7 Tips to Lose Weight When Breastfeeding

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Medical Video: Lose Weight While Breastfeeding - 7 Tips Which Can Help You Lose Your Weight While Breastfeeding

Apart from pregnancy, many mothers are uncomfortable with a larger body shape than before pregnancy. Therefore, many mothers try to lose weight while breastfeeding. In fact, the nutrients needed by nursing mothers are not much different from during pregnancy, even more. Well, for that breastfeeding mothers should not be too limiting their food intake during the diet. Then, what if I want to lose weight?

Losing weight while breastfeeding is actually just fine. However, also pay attention to whether the nutrition you get can meet the needs of your child who is still dependent on breast milk. The following are tips for nursing mothers who want to lose weight:

Don't diet

How come, can't diet? What is meant here is a diet that is too tight. To lose weight, of course, many of you immediately cut the food portion to very little. Eits ... but wait a minute, don't just reduce your food intake because your body needs lots of nutrients to produce milk for babies.

We recommend that you reduce your portion of food little by little and gradually. And remember, don't let your calorie intake be under 1800 calories, this number is a limit for you. In addition, some of the nutrients you must fulfill are calcium, folic acid, iron, protein, and vitamin C. Don't forget to consume fatty fish or nuts that contain omega-3 fatty acids for baby's brain development.

When your baby arrives, you are already preoccupied with caring for your baby. This actually helps you to lose weight. If combined with healthy and balanced food intake, weight loss will appear naturally.

In addition, the most important thing is not to lose your weight too hastily. Your husband must also understand about how you have to eat more. Make sure you do weight loss when the milk production is stable, about when the baby is 2 months old.

READ ALSO: Does Mother's Food Affect the Sense and Content of Breast Milk?

Eat a little but often

To lose weight, you might think of consuming the portion and frequency of your meal. However, it turns out that what you should do is eat more often with fewer portions. This can make you always feel full, so you can also control your meal portion every meal. That way, your calorie and nutritional needs can also be fulfilled.

If you rarely eat and feel too hungry, this can actually encourage you to eat more. In addition, a long lag time can also cause hormonal effects that can affect milk production. According to Jennifer Ritchie, IBCLC and author of the book I Make Milk ... What's Your Superpower?, the mother's body can use energy from the available reserves, so that this can reduce insulin production and affect thyroid hormone levels. Furthermore, the hormone prolactin which controls the production of breast milk also decreases, as quoted from the page The Bump.

Stay breastfeeding without restrictions

Some studies have shown that exclusive breastfeeding for 6 months can help you get your weight back, like before pregnancy. So, why do you limit your breastfeeding activities or not even breastfeed just for fear that your weight will rise again? There is already plenty of evidence that breastfeeding is beneficial for you and your baby.

Drink a lot

Drinking a lot all day while you are breastfeeding can prevent you from dehydration and constipation. In addition, drinking can also avoid you from fake hunger that you are already full but want to eat. Adequate water intake can also speed up your metabolism, according to several studies.

Drink when you are thirsty, always provide a drink near you so you can easily get it. Drinking 8 glasses of water a day may be recommended but your needs can be more than that. It's best to look at the color of your urine. The thick color of urine indicates that you lack fluids and you have to drink more. Meanwhile, a clearer urine color indicates that your water intake is sufficient.

Also, you should drink water. Limit or even avoid drinks that contain caffeine, such as tea, coffee and soft drinks, because it can push your body fluids out more.

READ ALSO: Is it true that Breastfeeding Mothers Need to Drink More?

Do exercise regularly

Reducing a little of your intake is important as an effort to lose weight. But, which is equally important is to exercise regularly. Exercise is very helpful in losing weight. In addition, exercise can also help mothers relieve stress and sleep better.

No need to do strenuous exercise to lose weight. Just doing light exercise is enough, like walking casually by pushing your stroller. This activity is able to help your muscles work. Do sports for at least 150 minutes a week or 30 minutes per day.

Enough sleep

Not only for your physical and mental health, getting enough sleep can also help you lose weight. A study shows that new mothers who sleep at night for 5 hours or more are more likely to have more weight they get during pregnancy compared to new mothers who sleep for 7 hours a night.

When you are tired, your body releases the hormone cortisol and other stress hormones. This hormone can trigger weight gain. Also, when you are tired, you are more likely to choose unhealthy foods to meet your satisfaction. You are also more likely to have fewer activities when you are exhausted. Therefore, get a good night's sleep, at least 7-8 hours. If your baby is often fussy at midnight, you can work around this by going to bed faster.

Don't be too stressful

Many mothers who think too much about their weight, feel insecure, and finally stress themselves. In fact, stress can trigger you to eat more and in the end it can also cause weight gain. In addition, stress can also affect your milk production, this is a bad impact on your baby.

If you want to lose weight while breastfeeding, you should gradually reduce your weight, at least 0.5-1 kg per week (not more than this). Everyone may have different speeds in losing weight, but don't despair. Enjoy all the processes, so you get a healthy weight and excess weight You don't come back quickly. Even better if you continue to adopt a healthy lifestyle by eating healthy food and regular exercise.

READ ALSO: List of Foods that Mothers Should Avoid Avoiding

7 Tips to Lose Weight When Breastfeeding
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