You can Lose Weight While Breastfeeding. However, the question is how to lose weight while breastfeeding? You need to ensure that you do not compromise on a balanced diet, as this could reduce your milk supply. Breastfeeding already consumes many of the additional calories and you need to ensure that you have a healthy caloric intake. Besides, there are other precautions that you should take while trying to lose weight when breastfeeding and additional tips to facilitate weight loss when breastfeeding.
When to Lose Weight While Breastfeeding?
In essence, breastfeeding actually makes the weight loss process much easier, as the energy fat stored in the body is used in milk production. Losing weight while breastfeeding is possible, but it requires great caution. Since most experts recommend breastfeeding for at least several months after delivery, it is probably important to wait for dramatic weight loss until after you stop breastfeeding.
It is a slow process and you may want to plan for a 10-month process if you wish to get your pre-pregnancy body back. The Healthiest Way to Lose Weight is through a gradual process and you need to start by eating healthy foods with a low fat content. Choose to eat whole foods and eat slow so that you can tell when full. Exercise is also important and drink plenty of water. Overweight women will need to take their weight loss a notch higher and we recommend visiting a nutritionist or dietician.
How to Lose Weight While Breastfeeding
1. Wait Till Your Baby Is Two Months Old
Give yourself at least two months after giving birth before you can start the weight loss process. Remember that your body will need time to establish enough milk supply and also recuperate from childbirth.
2. Eat at Least 1500-1800 Calories
Do not consume anything less than 1500-1800 calories a day. Studies show that having a lower caloric intake could be risky for your health and some mothers may require a higher caloric intake than this.
3. Decrease Your Calorie Intake Gradually
Your calorie intake should not be reduced drastically, as this could also lead to a drop in your milk supply. This is because the body goes into a starvation mode consequently cutting the essential resources to support milk production. Low-Carb Diets, liquid diets and weight loss medication are not recommended for nursing mothers.
4. Lose No More than 1.5 Pounds Every Week
Keep your weight loss normal and do not lose more than 1.5 pounds a week. However, there is a study that supported losing 2.2 pounds which is the equivalent of a 1kg per week. In the study, the mothers underwent an 11 day diet, which is not recommended by us.
5. Drink a Lot of Water
Water is essential in the metabolic process and it is recommended that you drink at least eight ounces of water after breastfeeding. Avoid caffeinated drinks and it’s important to note that caffeine is not only present in tea and coffee. Soft drinks, energy drinks, chocolate and various types of foods also contain caffeine. Breast milk is made up of 50% water.
6. Begin with Exercises
Before you can start dieting, take up light exercises. Focus on aerobics and cardio workouts. You can begin by taking 30 minute workout sessions three to five times a week. Brisk walks can also help and you can use this time to take your child out for some fresh air. Do not overwork yourself.
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