Yes, you can lose weight while breastfeeding because on an average breastfeeding moms burn a maximum of 700 and a minimum of 500 calories per day. However, the amount of weight loss differs from person to person.
Honestly speaking, I am also a breastfeeding mother of a cute daughter. And, I don’t get Me Time all day. But, you can lose weight if you have sufficient time for yourself. Due to breastfeeding, I feel hungry most of the time. I know many people suggest a protein diet to lose weight naturally. But, it is not possible to cook separately, especially when you have a family. My baby is very naughty. She stays active at night and doesn’t let me sleep. During the daytime, I have various household tasks along with my baby, so it is hard for me to make time for exercise or any physical activity.
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How Many Calories Are Necessary for Breastfeeding Moms?
Based on the recommendation, women need to consume an additional 500 calories per day. However, if you want to reduce your weight while breastfeeding, then make sure you are taking nutrient-rich foods, such as vegetables, fruits, whole grains, lean protein, etc. Apart from that, you need to avoid foods like cookies, white bread, pasta, baked goods, and fast foods. Right now, I am taking calcium, L-Carnitine methylcobalamin supplements because I think the food that I consume on a daily basis doesn’t provide me with much energy and calories. You can also take a good multivitamin based on the suggestion of your doctor.
Can We Do Dieting When Breastfeeding?
You may be eager to lose weight, but breastfeeding doesn’t let you meet your desired goal. Don’t restrict your diet because you can experience low milk supply easily and cannot achieve important nutrients. Also, don’t take weight loss pills because these products include medications, herbs, and other substances that can harm your baby’s health. Instead of this, you can take the assistance of your doctor and ask for supplements that you can take while breastfeeding.
6 Tips to Lose Weight While Breastfeeding
Stay Hydrated
Drink at least 8 glasses of water daily because it can burn unwanted pounds and improve your overall health. Water helps maintain your regular body functions, like digestion, transportation of nutrients, and milk production, and makes it easy for you to keep your kidneys toxin-free. Water is also good for your muscles. It protects you from overeating and provides a great glow to your skin.
Eat Fruits & Vegetables
Fruits are a great source of minerals, vitamins, and other nutrients. With fruits, you can transfer lots of fiber to your body and avoid constipation. Try to eat one fruit on an empty stomach. You can prepare any smoothie of fruits and vegetables. Add some blueberries and strawberries with spinach, banana, and almond milk to feel fresh and healthy during breakfast. If you feel hungry between meals, you can eat some slices of carrot, cucumber, an orange or raw vegetables rather than processed.
Consume More Protein
Start your meal with protein because it is derived from a number of foods. You can also consider lean protein if you are non-vegetarian, such as fish, chicken, eggs, etc. Also, try good quality protein powders and add a scoop to your morning smoothie. Make sure you need approximately 25g of protein in your diet. If you want to give more protein to your baby, then you can increase this intake and acquire the results.
Moderate Exercise
Exercise is one of the best ways to shed more kilos. It helps build physical strength and improve circulation and mental well-being. Yet, it is hard to exercise when you are caring for your baby 24 hours a day. When we think of losing weight, the first thing that comes to our mind is going to the gym, but you can’t make this possible if you don’t have family support in terms of taking care of your child in your absence.
Get Enough Sleep
Sleep is as essential as diet and exercise, but you can’t get enough sleep if you are breastfeeding your baby at night. Take short naps when it is possible. It will help you feel relaxed and help you avoid frustration, anxiety, and the risk of postpartum depression.
Talk to an Expert Nutritionist
If you need some motivation and want to lose weight during lactation, you need to consult with an expert nutritionist who may suggest a good diet plan, a moderate exercise routine, and some ways to live a healthy lifestyle.