruit, in your purse or diaper bag, or in your car for easy access on the go.Make sure to wash all fruits and vegetables. The FDA recommends washing fresh produce under running water just before eating, cutting or cooking. Using soap or commercial produce washes is unnecessary

Consult a Nutritionist

If you are excessively obese or overweight, consult a nutritionist who will help you to chalk out a correct eating and drinking plan for you. This will help you to lose weight and stay energized at the same time.

Stay Hydrated

At all times, remember to keep having fluids especially if you work out. Fluids will be needed not only to compensate for the loss of water from the body but also to make new milk for the baby. By not drinking enough fluids, your body will not be able to produce adequate milk.

Do not Overdo the Exercise

Always remain sane and engage in moderate exercise. Trying too hard and too soon to lose weight especially after a pregnancy is not a good idea. Your body has just recovered from extensive trauma and needs time to bounce back to normalcy. Exercise caution and do not succumb to drastic weight loss measures like diet pills and tea, which can do a lot of harm to the body.

Cutting Calories

Once your baby is 3-5 months old and has started eating other foods, you can think of cutting more calories from your diet. This will further help you to meet your weight loss goals and break any weight loss plateaus that may have occurred in the last few months.

Eating the Right Foods

Women in India struggle with post pregnancy weight not because their diets are deficient but because they end up eating the wrong foods, which do no nutritional good. It is a myth that you need to have lots of ghee, fried dry fruits or glasses and glasses of flavoured milk to lactate. In fact, avoid eating fatty and calorie-laden foods because they will only add to your weight loss woes and make it difficult for you to shed weight after a pregnancy.

Romilia