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The desire to lose weight fast and return to good shape are recurrent among women who have gone through a recent pregnancy. However, it is not new that the most effective way to lose weight in the postpartum period , besides maintaining a balanced diet, is through breastfeeding .
The breastfeeding releases hormones such as oxytocin and generates a series of changes in the woman’s body, demanding that the body metabolism and strive for daily milk production.
We will understand how breastfeeding loses weight and effective weight loss measures without harming the health of the mother and baby.
Breastfeeding and Weight Loss
The World Health Organization (WHO) advises that breastfeeding should be a priority until the sixth month in the baby’s life , when other foods are also introduced .
The breast milk is a food of great importance for the newborn , is a source of nutrients, vitamins and minerals needed for healthy child development.
Burning Calories
The benefits of breast milk and breastfeeding are not restricted only to the baby, but also to the mother’s health. Studies prove that breastfeeding is the main means of weight loss, because for the body to produce milk it requires burning approximately 800 calories .
Research on Weight Loss x Breastfeeding
Breastfeeding mothers are able to get back into shape faster, as evidenced by research carried out at the University of Georgia, in the United States. The study evaluated some mothers over 12 weeks. Those who breastfed lost more weight , even with a higher calorie intake and little physical activity.
Breastfeeding mothers can lose up to two pounds a month . The effort required by the mammary glands in the production of milk reaches around 600 to 800 milliliters daily. The activity is so intense that it can cause the loss of 800 calories, which would be the same as 30 minutes of walking.
Can Lactating Diet?
Lactating can have a nutritious diet and reduce the consumption of some calories that hinder weight loss. Check out what should not be missing in the menu of the mother who is breastfeeding and options that should be avoided:
- Healthy fats: include avocado, olive oil, salmon, chestnuts, tuna, walnuts and others on the menu;
- Avoid bad fats: butter, fried foods and foods rich in vegetable fat, for example: industrialized cakes and pies, stuffed cookies, industrialized stuffed cake, etc;
- Drink plenty of water, at least two liters a day;
- Avoid substances such as alcohol and caffeine that can be absorbed and come into contact with milk; However, a cup of coffee a day will not hurt;
- Clear urine indicates that the body’s hydration is up to date;
Be careful when adopting a radical regime
Especially in the first two months of postpartum, no diet is recommended . Healthy eating, breastfeeding and a moderate exercise routine (with medical advice) will provide ideal and healthy weight loss.
When the mother suddenly loses weight (1 kilo per week) the production of toxins increases , which are sent to the bloodstream and these substances can come into contact with milk.
Before thinking about a radical diet, know that it is important during the breastfeeding period to replace the nutrients necessary for milk production and health of the body, both for the mother and the child. Eat whenever you feel hungry, just replace foods that are unhealthy and high in calories, with more nutritious options.
Have a balanced and varied diet
Although foods rich in omega-3s are healthy for pregnant women, having these options as the only source of nutrient can be harmful to the baby’s body and health. After birth the baby goes through an intense growth phase, which will require even more nutrients from the mother’s body .
It is important to consult a nutritionist so that the professional can advise on the ideal caloric amount for your case, including: carbohydrates, grains, proteins, fruits, vegetables and vegetables. A healthy diet includes 50% fruits, vegetables and legumes, the rest for proteins and grains.
Breast Milk Flavor
A curiosity is that breast milk tends to change the flavor , taking into account what foods the mother consumes. The baby’s habits in the future are related to what the mother eats and reaches him through milk, which can affect his preferences.
If from breast milk he is already used to eating healthy foods , he probably will not show any kind of refusal when it comes time to introduce food.
To lose weight in the postpartum period, avoiding calories is essential and not necessarily following some type of diet, but rather food reeducation . Good examples of calories that interfere with weight loss and can be avoided on a daily basis: pizza, ice cream, soda, butter and industrialized juices.
Small Meals
Snacks containing fruit salad, toast or vitamins are healthy options before main meals. This way you avoid consuming more at once for lunch or dinner. Salads and vegetables should make up 50% of the dishes during meals , chew well and feel full, avoiding eating until you feel stuffed.
IMPORTANT: Avoid the common pattern of two meals a day. In this case, by waiting so many hours to eat you can consume a greater amount of calories.
When is the Time to Start Exercising?
The most intense exercises for weight loss should be started from the moment the mother realizes that she will no longer breastfeed or that the milk is decreasing. At the end of breastfeeding the body will burn fewer calories, however it should decrease caloric intake. This is the ideal time to exercise and seek again a new food program with the nutritionist.
See Also: Anna Hickmann’s Postpartum Weight Loss Diets and Celebrities
My name is Dr. Alexis Hart I am 38 years old, I am the mother of 3 beautiful children! Different ages, different phases 16 years, 12 years and 7 years. In love with motherhood since always, I found it difficult to make my dreams come true, and also some more after I was already a mother.
Since I imagined myself as a mother, in my thoughts everything seemed to be much easier and simpler than it really was, I expected to get pregnant as soon as I wished, but it wasn’t that simple. The first pregnancy was smooth, but my daughter’s birth was very troubled. Joana was born in 2002 with a weight of 2930kg and 45cm, from a very peaceful cesarean delivery but she had already been born with congenital pneumonia due to a broken bag not treated with antibiotics even before delivery.
