01/8 Does breastfeeding help new mothers with weight loss?

Breastfeeding has numerous advantages for mothers, including a reporter ability to reduce weight more quickly after giving birth. Although the amount of time it takes to lose weight after giving birth varies from woman to woman, many nursing mothers report that breastfeeding has aided them in regaining their pre-baby figure more rapidly. In contrast, many women reported an increased post pregnancy weight.

But how far true along is it? We explain

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02/8 How breastfeeding can aid weight loss

Breastfeeding is widely viewed as nature's way of assisting new mothers in losing baby weight. According to studies, breastfeeding mothers burn an extra 500 calories per day on average, which is the equivalent of skipping a small meal or a large snack, or doing an hour or half of moderate-intensity physical activity.

This phenomenon is not just giving nutrition and protecting your baby from illness but the fat cells produced in your body throughout pregnancy, as well as calories from your pregnancy diet is consumed by the body to fuel the milk production.

If new mothers are aware of what they consume, such as reducing processed foods and increasing their intake of lean protein, fiber-rich fruits, vegetables, whole grains, and legumes, this can also help one to get back to the pre-pregnancy weight.

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03/8 ​Is it effective for every lactating woman?

It may not be easy for all mothers to lose weight while breastfeeding. Many nursing mothers take longer to lose their baby weight than normal time frame due to many reasons listed below;

Breastfeeding can have potential to increase hunger

Breastfeeding raises your body's energy requirements for producing milk for your young one. It 's far more expensive than you might expect for your body to produce milk and satisfy all of your basic needs including self and newborn care. As a result, while nursing, you eat more and move less to compensate for the higher calorie expenditure.

Irregular sleep pattern

In addition, new mothers' sleep patterns are often erratic and disrupted. Sleep deprivation has always been linked to increased hunger and appetite, both of which can make losing weight more difficult.

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04/8 ​Healthy Weight Loss Strategies for Breastfeeding Mothers

It's a fine balancing act to lose weight when breastfeeding. To lose weight, you must generate a calorie deficit, but doing so too radically might make it difficult to absorb adequate nutrients and leave you exhausted and hungry. Furthermore, not eating enough may make it difficult to produce adequate milk. Hence below are some ideas for shedding pregnancy weight in a healthy and nutritious manner.

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05/8 ​Consider a well balanced diet

Breastfeeding women should aim for a daily calorie intake of 1500–1800. This permits you to ingest sufficient nutrients while minimizing the risk of scarce milk production. Moreover, replacing processed foods with high-protein, high-fiber foods will help you feel satisfied for longer. According to studies, meals that are visible or conveniently accessible are more likely to be consumed. So stock up on healthy snacks and keep pre-cut fruits and vegetables on hand. Do consider your eating speed as you may consume up to 71 percent more calories if you eat for less than 20 minutes or while preoccupied. Instead, sit down and tune in during mealtimes – ideally while your infant is sleeping.

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06/8 ​Stay hydrated

It's critical to drink enough water, especially unsweetened liquids like water, to keep your milk production up. It may also aid weight loss by keeping you full and energised.

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07/8 ​Fix exercise to your routine

Moderate exercise, contrary to popular belief, will not have a negative impact on your milk production. Breastfeeding women can maintain muscle mass by combining nutrition and exercise.

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08/8 T​ry completing your sleep

Hunger and cravings might be exacerbated by a lack of sleep. Plan at least a couple 30-minute naps for yourself while your baby sleeps to compensate for your loss of sleep.

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