Fitness

Weight loss during breastfeeding

After having a baby, most women tend to get fit and lose weight like they did before pregnancy. It is better not to be too hard on yourself about this issue and take care of your baby with a little patience. With the help of healthy nutritional tricks, burn fat little by little and get fit.

There are many misconceptions about weight loss during breastfeeding. Some mothers think that simply breastfeeding their baby will bring their weight back to their pre-pregnancy weight. Some others think that if they breastfeed, they will not be able to reach their previous weight. But none of these notions are true. It is not bad to know that breastfeeding a baby burns almost 850 kilocalories per day for the mother, but this is at a time when breastfeeding women have more appetite for food due to the provision of the substances needed by the child, and since mothers are usually hungry and sleepless. they compensate by consuming simple carbohydrates, losing weight will not be an easy task. But by following the steps below, you can speed up the weight loss process during breastfeeding.

1- Don’t pressure yourself. After giving birth, it will definitely take a long time for everything to return to its pre-pregnancy state. Due to the changes of pregnancy, the thighs have grown, the chest has expanded and the uterus has increased in volume. All these changes took 9 months, so give yourself at least 9 months. During the first two weeks after giving birth, ignore your excess weight and only think about your baby. It is even recommended to start weight loss strategies after the sixth week. Until the baby is six weeks old, the conditions are difficult for both the mother and the baby. Your baby needs at least 40 days to adapt to the new environment. During this period, you will also regain your lost power due to childbirth.

2- Find alternative foods, think a little before you go to the food side. Instead of processed cakes, make yourself some popcorn. Food like Halim is a good breakfast for nursing mothers who want to lose weight. Halim keeps you full for a long time and stabilizes your blood sugar level. Starchy vegetables, such as baked potatoes, will also satisfy your need for carbohydrates.

3- Prepare foods in advance. Try to prepare fortified foods and snacks in advance. Steam some vegetables for a day and keep them in the refrigerator for several meals. Cook some low-calorie stews and keep them in the freezer. By doing this, whenever you feel hungry, instead of cakes and snacks, you have solid snacks to eat. At the same time, you will have more time to do weight loss exercises because your baby has placed enough responsibility and work on your shoulders that you will not have the opportunity to cook every day.

d462ba21-377d-4465-aad1-b8df4b414a8b

4-Eat less, always eat If a nursing mother stays hungry for a long time between two meals, her body undergoes hormonal changes that affect her milk storage. The body tries to compensate for its lost energy by using the body’s reserves, which causes a decrease in insulin production and a change in the level of thyroid hormones. Following these changes, prolactin, which is the hormone that controls milk production, decreases. When you feel hungry, your mind craves exactly the same food that you should not eat. So divide your meals into six smaller portions throughout the day.

5- Get fewer calories, there is no problem if you want to diet while breastfeeding, but on the condition that your daily calorie intake does not reach less than 1800 calories. You should consume all kinds of fortified foods and control the calories you get.

6- Don’t forget exercise. At least 6 to 8 weeks after giving birth, stop exercising and then start exercising. If you are going to do heavy exercises, eat a healthy snack containing carbohydrates about half an hour before starting the exercise. For example, eating half a baked potato before a run will prevent your milk supply from being depleted.

Burn more calories than ever with these exercises

7- Be persistent. Each person’s weight loss process is different from another. Do not be disappointed if you see that you lose weight later than other mothers. Breastfeeding mothers usually lose half a kilogram of weight every week despite a proper diet. The interesting thing is that you can even extend this program to the rest of your life. As a result, you should reduce the amount of calories you receive and increase the hours of exercise. As long as you burn more calories than you take in, you will always lose weight. So if you want to eat the fatty foods you like, you should walk more, run and relax.

December 3, 2016 20:55

share (How can you send this article to others)

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button