Breastfeeding can help you reduce weight gain during pregnancy in addition to giving nutrition and protecting your baby from illness.
Breastfeeding relies on fat cells deposited in your body during pregnancy, as well as calories from your food, to fuel milk production and nourish your child. Even if you follow the guidelines to eat an extra 300 to 500 calories each day to maintain your energy and milk production during breast-feeding, weight loss can occur.
But what if you’re not losing weight and rather, gaining more?
What can you read in this article?
- Breastfeeding appetite out of control
- Do you eat more when breastfeeding
- Symptoms of not eating enough while breastfeeding
- Breastfeeding hungry all the time gaining weight
Do you eat more when breastfeeding
Symptoms of not eating enough while breastfeeding. | Photo by Wendy Wei from Pexels
According to nutritionist Crystal Karges, research shows that the average energy a mother needs for maintaining milk production and lactation is between 650 and 850 kcals per day, on top of what your body would need in a day.
Breastfeeding requires the same amount of energy as practicing high-impact aerobics for nearly an hour or jogging 6 or 7 kilometers a day. On any given day, that’s a LOT of energy expenditure. While nursing may not feel like a strenuous aerobic workout, your body expends the same amount of energy to produce milk for your kid.
This explains breastfeeding hungry all the time gaining weight.
Feeling hungry while breastfeeding
The idea is that nursing makes you feel hungrier since producing milk for your kid takes a lot more energy than you might expect. Increased hunger may be experienced in order to get you to eat an amount of food that is more appropriate for your body’s needs during nursing.
This is your body’s method of telling you that you need to eat more food to meet all of your nutritional requirements. And the good news is that you may rely on your hunger cues and eat appropriately to meet your body energy requirements.
So, no, breastfeeding appetite out of control is not true.
Why some mothers don’t lose weight while breastfeeding? 2 possible reasons
Symptoms of not eating enough while breastfeeding. | Photo by Andres Ayrton from Pexels
There are a variety of reasons why some women may have a tougher time reducing baby weight while breastfeeding.
Breastfeeding, for example, tends to increase hunger. Some may definitely be feeling hungry while breastfeeding. According to studies, some women eat more and move less when breastfeeding to compensate for the increased calorie burn.
In addition, new mothers’ sleep patterns are often erratic and disrupted. Sleep deprivation has also been linked to increased hunger and appetite, both of which can make losing weight more difficult.
As a result, increased hunger and sleep deprivation may make it more difficult for you to shed baby weight healthily.
Symptoms of not eating enough while breastfeeding
You may not know this initially but not eating enough while breastfeeding will affect your baby directly. How?
Low milk supply is the first indicator of not eating enough while nursing. Many new mothers embark on a diet as soon as their baby is born.
It’s reasonable that you want to get back to your pre-pregnancy figure. Unbalanced meals postpartum, on the other hand, can impede milk production and postpartum healing.
As a breastfeeding mother, you may need to consume a little more than usual – about 300 to 400 calories per day more. These calories are required by your body to make breast milk for your infant.
Furthermore, the food you eat also has a direct impact on the flavor of your breastmilk. As a result, many breastfeeding mothers avoid eating spicy foods during breastfeeding.
Many mothers believe that certain foods, such as beans, cabbage, and broccoli, can cause your baby gassy. While it is typical for mothers to be advised to avoid gassy foods, a study discovered that gas and fiber do not move into breastmilk.
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How to lose weight while breastfeeding
Symptoms of not eating enough while breastfeeding. | Photo by Andres Ayrton from Pexelssymptoms of not eating enough while breastfeeding
It’s critical to eat a balanced diet when nursing in order to provide your baby with all the nutrients they need. Here are a few things from Healthline, to help with weight loss while breastfeeding healthily.
1. Exercise regularly
Once your doctor has given you the all-clear, gradually resume your workouts. Focus on postpartum workouts that are safe for you, including as yoga and going for walks with your baby.
Start with 20 to 30 minutes of exercise per day. Then aim for 150 minutes of moderate activity per week.
2. Go low-carb
Aim to consume at least 1,800 calories per day after giving birth, and always consult your doctor before embarking on a new diet.
3. Keep hydrated
It’s critical to stay hydrated while nursing. Each day, try to drink 12 cups of water.
Water and clear fluids will also assist your body in flushing away any excess water weight. If you’re attempting to lose weight, stay away from sugary beverages, which are high in empty calories.
4. Eat more frequently and don’t skip meals
Even if you’re attempting to reduce weight, don’t miss meals when breastfeeding. Skipping meals can cause your metabolism to slow down and your energy to decline, making it more difficult to stay active while caring for your kid.
Furthermore, consuming too few calories per day may cause your weight loss to stall or come to a halt.
Eating often, in addition to not missing meals, can help you achieve your weight loss objectives. More frequent meals will help you stay energized all day long.
Make it a point to eat three meals and two snacks each day. If you’re always hungry when breastfeeding, you may need to increase the number of small, healthful snacks you eat throughout the day.
5. Don’t forget to rest
When you have a new baby, it might be tough to find time to rest. However, try to get as much rest as possible. It can aid your body’s recovery and help you lose weight more quickly.
If your baby has to be fed all night, try taking short naps during the day when he or she sleeps.
What to include in your diet while breastfeeding
Follow these tips if you’re determined to help your baby gain weight faster through your breastmilk:
- Incorporate two to three protein-rich items into your daily diet. Fish, eggs, almonds, seeds, meat, and beans are all examples of this. Healthy protein smoothies can be incorporated into your breastfeeding diet.
- Increase your calorie intake on a daily basis.
- Oatmeal, whole-wheat pasta, bread, and cereal are all good sources of whole grains.
- Consume 3-4 servings of vegetables every day.
- While breastfeeding, stay away from alcohol and caffeine.
- Make sure you’re getting plenty of water. Approximately 16 glasses each day.
- Eat at least two fruits a day.
- Relax and attempt to sleep more soundly.
It’s also critical to eat a range of nutrient-dense, whole foods for your health and that of your kid. Choosing foods high in the above nutrients can help you and your child acquire all of the macro and micronutrients.
- Salmon, seaweed, mussels, and sardines
- Chicken, beef, lamb, pork, organ meats, and other meats and poultry
- Berries, tomatoes, bell peppers, cabbage, kale, garlic, and broccoli
- Almonds, walnuts, chia seeds, hemp seeds, and flaxseeds
- Avocados, olive oil, coconut, eggs, and full-fat yogurt
- Potatoes, butternut squash, sweet potatoes, beans, lentils, oats, quinoa, and buckwheat
- Tofu, dark chocolate, kimchi, and sauerkraut
When to seek your doctor
If you’re worried about losing weight after giving birth, talk to your doctor. They can examine your diet and lifestyle and make appropriate weight-loss recommendations.
If you’re unhappy with your body image, your doctor may be able to refer you to a postpartum moms’ counselor, therapist, or weight reduction specialist.
Here at theAsianparent Philippines, it’s important for us to give information that is correct, significant, and timely. But this doesn’t serve as an alternative for medical advise or medical treatment. theAsianparent Philippines is not responsible to those that would choose to drink medicines based on information from our website. If you have any doubts, we recommend to consult your doctor for clearer information.
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