Losing Weight While Breastfeeding and its Effects on Child Nutrition 

Experiencing weight gain postpartum is a common concern among mothers. Childbirth brings a lot of changes to a woman's body. A concern arises if the mothers should cut down on their calories. This article will give details about postpartum weight loss, when new mothers should begin to attempt weight loss, does it affect child nutrition, and provide postpartum weight loss tips.

SUDDEN POSTPARTUM WEIGHT LOSS CAN AFFECT THE CHILD'S NUTRITION

Maintaining a healthy diet while breastfeeding is important so the mothers can produce nutritious milk for the baby.

A calorie deficit may not be a safe option. It can cause a sudden reduction in milk production.

Children are completely dependent on breastmilk until the first 3-6 months.

Breastmilk provides the energy and nutrients that the infant needs for the first months of life.

This milk continues to provide up to half or more of a child's nutritional needs during the second half of the first year, and up to one-third during the second year of life (WHO).

Mothers that are breastfeeding should consume at least 1,800 cal/day.

Breastmilk provides immunity for the developing child.

To maintain their current weight and keep up milk production and energy levels, young mothers need to consume an additional 450 to 500 calories per day.

The following number of calories should be consumed by mothers that are breastfeeding per day:

• Sedentary lifestyle: 2,250 to 2,500 cal/day

• Moderately active lifestyle: 2,450 to 2,700 cal/day

• Active lifestyle: 2,650 to 2,900 cal/day

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BREASTFEEDING CAUSES POSTPARTUM WEIGHT LOSS

• Exclusive breastfeeding can help in postpartum weight loss. Up to 2.7% of weight can be lost within three months.

• It additionally provides various health benefits to both the baby and the mom.

• It is safe to begin exercising soon after childbirth. For mothers that had a complicated or C-section delivery, it is better to consult a gynaecologist before starting exercising.

POSTPARTUM WEIGHT LOSS TIPS

Losing weight postpartum is not the easiest. You will need to be careful with what you eat and what you do as you also have to nurse your young one. Following the below postpartum weight loss tips may help you:

• The aim should be to stay active for 20 to 30 minutes a day.

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• Soon after childbirth, begin with simple postpartum exercises that help strengthen major muscle groups, including back muscles and the abdomen.

• Gradually add moderate-intensity exercise.

• Mothers who have previously been athletes or have exercised vigorously before pregnancy can gradually increase the intensity of their activity.

• Even 10 minutes of exercise benefits the body.

• Exercise can be of any form. It can be walking, yoga, pilates and special postpartum weight training.

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• Resistance training helps in postpartum weight loss while maintaining muscle mass and retaining bone mineral density.

• Loose-fitting clothes should be worn to keep the body cool.

• Mothers that are breastfeeding can express the milk before exercising. Engorged breasts can be painful and cause discomfort.

• Wearing a bra that fits well and provides good support is necessary.

• Mobile apps and YouTube videos can be a great source of postpartum weight loss motivation.

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• Keep sipping water.

• Get enough sleep.

• If any pain is experienced, stop the activity.

POSTPARTUM WEIGHT LOSS DIET

Mothers exclusively breastfeeding their babies are mostly inactive and consume higher calories. This slows the weight loss process for the first six months.

It is best to wait until the baby has gained 2 pounds before transitioning the regime. If you are looking for an ideal postpartum weight loss diet, you should consider the following:

• Crash dieting should not be done. It can deprive the mothers of nutrition, leaving them feeling tired.

• Cut down on calories gradually. For instance, someone consuming 3000 calories can make a 300-calorie reduction.

• Monitor calorie intake by manually tracking the food intake through food charts, mobile apps, or by taking pictures of what has been eaten as a reminder.

• Eat food items that are higher in fibre.

• Stock up on healthy protein. Proteins take a longer time to digest and prevent frequent hunger bouts. Eat food items rich in protein, such as:

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• Lean meat

• Eggs

• Low mercury fish

• Legumes

• Nuts and seeds

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• Dairy

• Eat healthy snacks such as:

• Hummus and cut vegetables

• Dry fruit, mixed nuts

• Granola

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• Fresh fruits and berries

• Seaweed snacks

• Popcorn

• Avoid added sugar and refined carbohydrates.

• Stay away from processed foods such as chips and fried foods.

• Avoid alcohol.

• Drink at least 2 litres of water.

TAKEAWAY

• Remember that it takes nine months to gain weight during pregnancy.

• Young mothers should be kind to their bodies and not rush into their postpartum weight loss journey right away. It is advised to wait until the baby is at least 2 pounds in weight.

• Young mothers should avoid comparing their journey with others as everybody heals differently.

• The focus should be on a healthy postpartum diet without restricting too many calories.