How to Lose Weight Fast While Breastfeeding?
Healthful Vitality | 03/08/2022 | How to Lose Weight Fast While Breastfeeding?
Many women gain lots of weight during pregnancy. Although there is some reduction in body weight after childbirth, it is not always the case. It is common to find women who say that they became overweight after their first pregnancy. It is because they could not lose much bodyweight after the child’s birth.
During pregnancy, one needs to consume lots of calories to ensure the health of the child. However, this also alters gut health and may make some women addicted to high calories foods. Many of these foods might be nutritious, but they are still high in calories.
How to lose weight fast while breastfeeding?
Metabolism of breastfeeding women differs from not breastfeeding. Milk production requires lots of calories. On average, daily milk production requires about 400-500 calories a day. It means that it is easier to lose body weight while breastfeeding. After all, 400-500 calories are equivalent to what is spent during an hour of workout in a gym.
However, things are not as straightforward as they may sound. For example, during pregnancy, one cannot cut down much calorie intake. It is because going below 1800 calories a day may affect milk production. Thus, severe calorie restriction is not an option for breastfeeding mothers.
Similarly, the weight loss target while breastfeeding should be more moderate. Usually, one pound a week may be the right target (four pounds a month). However, losing bodyweight more than that may again affect milk production. Additionally, substantial weight loss may have a negative influence on hormones, too.
Dietary approach
Planning a weight loss diet while breastfeeding is a bit tricky. One should not practice highly restrictive diets like keto or paleo during this period, as it may reduce the quantity and quality of the milk. Similarly, do not go below 1800 calories a day.
Additionally, slowly reduce calorie intake over the period of a couple of weeks as a sudden reduction may do more harm than good.
The primary way to cut down calories could be switching to a low-carb diet. However, one may consume more proteins and high-quality fats like fatty fish, olive oil.
Adding fortified milk or milk products to the diet may help adequate calcium supply along with vitamin D.
Exercise
Cardio exercise may help lose extra pounds quickly. However, one should increase exercise intensity gradually. Exercise should not cause too much fatigue. Additionally, make sure that it does not cause irritation, mood changes, or reduction in milk production.
For breastfeeding mothers, mild production could be the limiting factor and an excellent indicator that they are doing more than needed.
Stay hydrated and rested
Drink lots of fluids at smaller intervals. Staying hydrated may help overcome fatigue and may also boost metabolism, thus helping lose more weight.
Additionally, adequate rest has particular value for breastfeeding mothers. Stress-induced by restrictive diet and exercise may be harmful not only for milk production. Breastfeeding mothers are also prone to mood disorders. To conclude, losing weight fast while breastfeeding may be challenging but possible. Aim for about one pound a week of weight loss. Do not practice severely restrictive diet forms, nonetheless, cut down total calorie intake by reducing carbs. Exercise, hydration, and stress management are other vital components.
Related Article: Faster Ways to Weight Loss.