7 Best Ways To Get Back To Your Weight After Pregnancy
If you’re looking to lose weight, getting back to your pre-pregnancy weight is an important first step. But how much weight should you gain during pregnancy? And how can you lose the extra pounds once baby arrives? In this article, we answer all of your questions about getting back in shape after giving birth!
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Benefits of Breastfeeding
Breastfeeding is one of the best things you can do for your baby. It’s also good for you as a mother, because it helps to make your milk more nutritious and reduces the risk of breast cancer. Breastfeeding is also good for the family, because it provides a time to bond with your baby and save money on formula or milk. It is also better for the community at large because breastfeeding supports local businesses and lessens environmental impact.
Finally, breastfeeding saves lives by reducing infant mortality rates globally.
Breastfeed exclusively at least for six months
It’s the best way to feed your baby. The benefits of breastfeeding are numerous, and they don’t end when you stop nursing. Breast milk contains natural growth hormones that help build babies’ brains and bodies, giving them an advantage in life. It also provides a wide array of nutrients and antibodies to protect against infection and allergies, which can affect sleep quality later on in life (and thus, your weight).
In addition, breastfeeding reduces the risk of SIDS (sudden infant death syndrome) and helps prevent mothers from developing type 2 diabetes. But it’s not just about breast milk; there are plenty of other benefits to breastfeeding.
Calories Intake While Breastfeeding
As you begin to lose weight after childbirth, it’s important that you do so in a way that doesn’t negatively impact your breastmilk supply or your baby’s health. There is no one-size-fits-all approach to breastfeeding and weight loss—but there are some general guidelines based on research and the experiences of other women who have been through this journey before.
How many calories do I need if I’m breastfeeding?
The recommended amount of daily calories for breastfeeding women ranges from 1,800 to 2,400 per day depending on how long they’ve been lactating. For example, a woman who is exclusively breastfeeding her infant will need about 500 extra calories per day compared with someone who has been weaning their child for five months or more.
How many calories do you burn breast pumping?
The answer to this question depends on a few variables, such as how much time you spend pumping and whether you’re using an electric or manual breast pump. If you’re exclusively breastfeeding your infant, the American Academy of Pediatrics recommends eight to 12 pumping sessions per day for at least 20 minutes each. On average, women who pump for that long will burn about 100 calories per session.
How many calories do you burn breast feeding?
You might be surprised to learn that breastfeeding burns 500 calories a day, on average. That’s more than your average workout, and it comes from the constant tugging and sucking of your baby!
If you pump breast milk for your baby and/or give it directly to them, add about 100 calories per hour for each session. The more often you do this chore, the more calories you’ll burn each week.
How To Get Back To Your Weight After Pregnancy – 7 Tips
You’ve just given birth and you’re trying to get back into shape. This can be a challenge because your body has changed drastically from when you were pregnant. But it isn’t impossible if you follow some simple steps.
1. Wait at least six weeks before dieting
It’s important to lose weight safely while breastfeeding. A healthy diet and exercise regimen will help you shed pounds, improve your energy level and boost your confidence. However, if you try to lose weight too quickly, or by starving yourself or over-exercising, it could harm both you and your baby.
It’s best if you wait at least six weeks before starting a diet or exercise program after giving birth. During this time, concentrate on providing breast milk for your baby and recovering from pregnancy-related symptoms such as fatigue (tiredness) and bloating (stomach swelling).
2. Eat a variety of healthy foods
And drink plenty of water. This will help you stay healthy, maintain your weight and boost your energy level. You may be tempted to try a crash diet or extreme exercise program after giving birth, but it’s best if you wait at least six weeks before starting one.
- Eat a variety of healthy foods.
- Eat foods that are high in protein, fiber and vitamins.
- Avoid foods that are high in fat, sugar and salt.
- Eat calcium-rich dairy products such as milk, yogurt and cheese to help you meet your daily requirement of calcium.
- Include iron-rich foods like spinach or lentils to help you meet your daily requirements of iron.
3. Avoid diets that restrict certain foods
You might have heard of different diets that restrict certain foods, but this is the wrong approach for you.
Restrictive diets are not good for your body, and you will likely end up binge eating on unhealthy foods if you try them.
Instead of restricting yourself from certain foods, it’s better to make healthy choices when you’re at home or out with friends so that you can avoid feeling deprived. This will help keep cravings under control so that they don’t get out of hand—especially if those cravings are for junk food!
4. Eat when you feel hungry and stop when you feel full
The first step to getting back to your weight after pregnancy is to eat when you’re hungry and stop when you’re full.
The worst thing that can be done is eating too much at once, or not stopping when you are full. Eating more than one meal per day will improve digestion and help keep the body healthy. If there are snacks in between meals, these should be small portions of low-fat foods such as fruit, vegetables or nuts.
The best way to avoid overeating is to eat slowly and chew your food well. It takes about 20 minutes for the brain to register that you have eaten enough, so eating more quickly than this can cause you to overeat.
5. Overeating after breastfeeding
If you find yourself overeating after breastfeeding, try snacking on fruits and vegetables before breastfeeding instead of waiting until afterward. This way, you’ll get a little extra nutrition without adding unnecessary calories to your diet.
Snacks can be healthy or unhealthy, so make sure to choose wisely. If your snacks aren’t providing any nutritional value—or if they’re unhealthy—they may cause you to eat more than intended later in the day.
While snacking is a great way to get in some extra nutrients when breastfeeding, it’s important that the snacks themselves are healthy and balanced (protein/carbohydrate ratio). This means making sure you consume an adequate amount of protein with each snack so that your body has what it needs for muscle repair and growth during this time period.
6. Fill Up on Water
It may seem like a good idea to fill up on water or non-caloric drinks such as diet soda to avoid eating, but that doesn’t work in the long run.
You need to eat food with nutrients to keep your body running properly and give it what it needs. If you are trying to lose weight after pregnancy, then you should be eating a healthy diet full of fruits and vegetables, whole grains and lean proteins. You can also include some low calorie snacks during the day if you get hungry between meals. Your goal is not just about losing weight—you also want to be healthy so that your body can recover from giving birth!
7. Don’t forget to exercise
Exercising is good for you. The benefits of regular exercise are numerous: it helps you lose weight, feel better, sleep better and feel more energetic. Exercise also makes you feel more confident about yourself and your body.
If you’re a new mom, then you might not have time to exercise. But if you can squeeze in just 15 minutes of activity every day, that’s enough. Just doing simple things like walking up the stairs instead of using an elevator or taking a walk around your neighborhood can help boost your metabolism and burn calories.
Lose Weight Safely While Breastfeeding
You can safely lose weight while you are breastfeeding, but make sure to do it in a healthy way. If you have not yet lost the baby weight, and especially if you have been having trouble losing it, then now is a great time to get back down to your pre-pregnancy weight while breastfeeding.
There are many benefits of breastfeeding for both mother and child. However, there are also many ways that breastfeeding can help women lose their extra pounds and keep them off for good.
