Once the baby is born, many women want to fit their favorite clothes as quickly as possible. Let’s learn how to Lose weight while breastfeeding meal plan? Losing weight during or after breastfeeding.
Breastfeeding and at the same time with a diet to get rid of the extra pounds of pregnancy are not recommended. However, there are some points you can keep in mind to lose weight healthily.
Can I lose weight while breastfeeding?
Lose weight while breastfeeding? A study by the University of Pittsburgh has shown that this works correctly. The scientists accompanied, interviewed, and measured 678 women over 15 years.
According to nature’s plan – many mothers lose weight through breastfeeding. Forming breast milk and breastfeeding in itself costs strength and energy, and your body automatically burns more calories than in the “Normal state” before pregnancy: around 400 to 600 additional calories.
However, it depends very much on your hormonal balance, how much, and whether you lose weight. After pregnancy, the body has to make another radical change. Unfortunately, it is often the case that the metabolism has become sluggish as a result of pregnancy. Then losing weight becomes much more difficult, you can Lose weight while breastfeeding meal plans.
Losing weight while breastfeeding:
When breastfeeding, you lose weight automatically. Who of us mothers has not heard these or similar sentences during pregnancy or shortly after birth? It happened with many women. However, the pointer of the scale often moves very slowly or not at all down or even up.
Support for the Lose weight while breastfeeding with meal plans, or early resumption of intensive sporting activities after childbirth is strongly discouraged. However, in addition to the natural processes, further weight loss can occur during breastfeeding. You should do it slowly and gently and should not cause malnutrition.
However, natural weight loss due to an increased calorie requirement should not be used to reduce calorie intake further to accelerate the weight loss effect.
What is the best way to lose weight?
To Lose weight while breastfeeding meal plans, the methods that slowly and gently reduce the mother’s weight are suitable and pose no danger to either the mother or the child.
If you have not changed your diet during pregnancy, this could make sense. Vegetables, fruits, and whole grains should play an important role here.
At first glance, a wholesome diet may seem too rich in weight loss plans. However, it is the best basis for optimal breast milk production and can still lead to weight loss due to the increased calorie requirements during breastfeeding.
Also, after a sufficiently long period of rest after childbirth, usually about six to eight weeks, light athletic exercises can be started to support weight loss. Here too, the gentle and slow approach has top priority to avoid any health risks. It’s especially true after a cesarean section, in the case of perineal injuries or birth complications.
Gymnastics is a gentle way of doing sports. At first glance, this does not seem sweaty enough to achieve significant weight loss. However, it is generally not advisable to lose weight too quickly.
Exercises are an ideal way to prepare the body for subsequent intensive training sessions and to minimize the risk of injury. However, intense exercise should only be started after weaning breastfeeding to avoid excess lactate and excessive acidification of the milk.
Therefore, you should choose low-intensity sports such as swimming. Walking pace can be integrated relatively easily into a healthy life and represent another option to boost calorie consumption.
In principle, it is essential to give the body time and, with patience, choose gentle and safe weight loss options. Ambitious and faster weight loss should only be made after the child has weaned.
Eat Healthy and Balanced Diet while breastfeeding:
If you want to do something good for yourself and your baby and trust that you can lose weight by breastfeeding. You only need to pay attention to a healthy diet and some exercise while breastfeeding.
If you want to support your body, use wholesome foods that are rich in proteins, fiber, minerals, and vitamins. Plenty of vegetables, fruit, fish, and lean meat are particularly suitable for this, as they provide the body with everything it needs. When it comes to bread, choose whole grain products that last longer and provide important fiber.
Calorie Requirements During Breastfeeding!
Milk production increases your energy requirements during breastfeeding. The energy content of breast milk is around 70 calories per 100 milliliters. From the baby’s drinking amount plus the energy necessary for milk production. There is an additional requirement of about 650 calories per day. Of course, the recommendations depend on the extent and type of breastfeeding. When breastfeeding is complete, the German Nutrition Society recommends an energy intake of 635 calories per day. In the first four months and 525 calories per day from the fourth month. If you are not fully breastfeeding, you should take in around 285 extra calories a day from the fourth month.
Expert advice: In my view, as a nutritionist, it is not recommended to use breastfeeding as a kind of weight loss cure. Here are the reasons at a glance:
- The mother’s diet affects the quality of breast milk
- Mother’s reserves are opened (calcium)
- Milk formation can be restricted
- Increased calorie needs of the mother through milk production
5 Tips for Healthy Eating:
Traditional diet concepts are not yet an option for a nursing mother after birth. Instead, focus on a Lose weight diet while breastfeeding meal plans change. Which provides the body with all of the essential nutrients necessary for breast milk production.
You should use the following foods as a guide for Lose weight while breastfeeding meal plan, or certain foods that are less nutritious and only add more kilos should be removed from the diet. But other small changes in everyday life can also help to work on the after-baby body.
1. Whole Grain Products
Whole grain bread or whole wheat rice and noodles are much more filling than alternatives made from white flour.
Fresh food is particularly useful for mother and child and provides both essential nutrients.
2. Fresh food
Fresh fruit or vegetables are ideal as a snack. The meals are full of valuable vitamins and nutrients and are usually low in calories. The focus should be on fresh vegetables.
3. Avoid Sugary Foods or ready Meals
Avoid high-fat and high-sugar products. In hectic everyday life, people tend to resort to snacks or prepared meals. However, they are less optimal from a nutritional point of view. Because they hardly saturate and also do not have any valuable ingredients that the body needs. You should also remove sweets and greasy snacks from the menu since they only add extra pounds.
4. Eat consciously and slowly
Even as a new mother, you should concentrate on three regular meals a day. Small portions and slow, conscious eating also ensure that you feel full more quickly.
5. Drink a lot
Drink enough, if possible unsweetened tea (except peppermint and sage tea) and still water.
Liquid fills the stomach, with unsweetened tea or water being particularly useful during breastfeeding. You should avoid coffee, as should high-calorie soft drinks.
- Eat at least five servings of fruits, vegetables, or salad a day (seasonal and regional). It gets your figure and your vitamin balance.
- Make sure you have an adequate supply of protein ( meat, fish, eggs, legumes ). Proteins satiate particularly well and for a long time.
- Consume three servings of milk and milk products ( including soy products ) every day. Milk is one of the best sources of calcium.
In terms of the health of the newborn, mothers should postpone their figure dreams. After all, there is still enough time to work on your own body.
Do you have any excellent Lose weight while breastfeeding meal plan to share, any exercise classes, DVDs, or stretches you can recommend? Please let us know below and read what others have said too!