Losing weight is nothing new in the world of fitness, but when it comes to losing weight while breastfeeding, that can be a little more tricky.
Thousands upon thousands of women have trouble losing that baby weight, even after they stop nursing. The good news is that there are some things you can do to help yourself on your road to shedding those extra pounds you gained during pregnancy. If the scale just won’t move downward, even though you are doing all the right things health-wise, keep reading because we’ve got gems of information in store for you.
But what are some tips on how to safely lose weight while breastfeeding? We have 9 tips for you to follow below!
Don’t Skip Meals
Going for long periods without eating can slow down your metabolism. When you’re breastfeeding, you need more calories than usual, so don’t skip meals! Make sure you’re eating breakfast, lunch and dinner every day with snacks in between if necessary. You should be drinking at least 8 glasses of water every day as well. Drink before you feel thirsty so that your body doesn’t mistake thirst for hunger!
Drink Plenty Of Fluids
Fluid intake plays a vital role in weight loss in breastfeeding mothers because it’s necessary for proper digestion and excretion of wastes. Drinking plenty of water is important in keeping skin soft and supple as well. However, caffeine should be avoided since it stimulates urination. It also helps increase feelings of fullness so that you eat less than usual throughout the day.
Don’t Cut Out Any Food Groups Completely
Losing weight while breastfeeding means eating a healthy, well-balanced diet. When you cut out food groups completely (like fat or carbs), you’re setting yourself up for failure. Even if you’re not breastfeeding, cutting out certain food groups completely can be dangerous because it leaves little room for dietary error and does not take into account individual variations. Breastfeeding mothers need an extra 500 calories per day on average (consult your doctor first).
Add More Fiber To Your Diet
Fiber is incredibly important to the body whether we are breastfeeding or not! It’s important to include foods like whole grains, vegetables and fruits in your diet as much as possible to help regulate bowel movements since constipation can lead to weight gain. Fresh fruit juices, vegetables and fruit (especially ones with edible skins like bananas, apples and oranges) are great for losing weight while breastfeeding.
Don’t Forget About Exercise
Breastfeeding burns extra calories, but it’s not enough to lose weight safely or quickly. You need to participate in some sort of exercise (try swimming!) every day to help speed things along. If you don’t like exercising outside, stay active by doing household chores or playing games with your baby instead!
Avoid Unhealthy Substitutes
Losing weight while breastfeeding doesn’t mean depriving yourself of everything that tastes good – just the unhealthy things! When trying to lose weight, be sure to avoid high-calorie snacks such as cake, muffins or chocolate. The calories in these types of foods may add up quickly, but they won’t make you feel full for very long.
While you’re breastfeeding, it’s especially important not to cheat on your diet because any weight gained during pregnancy is a lot harder to lose afterward. If you think that slipping once in a while won’t hurt, think again! Losing weight while breastfeeding takes time and patience – losing it too quickly can decrease milk supply and slow things down even more. That being said…
Give Yourself Time To Lose The Extra Weight
Breastfeeding mothers have been known to lose between 1-2 pounds per week without changing their eating habits if their weight was normal before getting pregnant. On average, breastfeeding women also need an extra 500 calories per day to produce the required amounts of milk. If you’re overweight, losing weight while breastfeeding will be a little slower because your metabolism is not as fast as it would be otherwise.
Breastfeeding mothers should avoid fad diets or weight-loss shakes that claim to help them lose weight fast because their bodies are constantly building up milk supply – this puts a lot of stress on your body and can make you feel fatigued and weak very quickly. Stick with nutritious meals you prepare yourself instead of risky diet pills!
Choose Healthy Snacks
Healthy snacks that are high in fiber such as fruit will keep you feeling fuller longer than foods like candy or chips. Try eating complex carbohydrates instead of simple carbs whenever possible because they provide more energy for breastfeeding mothers before causing a blood sugar spike.
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