One of the top concerns for new mothers is their postpartum body. So how can you maintain a healthy and nutritious diet while breastfeeding and still get back in shape? Discover these simple and effective ways to lose weight while breastfeeding.
Tip 1: Cut calories
After giving birth, you may still have some extra weight. One of the best ways to lose body weight is to cut down on your daily calorie intake.
Empty calorie foods are high in solid fats and sugars but lack beneficial nutrients for your baby. Start by cutting out sweet treats, desserts, soda, alcohol, and fast food like pizza and hot dogs from your daily diet.
Tip 2: Eat more superfoods
You may have the tendency to eat anything you can, but you really need important nutrients, especially if you are breastfeeding. Choose protein-rich foods like lean meat, chicken, and beans. You need to supplement calcium from milk, yogurt, and cheese. Fish such as salmon is also a superfood choice for this stage. It contains DHA, an omega-3 fatty acid that is good for your baby.
Tip 3: Snack healthy
You can snack as long as the food is healthy, low in fat and sugar. Choose light snacks such as fresh fruits or unsweetened canned or dried fruits rather than sugary drinks and snacks like candy or French fries. These food and drink types are high in calories but lack nutrients. To succeed in losing weight while breastfeeding, choose healthy snacks.
Tip 4: Breastfeeding for postpartum weight loss
You know breast milk is the best source of nutrition and immunity for young children. Not only that, breastfeeding is also beneficial for your weight loss efforts. Many women report losing weight faster while breastfeeding. Nursing can help you burn hundreds of calories every day.
Tip 5: Stay hydrated
Drink plenty of water, as this is a cheap and effective way to lose weight after childbirth! It’s hard to distinguish between being full from eating or from drinking. If you drink before eating, you may feel full and not want to eat more. Plus, when dehydrated, your body won’t burn as many calories. Drink at least 1 glass of water each time you breastfeed.
Tip 6: Get enough sleep
You should aim to get at least 7 hours of sleep per day (not necessarily in one stretch). When you don’t get enough sleep, the risk of weight gain is higher than normal. A recent study with mothers who slept 5 hours or less each night showed less weight loss compared to those who slept at least 7 hours. If you are pursuing postpartum weight loss, establish a bedtime routine for your baby with activities like bathing, reading, and singing. Maintain these habits every night, and your baby will learn when it’s time to sleep.
Tip 7: Exercise for effective postpartum weight loss
Once your body has recovered, you can choose a suitable physical activity for yourself and consult with your doctor before starting.
- You can start with walking or doing postpartum yoga
- Exercise with aerobic or cardio workouts (special exercises for the heart, high-calorie burning)
- Practice abdominal exercises or other exercises to reduce calories and slim your waistline
- Once your body is accustomed to regular exercise, you can choose to do strength training but need your doctor’s consent
- Stretching exercises stimulate muscle contraction, helping to tone and firm the muscles
- Improve your body composition and reduce body fat.
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