How to lose weight while breastfeeding and maintain lactation

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

The desire to lose weight occurs in many women. Moreover, the problem is observed both after natural childbirth and as a result of cesarean section. We will tell you in detail how to lose weight while breastfeeding and maintain lactation.

Is it possible to lose weight during lactation

The opinion that during feeding a woman cannot lose weight is wrong. Many young mothers believe this, weaning the baby from the breast, choosing artificial mixtures. And this is a big mistake.

To lose weight while breastfeeding and maintain lactation, you can do nothing. Everything happens naturally - many women, continuing to breastfeed, fully restore their prenatal indicators until the baby reaches 12 months.

According to many women, the development of the child depends on the fat content of milk. Young mothers begin to eat fatty and sugary foods to increase its calorie content, and this is wrong. The formation of the composition of the mother's milk occurs during pregnancy. Therefore, it will not be possible to change it. But at this time, protein food is especially needed.

General Tips

There is no unequivocal answer to the question of how to lose weight while breastfeeding and maintain lactation. It all depends on the individual characteristics of the woman. Particular patience is required after obstetric surgery. Many aspects that are important to consider are appropriate for all breastfeeding women.

When producing milk, the body spends 500 calories. Therefore, if the daily diet is 1500-1800 calories, then up to 1 kg will be lost per month. According to doctors, by the third month, the hips are greatly reduced. If you do not leave feeding, then after 6 months the process of weight loss will be noticeable. It turns out that if you follow the calorie intake, you will be able to lose weight.

If you transfer the child to artificial mixtures, then the problem will not be solved. According to statistics, if mothers continue to breastfeed, then they lose weight faster. With constant diets, women only harm their health. But the baby needs mother's milk, which forms a strong immunity.

It is thanks to lactation that it will be possible to get rid of excess weight. Usually, by the 9th month of breastfeeding, the figure becomes slimmer. If you continue to feed further, then gradually the fat leaves the arms, thighs, abdomen, chest. Milk is formed in the body, and the woman loses weight.

Nutrition

To lose weight while breastfeeding and maintain lactation after cesarean, it is advisable to consult your doctor. During pregnancy, a woman gains considerable weight, so it will not be possible to quickly get rid of it. It is important to proceed in stages.

A young mother needs special food:

1. It is necessary to balance the receipt of proteins, carbohydrates, fats. All components that come in excess add weight.
2. The diet should include foods that provide up to 60 g of fat per day. You should not eat cookies, muffins, sweets.
3. It is necessary to reduce the amount of food saturated with carbohydrates. Their excess prevents the breakdown of fat. Do not eat sweets, pastries, or soda.
4. Lack of protein causes depletion of muscle mass, weakening of cellular connections. This component shapes the figure, strengthens the muscles.

Fractional meals are useful. During lactation, they consume boiled vegetables, steamed meat and fish dishes. From cereals it is better to choose buckwheat, oatmeal, corn. They are rich in valuable vitamins and minerals.

The diet should not contain fried, salty, spicy foods. Sweets and flour are prohibited. From the menu, you need to remove foods that cause allergies in the baby, but you must definitely add fermented milk.

It is better to eat every 4 hours. The more often you apply the baby to the breast, the faster the slim figure will return.

With nutrition, the body should receive valuable vitamins, minerals, trace elements. Cereals serve as carbohydrate sources. Glucose is obtained from dried fruits, honey, and fats - from fish or poultry. Such food is also suitable after cesarean.

When can you lose weight

After pregnancy and childbirth, a woman's appearance changes. New worries lead to the expenditure of a large amount of energy, which is required to recuperate. You should not rush to diets. It is best to do this in stages.

The first 6 months is the most crucial period. When a child only consumes milk, the mother's diet can harm him. With food restrictions, lactation decreases, so the baby may develop poorly.

At this time, diets and active physical exercises are not needed. The diet should not include fatty and smoked foods. But baked, stewed dishes are great.

In the first six months, you should not eat pickles, sausages. The diet should consist of fish, meat, fruits, vegetables. It is advisable to eat small portions, but do it more often. It is necessary to prepare meals in which only healthy foods are added. It is better to have dinner at 19-20 hours.

After 6 months, you can reduce fat to 30-40 g per day. They are found in milk, cereals, cottage cheese. Foods with a low amount of fat are required. Potatoes, pasta, sweets are best consumed before 12 noon. And you should have dinner 4 hours before bedtime. Instead of black tea, it is better to drink green or plain water.

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Physical exercise

At home, sports will help you lose weight quickly. The exercises can be done after the baby is 2 months old. If there was a cesarean, physical education is postponed up to 3-4 months. In this case, you need to consult a specialist.

First, you need small loads so as not to overload the body. Exercise can become more intense over time.

It is better to start the day with light exercise. It consists of walking in place, bending, circular hip movements. Until 6 months, it is better not to do exercises where the press is straining. Over time, leg raises from a prone position, trunk lifts are added. It is enough to practice for 5-7 minutes every day.

Walking is beneficial. It takes 30-60 minutes to feel the effect. And if there is an opportunity to leave the baby under the supervision of someone from the family, then you can go swimming (after 3 months), and at 7-8 months you can start visiting the gym. An experienced trainer will help you create a program.

Before exercising, you should consult your doctor. If a divergence of the rectus abdominis muscles is revealed, it will take time for them to recover. Training with this diagnosis is contraindicated. Only after recovery can the press be pumped.

It will be possible to eliminate the stomach after cesarean only after the suture has healed. You should not risk your health for the sake of a figure. Doctors advise starting physical activity after full recovery.

Fitness at home and in the gym

After the birth of a child, you have to move a lot. Excess weight is lost even when doing homework, caring for a baby, walking, playing. All this serves as fitness.

To start practicing in the gym, it is important to consider a few valuable tips:

1. The pool is useful not only during pregnancy, but also after the birth of a child. The procedures also work favorably during breastfeeding.
2. There should be no resistance exercise. Such activities lead to the release of lactic acid in the body, which impairs the taste of milk.
3. During lactation, aerobics, running, step are prohibited. Cardio leads to fluid loss, which is harmful.

Do not do exercises that can injure the chest. A supportive bra should be worn during classes.

Other methods

This is cosmetology and physiotherapy. Get rid of excess weight faster, the following procedures help to put in order:

• wraps;
• ultrasonic cavitation on the thighs and abdomen;
• vacuum massage with cans;
• laser lipolysis.

Before performing these procedures, you should consult your doctor. Only a specialist can determine whether it is worth choosing additional recovery methods, or it is better to postpone their use.

With proper nutrition, exercise and a healthy lifestyle, weight can be lost quite quickly. The main thing is to follow an integrated approach, and this requires a lot of patience. It is also important to focus on your own well-being.

Outcomes

1. After cesarean and natural childbirth, you can lose weight, you just need to do it gradually.
2. A young mother needs to eat right.
3. Light physical activity is beneficial.
4. Additional methods, for example, wrapping, are also effective.
5. An integrated approach brings great results.