The biggest hurdle for most moms is just finding time and getting started. I love having one of these large reusable water bottles with me all day! They stay cold and are easy to carry with me throughout my busy day. Great water bottle for staying hydrated all day! Not only does the instructor, Katie, know from firsthand experience how to lose weight while breastfeeding, but she provides a Facebook group with a great support system. The program walks you through eating right, healing your body, and gives you a workout plan to get you feeling back like yourself in no time!
The Breastfeeding Friendly Diet Helping Mums Lose Weight
For some women, like me, as soon as I stopped breastfeeding I quickly lost the extra weight that my body was holding on to. Some people, however, may find that they just need to adjust their exercise routine or eating habits. Finding something you love to do can help you stick with a workout schedule. Weight loss does not need to be an overnight thing. Jen is a Registered Nurse, owner of Minnesota Momma, and mom of two little ones. She loves to focus on topics that keep families happy and healthy from pregnancy through birth and beyond. Table of Contents.
How to Lose Weight While Breastfeeding Without Reducing Your Milk Supply
Does dieting during lactation put infant growth at risk? Nutr Rev Jan;59 1 Pt 1 For some women, postpartum retention of weight gained during pregnancy may contribute to obesity. A recent week randomized intervention showed that infants of initially overweight, lactating mothers who exercised and dieted to lose an average of 0. The effect of weight loss in overweight, lactating women on the growth of their infants.
N Engl J Med Feb 17; 7 This study found that weight loss of approximately 0. McCrory MA, et al.
Breastfeeding and weight loss
Randomized trial of the short-term effects of dieting compared with dieting plus aerobic exercise on lactation performance link is to full article. Am J Clin Nutr May;69 5 Longer-term studies are needed to confirm these findings. Dewey KG. Effects of maternal caloric restriction and exercise during lactation link is to full article. A short period of more rapid weight loss is not harmful to lactation. After that period has passed, try to lose weight at a slow, but steady, pace, rather than all at once.
A pound and a half a week is a reasonable goal. These things might possibly be risky for anybody, and are especially high-risk while nursing.
Studies show that losing weight too quickly puts additional stress on your cardiovascular system. This makes keeping the weight off a lot more difficult than if you had lost weight over a more extended period of time. Give it time. Not all women experience postpartum weight loss during breastfeeding the same way. You should think about your weight loss plan as a long term, healthy lifestyle, rather than an immediate goal. Don't get discouraged if your weight loss doesn't go exactly as you hoped.
You may drop some weight quickly in the first few weeks after you deliver, but keep in mind that it will not all come off that quickly. Don't expect results overnight. It might take a year or more to lose the additional weight you have acquired while pregnant. Unless you're a celebrity with a personal trainer, nutritionist, and live-in nanny, losing your baby weight takes time.
Some women find it very difficult to lose weight while breastfeeding and experience a greater loss in weight after they wean their baby. This may be due to lack of routine and sleep, which can contribute to overeating. Your body also releases the hormone prolactin during pregnancy and breastfeeding, which triggers milk production. Some research suggests that if you have a higher level of prolactin, it can suppress your metabolism. Part 1 Quiz Which option is best for losing weight while breastfeeding? Take a natural diet supplement.
Jump into your weight loss plans as soon as you give birth.
Try to return to the eating habits you had before you got pregnant. Eat several times throughout the day. Set a goal of losing 2 pounds per week. Want more quizzes? Keep testing yourself! Part 2 of Select foods high in nutrients. Choose foods rich in iron, protein, and calcium, as opposed to foods with empty calories or those high in fats or sugars. High protein foods are especially important because they will keep you feeling full for longer. Try to avoid foods that are highly processed or that are simple carbs, like white bread, white rice, cookies, and candy.
This will help you lose weight without sacrificing your nutritional health. Good sources of iron include whole-grain products, dark leafy vegetables, and citrus fruits. Eggs and dairy products, as well as leans meats, soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains contain protein.
For calcium, consider dairy products or dark green vegetables. You can also find calcium-enriched products like juices, cereals, soy milk, yogurt and tofu. Avoid overly processed food, fatty food, sugar, and caffeine. Not only will it help you lose weight, but a healthier diet enhances the nutritional value of your breast milk. Junk foods and fast foods offer empty calories that do not offer sustained sources of energy you need to take care of yourself and your baby.
Avoiding the extra salt, sugar and preservatives in processed foods is better for you overall. Replace those fat calories with foods that are lower in fat, but higher in protein. Many sodas also contain caffeine, which should be limited to less than 2 to 3 cups per day. More than that can disrupt your baby's sleeping habits and yours. Keep track of your progress. There are creative ways to chart the progress you have made in your efforts to lose weight. A weight loss chart can help you see on a daily, weekly, monthly and even yearly basis how much you have lost. Make you own chart using an excel spreadsheet.
This option allows you to include information that is most relevant to you. Download a weight loss chart. There are many different types of weight loss charts available with just a brief online search.
Many are free to download and print out. There are examples of other types of body measurement charts available online as well. Get inspiration from what other people have done to create your own. If you chose to chart every day, pick the same time of day in which to weigh yourself and record it. Remember that you tend to weigh the least first thing in the morning. Try to keep your charting within reason. Try to de-stress. The stress that comes with a new baby is difficult to handle, but try to keep stress at bay as much as you can.
Stress can get in the way of your weight loss plans. When you feel stressed, your body releases cortisol, which can increase appetite and drive you to eat more. Keep a journal of your experiences with motherhood, breastfeeding, and your efforts to lose weight. Share your thoughts with your partner or a trusted friend or relative. Commiserate about the challenges that come with a new baby with other moms online or in person.