How to lose weight after delivery while breastfeeding



What changes comes in pregnancy? 

The female body goes through significant changes to grow and give birth to a baby. It takes time for the body and the belly, in particular, to recover from pregnancy. You should understand that the uterus takes six to eight weeks to shrink back to its pre-pregnancy size, so the tummy can take a lot longer. Patience is of the key– remember the skin around the abdomen becomes flabby and has fat reserves.

Why its important to lose weight after delivery?

Importance Of Losing Excess Weight After Delivery
Losing weight after pregnancy is essential due to the following reasons - 

1.  Reason to obesity
Postpartum weight retention might be a major contributor to obesity. Obesity, in the long run, can increase the risk of other illnesses such as hypertension and diabetes.

2. Risk of lifestyle-related health complications such as cardiovascular diseases.

3. Undue pressure on joints, thus increasing the risk of joint problems such as arthritis.

4. Might increase the risk of postpartum depression.

Losing weight after pregnancy is good, but you need to know when and how to start.

Minimum nutrients needed - 

To begin your postpartum weight loss plan, you’ll need to consume the right amount of calories and other nutrients. These factors vary depending on age, metabolism, and activity level—but here are some guidelines to get you started.

Postpartum Nutrition for Breastfeeding Moms

Calories: 2,200–2,400
Calcium: 1,000–1,300 mg
Folate: 280 mcg
Iron: 15 mg
Protein: 65 g
Vitamin C: 95 mg

Postpartum Nutrition for Formula-Feeding Moms

Calories: 1,900–2,200
Calcium: 1,300 mg
Folate: 180 mcg
Iron: 15 mg
Protein: 44–50 g
Vitamin C: 60 mg

How to start?

Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest most often comes off over the next several months. A healthy diet with daily exercise will help you shed the pounds. Breastfeeding can also help with postpartum weight loss.

Your body needs time to recover from childbirth. If you lose weight too soon after childbirth, it can take longer for you to recover. Give yourself until your 6-week checkup before trying to slim down. If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply has normalized before drastically cutting calories.

Aim for a weight loss of about a pound and a half a week. You can do this by eating healthy foods and adding in exercise once you are cleared by your health care provider for regular physical activity.
Women who are exclusively breastfeeding need about 500 more calories per day than they did before pregnancy. Get these calories from healthy choices such as fruits, vegetables, whole grains, and lean protein.
DO NOT drop below the minimum number of calories you need.

Executing a weight loss plan

Let's discuss some eating tips  that help you to weight safely- 

1. No meal skipping

  With a new baby, many new moms forget to eat. If you do not eat, you will have less energy, and it will not help you lose weight.

2. Small meals- 

Eat 5 to 6 small meals a day with healthy snacks in between (rather than 3 larger meals).

3. Always Eat  your breakfast. 

Even if you do not normally eat in the mornings, get into the habit of having breakfast. It will give you energy to start your day and stop you from feeling tired later.

4. Slow down your eating

When you take your time eating, you will notice that it is easier to tell that you are full. It is tempting to multitask, but if you focus on your meal you will be less likely to overeat.

5. Always add on fibre and protein in diet 

When you reach for a snack try to include foods with fiber and protein to help keep you full (such as raw bell pepper or carrot with bean dip, apple slices with peanut butter, or a slice of whole-wheat toast with hard-boiled egg). 


  6. Drink at least 12 cups of water a day.

Keep a water bottle near the spot where you usually feed the baby, that way you'll remember to drink when they do.

7. Always Limit drinks like sodas, juices, and other fluids with added sugar and calories. 
They can add up and keep you from losing weight. Avoid products with artificially sweeteners.
Choose whole fruit over fruit juice.

8. Prefer whole fruits over fruit juices
 Fruit juices should be taken in moderation because they can contribute extra calories. Whole fruit gives you vitamins and nutrients and contains more fiber, which helps you feel full with fewer calories.

9. Choose broiled or baked rather than fried foods.
Limit sweets, sugar, saturated fat and trans fats.

Exercises for weight loss

A healthy diet combined with regular exercise is the best way to shed the pounds. Exercise will help you lose fat instead of muscle.

Once you are ready to start losing weight, eat a little less and move a little more each day. It may be tempting to push yourself into a hard routine for fast weight loss. But rapid weight loss is not healthy and is hard on your body.

DO NOT overdo it. Just a quick walk around the block with your baby in the stroller is a great way to start adding exercise to your daily routine.

1. Walking

Walking is one of the simplest ways to ease into a fitness routine after giving birth.

2. Deep Belly Breathing With Abdominal Contraction

This exercise is so easy you can do it an hour after giving birth. It helps relax muscles, and it starts the process of strengthening and toning your abs and belly.

How It’s Done: Sit upright and breathe deeply, drawing air from the diaphragm upward. Contract and hold your abs tight while inhaling and relax while exhaling. Gradually increase the amount of time you can contract and hold your abs.

3. Kneeling Pelvic Tilt

This exercise helps tone your tummy. Strengthening your abs can also relieve back pain.

How It’s Done: Start on all fours, toes touching the floor behind you, arms straight down from your shoulder line, palms touching the floor. Your back should be relaxed and straight, not curved or arched. As you inhale, pull your buttocks forward, tilting your pelvis and rotating your pubic bone upward. Hold for a count of three, and release.

4. . Kegels

This exercise will help you tone bladder muscles and help reduce risks of incontinence associated with childbirth. The more kegels you do, and the longer you hold them, the better control you will have over those leaks caused by sneezing, laughing, or picking up your baby.

How They’re Done: Your goal is to contract and hold the muscles that control the flow of urine. To get which muscles they are, start by doing the exercise while you use the bathroom. As you urinate, manipulate your muscles until the stream temporarily stops. Then release and let the urine flow. Remember what that feels like, and when you're not urinating, contract, hold, and release those same muscles. Try to do this 10 times per session, three times a day.

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