Often the mother feels lighter after childbirth, but in fact, many mothers suffer from weight gain after childbirth, so how can the body lose weight during breastfeeding? Breastfeeding is a very important stage for your baby, so you must eat healthy and nutritious food. During this stage, the last thing you can think of is a healthy weight loss diet. Fortunately, health experts say that with some discipline in your eating and eating habits, you can shed excess weight after giving birth. If you depend on a healthy and balanced diet, and exercise regularly, you can lose excess body weight successfully and at the same time not deprive your child of any nutrition.
We know that you want to lose weight quickly and get back to the way you were before pregnancy and delivery, but losing weight does not require speed, but you must do it slowly so that you can lose weight very effectively.
The body needs more time to learn to lose weight and not to regain it again, so do not rush into the process of losing weight. A healthy diet with some exercise will help you in this, and the following is a list of foods that help you lose weight during breastfeeding
Ways to lose the body during breastfeeding
1- Fruits and vegetables
Do not forget to add fruits and vegetables to your diet during the breastfeeding period, as they will provide you with vitamins and minerals that will benefit your body and the newborn as well. Eating fruits and vegetables also gives your body more fluids and this is important in the formation of breast milk.
2- Proteins
The diet that a nursing mother follows should be rich in proteins, this will ensure that she will strengthen the muscles and also the muscles of your child and will give you the necessary energy and strength. If you are eating less protein, you will get tired easily and this may affect your baby’s milk supply.
3- Whole grains
Instead of eating white rice, refined wheat, or flour, you can rely on whole grains. Eating whole grains will provide the body with good “slow absorbing” carbohydrates that the body needs to produce energy. It is also a natural source of starch and sugar instead of harmful processed sugars.
4- Good fats
During the breastfeeding stage, the body needs fats as well, but it is better for the body to get the good fats. You can consume monounsaturated fats and polyunsaturated fats, which are considered good fats and do not cause a rise in blood cholesterol levels.
5- water
Water is absolutely necessary for a mother who is breastfeeding her child, and it is considered the best drink for a nursing mother. On average, a nursing mother should drink between 12-16 cups of water per day, and each cup should be about 150-180 ml. Water maintains the body and helps to expel toxins from it through urine, and it also keeps the body hydrated
– Meat and fish
Some say that eating meat may not be beneficial while breastfeeding, but don’t forget that it is a great source of protein and omega-3 fatty acids. Adding meat to your diet during pregnancy helps you lose weight effectively. Eat white meat, such as poultry and turkey, as it is better than red meat. Fish is also considered white meat, which is very beneficial for a nursing mother.
7- Do exercise regularly
Relying only on a healthy diet without exercise will not be beneficial and will not help you lose weight. Health experts recommend walking for at least 30-45 minutes a day. But doctors advise not to do strenuous exercise in the early stages of breastfeeding, but you can do light exercise such as walking. Always consult a doctor to find out the best exercise for you.
Things to avoid while breastfeeding
During the breastfeeding period, you should know that everything you eat as food will pass to your baby through breast milk. So if you are eating any unhealthy food, it is best to avoid it so as not to cause harm to the baby.
1- Caffeine
Caffeine is not good for a newborn’s health, so don’t have too much tea or coffee every day. And health experts advise to suffice with only one cup in the morning of tea or coffee, according to the guidelines that say that consumption should not exceed more than 300 milligrams per day of caffeine.
2- fast food
A nursing mother often feels hungry during the breastfeeding stage, and this is no reason for you to eat fast food. If you feel hungry, you can eat vegetables, fruits or even a snack of nuts instead of fast food that is full of calories.
In addition to fast food, doctors advise avoiding soft drinks and sweets during breastfeeding, as these foods and drinks can cause the accumulation of calories and unhealthy fats in your body, and this may hinder the process of losing weight.
Losing excess weight after childbirth during the breastfeeding period is somewhat difficult, but it is not impossible, just be patient, eat healthy food, and do light exercises regularly and you will notice the difference
