How to lose weight while breastfeeding without harm to the newborn

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Nine long months of pregnancy have come to an end, and it seems to the young mother that now nothing prevents her from regaining her former shape and easily losing those extra pounds. However, you should remember that after the baby is born, your body will continue to require a lot of food, especially when breastfeeding. Losing weight in this case, resorting to debilitating diets, is not possible. The only thing you will achieve by starving is, at best, a deterioration in the quality of breast milk, and at worst, a complete loss of it.

Therefore, if you want to learn how to lose weight while breastfeeding without harming your baby, you should understand the following: the human body has the ability to accumulate fat for the future, providing itself with a reserve supply of energy in case of starvation. While breastfeeding, your body needs up to 750 calories per day above normal to produce nutritious milk for your baby. In order for the body to start burning fat, and not the food eaten,professional nutritionists advise breastfeeding mothers to reduce excess calorie intake to 500 per day. Then the body will take the remaining 250, burning "reserve reserves". If you follow these instructions, your body will begin to bounce back.

What can I eat while breastfeeding?

Everything that a nursing mother eats directly affects the quality and quantity of breast milk. To keep your baby he althy and full, your body needs nutrients. And the right selection of products is very important for those mothers who want to know how to lose weight while breastfeeding. So the general rules are:

1. In the diet of a nursing mother, foods rich in zinc must be present: meat, legumes, eggs, fish and seafood. Zinc normalizes the functioning of the immune system, improves the process of repairing damaged cells and tissues, and is an important component for the he althy growth and development of your baby. It is found in smaller amounts in wheat germ, whole grains, and miso soybean paste, and has a daily value of 25 mg.

2. An equally important substance for a nursing mother is calcium - the main component of milk, cheese, yogurt. Don't Avoid These Foods: When you're breastfeeding, your baby's he alth is more important than how to lose weight. When breastfeeding, you need to consume a minimum calcium intake of 1200 mg per day so that the body can produce milk fornewborn. In the event of a deficiency of this substance, the body will begin to use calcium, which is found in the mother's bones. Dairy products can be partially replaced with calcium-rich green leafy vegetables and canned sardines, salmon and salmon (calcium is mainly found in their bones).

3. Iron, which is responsible for the level of hemoglobin in the blood, can be found in foods such as animal liver, oysters, spinach, beans and peas. Breastfeeding mothers are supposed to get at least 27 mg of iron per day (partially through special dietary supplements).

4. Breast milk is 50% water, so it is recommended to drink it as often as possible, like freshly squeezed fruit juice. And the consumption of tea, coffee and soda is better to reduce to 2 cups a day.

Remember that extra pounds during pregnancy accumulated slowly, and you need to get rid of them slowly too. Thinking about how to lose weight while breastfeeding, you should not go to extreme measures and exhaust yourself with diets. Instead, it is better to organize your diet correctly, which, together with a small set of daily exercises, will help you gradually lose excess weight without harming your baby.