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One of the first things that cross your mind after giving birth is how you will shed this baby weight. You must have started to look for the fastest ways to get in shape without sacrificing your milk supply. Don’t get tempted by quick fixes. Avoid crash diets and exercise frenzies. Your body needs some time to heal and return to its healthier state after pregnancy. A quick fix approach is not just harmful to your body. It can also reduce your breast milk supply, and as a result, your child’s health suffers. Therefore, we would recommend you to stick to the natural ways to shed those extra pounds. Don’t be impatient. Keep your diet balanced, walk the extra mile, stay at the top of your sleep, and give your body some time to return to its normal state.
Book an appointment will your doctor to consult if it’s the right time to hit the gym. If he gives you a heads up, only then add work out to your daily routine. If you want to know how to follow the natural weight loss process after pregnancy, this article is for you. Here is how you can lose weight while you are breastfeeding.
Ways to get in shape while breastfeeding:
Drink as much water as you can:
For anyone who is trying to lose some extra pounds, it’s essential to drink an adequate amount of water every day. It doesn’t just help you to lose weight but aids your overall health and fitness. For breastfeeding moms, it’s important to drink eight to ten glasses of water every day. It is a natural way to lose those extra unwanted pounds since water regulates your standard body systems. It improves blood circulation, digestion, adjusts your body temperature, makes the transport of nutrients possible, and, most importantly, it aids in milk production.
Water purifies your body and keeps it toxins free by assisting kidneys in their function. You feel fuller for longer. This way, it suppresses your urge to overeat. If you need some energy to work out, drink plenty of water as it provides your muscles with the oxygen they need.
If you think drinking eight glasses of water is too much for you, start by drinking two glasses as you wake up in the morning. Drink two more at lunch and dinner. To consume the last two glasses, fill up a water bottle and sip on it on the go.
Get an infusion bottle if you are not a water drinker and add some hint of lemon or another fruit to make it taste better. It is a great way to avoid the craving for sugary drinks since they can make their way to the baby’s tummy through breast milk.
You don’t need maternity clothes shopping tips anymore. Prepare your body to fit into your regular clothes by drinking enough water every day.
Never skip a meal:
When you are breastfeeding, your baby’s health depends upon yours. The majority of women think skipping a meal or two will help them achieve their ideal weight quicker. That’s far from the truth because when you skip breakfast, lunch, or dinner, you slow down your metabolism. You lose energy to perform day to day tasks, including exercise. It makes it harder for you to even care for your baby.
According to various studies, women who consume a lower number of calories than recommended face problems along their weight loss journey. Their weight loss plateaus or stops altogether.
If it’s hard for you to make time for lunch, replenish your lost calories by eating smaller but healthy snacks throughout the day. Have an apple after you breastfeed to compensate for the lost calories.
Make healthier food choices:
To provide your child with all those nutrients, he needs to grow; you need to consume enough calories. When you breastfeed, you do shed a lot of calories. If you start to work out while limiting your calorie intake, it can cause a problem for you and your child. It can lead to weakness and low milk production in your body.
As you breastfeed, you need to consume at least 400 to 500 additional calories. This way, you can maintain your energy level as well as proper milk production. If you lead a sedentary lifestyle, your calorie consumption count should be 2,250 to 2,500 calories every day. If you have a moderately active lifestyle, you should consume 2,450 to 2,700 calories daily. If you are on your postpartum weight loss journey, you need to consume 2,650 to 2,900 calories daily. While adding more calories to your diet, make sure that you are in taking the right ones. The best way to make your meals healthy but calorie-rich include:
Adding fruits and vegetables:
If you want to consume healthy calories, make sure that a significant portion of your calorie intake consists of fruits and vegetables. The best way to incorporate them into your diet is to start your day with fruit or a smoothie. Add some banana or strawberry to almond milk, throw in some spinach, and enjoy a healthy, rich in nutrients smoothie.
Consume lean protein:
If you want to add healthy calories to your diet, make sure that your diet is rich in lean protein. To make that happen, you need to add items like chicken, fish, protein powder, and beans to your diet. If you add a scoop of protein powder in your smoothie, you can round out your energy-rich breakfast.
Incorporate Healthy fats:
Fats are not always bad. There are various ways through which you can incorporate healthy fats into your diet. You can add some Avocados, Hemp seeds, Walnuts, Olive oil, Almonds, Coconut oil, Chia seeds, and Olives to your turkey sandwich or bowl of oatmeal.
Workout but safely:
Balancing your diet is only half of the struggle. You also need to add moderate exercises to your routine to lose weight while you breastfeed. However, you need to consult your doctor first. If your doctor feels it’s safe for you to exercise, ease back into your former fitness regimen. You can start by going on a walk and doing some safe postpartum workouts. Yoga is the best exercise for moms who want to start their postpartum weight loss journey.
Incorporate 20 to 30 minutes of Weight-bearing and Cardiovascular exercises to your daily routine to get back on the track.
Take your vitamins:
While you are on your weight loss journey, you need to make sure that you are not depriving your baby of the essential nutrients. You need to replenish your body with the energy lost during the workout. Make sure to take your vitamins daily. They help your body in absorbing calcium. They also reduce your chances of developing diabetes and blood pressure. Moreover, they improve your immune system to fight seasonal cough, cold, and fatigue.
Breastfeed when your child demands:
We know by now that breastfeeding burns calories. Make sure to nurse your newborn on demand. When you incorporate weight loss exercises into your routine, you lose weight. But you need to signal your body that even though the fat deposits are disappearing, it still needs to produce milk. To make that happen, you need to nurse your newborn as many times he demands in a day. Put frequent breastfeeding into practice, along with work out to get the best results.
If you find it hard to go to the gym, you always purchase exercise equipment and protein powder from online stores. You can avail discount coupons to get discounts on gym wear and workout equipment. You must teach your kids about money-saving by telling them how to use discount coupons. Get in your best shape within a matter of months. Follow the tips mentioned above to get the best and long-lasting results.
Meet Our Author: Elice Max
I am a blogger who writes on emerging trends, pop culture, and lifestyle. One of my key areas of interest is money-saving and leading a frugal life. Hypocritically, I do enjoy Broadway once in a while.
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Good advice! I’m not a momma yet, but I plan to be one soon! I’ll keep this in mind for then and pin it =)
Having worked in the fitness industry for a number of years I love that you are promoting healthy ways for new moms to get back into it! Gentle exercise (like yoga) is definitely key as well as gentle weight training to start.
Moms don’t have to be unfit! Love it