While breastfeeding burns about calories extra per day to fuel milk making, this may not always contribute to weight loss postpartum — many factors like pre-pregnancy weight, diet, physical activity level, etc will impact weight loss after birth Institute of Medicine, ; Dewey, It is recommended that you wait at least weeks postpartum to start to lose weight, as your body needs this time to recover from childbirth and establish a good milk supply.
Many mothers lose weight in the early months by following a well-balanced diet and eating to hunger. Aim to eat a diet rich in fruits and vegetables while minimizing empty carbohydrates and junk food. Once your physician or healthcare provider has cleared you for physical activity around 6 weeks postpartum, you can try a brisk walk with your baby, going for a jog, pilates, or your favorite form of physical fitness to encourage your body to shed those extra pounds and promote a healthy lifestyle.
Eliminating unhealthy carbs like bread, pasta, sugary snacks, junk food, etc can be very helpful for many mothers. Anyone who wants to start a weight loss program should consult with their physician or healthcare provider to rule out any health problems that would contraindicate the diet or exercise.
Dewey et al. Maternal weight-loss patterns during prolonged lactation. Am J Clin Nutr, 58 2 , Decrease the calories gradually A sudden drop in calories can reduce milk supply. Avoid quick-fix solutions Liquid diets, low-carb diets, fad diets, weight loss medication, etc. Spread your calorie intake out — instead of meals, eat 3 smaller meals with snacks between.
Exercise moderately so that you burn more fat while keeping lean muscle mass. A person with more muscle mass burns more calories, even when resting. Weight Watchers and Body for Life are generally considered to be fine for breastfeeding mothers. Weight Watchers has a program specifically aimed at nursing mothers.
As always, avoid cutting calories too abruptly or losing weight too quickly. See Low carb diets and breastfeeding.
See Herbal weight loss products and breastfeeding. These fats, naturally found in fatty fish and algae, play essential roles in both maternal and fetal health. Plus, concentration of this important fat in breast milk largely depends on your intake levels.
Although eating 8 to 12 ounces of fish, especially fatty fish like salmon and sardines, can help you reach the recommended intake levels , taking a fish oil or krill oil supplement is a convenient way to cover your daily needs. Vitamin D is only found in a few foods, like fatty fish, fish liver oils, and fortified products.
Your body can also produce it from sunlight exposure, though it depends on many factors, like skin color and where you live.
Research shows that it plays many important roles in your body and is essential for immune function and bone health. Vitamin D is usually only present in low amounts in breast milk, especially when sun exposure is limited.
Therefore, supplementing with IU of vitamin D per day is recommended for breast-fed babies and babies consuming less than 1 liter of formula per day, starting during the first few days of life and continuing until they are 12 months of age, according to the American Academy of Pediatrics. According to research , supplementing with 6, IU daily can help supply your baby with adequate amounts of vitamin D through breast milk alone. Interestingly, this amount is much higher than the current recommended vitamin D intake of IU for breastfeeding moms.
Vitamin D deficiency is extremely common amongst breastfeeding women. And deficiency can lead to negative health outcomes, including an increased risk of postpartum depression. Ask your healthcare provider for specific dosing recommendations based on your current vitamin D levels. Breastfeeding moms may benefit from taking multivitamins, vitamin B, omega-3s, and vitamin D supplements. When your baby latches onto your breast, your oxytocin levels increase.
This causes your milk to start flowing. This also stimulates thirst and helps ensure that you stay properly hydrated while feeding your baby.
As a rule of thumb, you should always drink when you are thirsty and until you have quenched your thirst. But if you feel very tired, faint, or as if your milk production is decreasing, you may need to drink more water. The best way to tell if you are drinking enough water is the color and smell of your urine. While breastfeeding, you release oxytocin, which stimulates thirst. This natural biological process ensures that you drink enough water to meet your increased fluid needs. Although these foods may make you gassy, the gas-promoting compounds do not transfer to breast milk, per this research.
In summary, most foods and drinks are safe during breastfeeding, but there are a few that should be limited or avoided. If you think something may be impacting your baby negatively, ask your healthcare provider for advice. About 1 percent of the caffeine you consume is transferred to breast milk, and research says it takes babies much longer to metabolize caffeine.
Alcohol can also make its way into breast milk. However, babies metabolize alcohol at only half the rate of adults. The AAP suggests no more than 0. Everyone, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10mcg of vitamin D. So you might choose not to take a vitamin D supplement during these months. Ask your GP or health visitor where to get vitamin D supplements. You may be able to get free vitamin supplements without a prescription if you're eligible for Healthy Start.
You're entitled to free NHS prescriptions for 12 months after your baby is born. You will need to show a valid maternity exemption certificate to prove your entitlement.
If you did not apply for a maternity exemption certificate while you were pregnant, you can still apply at any time in the 12 months after your baby is born.
You can get Healthy Start vouchers if you're pregnant or have a young child under 4 and are getting certain benefits or tax credits, or you're pregnant and under These can be spent on milk and fresh or frozen fruit and vegetables, or they can be put towards formula milk if you're not breastfeeding. You can't use vouchers to buy fruit and veg with added fat, sugar and salt or flavourings, such as oven chips and seasoned stir fries.
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