Initially, post-delivery weight loss should not be the focus. The focus should be on recovering from the delivery process, getting your hormonal cycle back on track, establishing good breast milk production, etc.
Mothers who exclusively breastfeed burn around 500 calories in producing the full amount of milk that the baby needs throughout the day. 500 calories are equivalent to a meal or a heavy snack. But in India, we also tend to eat some high-calorie foods like halim laddoos, sheera, etc. which compensate for the extra calories that your body is burning to produce milk.
There is no benchmark figure on how much weight a woman loses during breastfeeding. Weight loss varies from woman to woman. It depends on your physical activity, amount of sleep, daily caloric intake, food choices, level of stress, etc.
Here are 5 tips that will help you lose weight while breastfeeding:
- Stay Hydrated
Drink 8 glasses of water throughout the day and 1 glass after every feed. Water is very important since the major part of your breast milk comprises of water. Drinking 2 glasses of water pre breakfast, lunch and dinner will help you improve your water intake and aids in weight loss.
- Chia Seeds
Soak 1 teaspoon chia seeds in a glass of water and drink 15 min before lunch and dinner. This will make you feel full and aid in weight loss by controlling your appetite
- Balanced Diet
Though thecaloric intake should be increased, focus on having a balanced meal while includes fibre (salad and vegetable), proteins (dal, curd or non-veg), carbohydrates (roti, rice). Try to eat a small portion but avoid eating too little.
- Incorporate light exercise
Once you have recovered from the delivery process it becomes important to get exercise back to your routine. Low intensity is the best way to begin which includes 20 minutes’ walk in your building or park. Exercise will not only help you burn some calories but also help you cope up with stress, depression (if any) which is commonly seen in women postpartum.
5. Catch up on your sleep
Lack of sleep can increase hunger or cravings. Try to take 30 min nap while the baby sleeps.
An important thing to remember is, whatever you eat can make its way through the breast milk to your baby. So, read 5 major nutrition tips during breastfeeding. http://health-hatch.com/5-major-nutritio…ng-breastfeeding/
To get personalised meal plan for lactation, reach out to us on firstname.lastname@example.org or +91-7021554741