We all know that breastfeeding is beneficial for babies. But, do you know that it can also help you lose some excess calories? Doesn’t this come as a blessing when you are trying to get rid of the post-pregnancy weight gain? We can hear that collective ‘yes’ till here. But, it is important to be careful and cautious while losing weight during breastfeeding. It is essential to retain some of the extra body weight while you are nursing.
Losing weight may seem like an impossible task right now since taking care of your angel can be pretty time-consuming. Don’t worry though. If you eat right, exercise daily, and take care of yourself, you’ll be able to lose that weight. And, you can do all this while staying safe. All you have to do is incorporate some positive changes into your daily routine. And, here we bring you some of them:
1. Have More Regular Meals
You may have heard of this one quite often – eat more often if you want to lose weight. While nursing, you need to have an additional 330-400 calories to maintain your energy (1). It is important that you don’t starve yourself given that you are nursing and also recovering from childbirth. Also, a study has shown that there is a drop in post-pregnancy weight retention even with no caloric restriction (2). Also, if you eat often, you won’t let hunger get the better of you and will be more careful about what you eat.
2. Keep Healthy Munchies Handy
Keep snacks such as dry fruits, apple slices, nuts, or carrot sticks near you. Whenever you feel hungry in between two meals, this can help satisfy your cravings without you having to indulge in junk food. Whether you are at home or outside, you may not get much free time. And, you can easily have these healthy snacks whenever you get a moment to spare.
3. There Is No Need To Rush
You may want to wait for at least two months after childbirth before you actively jump into the weight loss regime. What you can do in this phase is to eat healthily and avoid fast foods as much as possible. Even after that, try to shed the excess weight at a steady pace. Don’t go for extreme diet plans or fat burning tablets and medicines, which may be risky.
4. Opt For Nutrient-Rich Food
Go for foods rich in calcium, protein, or iron instead of high-fat food. In fact, such healthy food may even make you feel full for comparatively longer. And, steer away from high-processed foods. This can help you lose that post-pregnancy weight without compromising on your nutritional requirements.
5. Avoid Caffeine And Sugar
Not only will this help you shed that excess weight, but this may also help enhance the nutritional value of the breast milk. Such foods offer empty calories and don’t even help maintain the energy levels. In fact, fast foods are also a bad idea.
6. Keep A Progress Chart
You can come up with innovative and creative ways to track your progress with respect to weight loss. This can help you determine how many kilos you are losing on a monthly, weekly or daily basis. When you see your efforts paying off, you will be even more inspired to keep working hard.
7. De-Stress Is The Key
Even though it is difficult soon after you become a mother, try to keep away from stressors as much as possible. It may get in the way of your efforts to lose your weight. For some people, stress can increase their hunger pangs. So, indulge in rejuvenating activities such as meditation or even the much-needed massage.
8. Stay Active
Even a simple exercise like power walks or yoga can do the trick. You don’t have to overwork yourself. Make sure you keep your as well as your baby’s comfort in mind since it is important to maintain a certain weight while nursing. Just stay active and do simple exercises to shed those extra pounds.
We hope that these tips help you in achieving your goal. And, don’t forget to cherish these moments with your little one. Happy motherhood!