Postpartum Nutrition 101: How breastfeeding can do wonders for your baby and you!
Breastfeeding is not only beneficial for your baby's health, but it can also help with postpartum weight loss. Although the amount of time it takes to lose weight after giving birth varies from woman to woman.
Here are few benefits of breastfeeding that can aid in weight loss:
Burns Calories: Breastfeeding burns calories as the process of milk production requires energy. In fact, it's estimated that breastfeeding can burn up to 500 calories a day. This calorie burn can help you lose weight, especially when combined with a healthy diet and regular exercise.
Reduces Fat Storage: During pregnancy, your body stores fat to prepare for breastfeeding. However, breastfeeding helps release this stored fat, which can aid in weight loss.
Promotes Healthy Eating Habits: Breastfeeding moms tend to be more aware of what they eat as their diet can affect their breast milk supply. This can lead to healthier eating habits, which can contribute to weight loss.
Here are some tips how breast feeding mothers can lose weight without affecting the milk production:
Consume more fruits and vegetables. Fill half your plate with vegetables at lunch and dinner, and include fruit with nuts & seeds as snacks
Include more of millets for meals instead of wheat & rice as a source of micronutrients, fiber. It helps satiate hunger & provides essential nutrients required for breast feeding
Include protein & vegetable in each meal. This will make sure your cravings are in check and also keeps you full for longer time eliminating frequent hunger pangs
Start with Exercising. Daily 30 mins of exercise aids in inch loss, helps improve blood circulation, releases good hormones
Try having a good sleep. Hunger and cravings might be exacerbated by a lack of sleep, also sleep helps your muscle relax, there is better blood supply, stabilizes blood pressure
Stay hydrated throughout the day. Can sip on green tea, mint or jeera infused water
Consume vavdi-vakumba infusion in morning for reducing gas & bloating
Consume date-nut butter bites for sweet cravings rather than opting for sweets or chocolates
Consume calcium milk at bedtime to help increase the calcium intake, relax muscles & induce good sleep. (Boil milk with few black currants, white sesame seeds & 1-2 cashew nuts. Consume luke warm)
Consume 1-2 glasses of jeera saunf infusion in the day. It helps keep body alkaline, reduces bloating & acidity (boil 1 glass water with 1 tsp jeera & saunf for 1 min, strain & consume).
In conclusion, breastfeeding can aid in postpartum weight loss due to its calorie-burning effects, hormonal changes, reduction of fat storage, promotion of healthy eating habits, and long-term benefits. However, it's important to prioritize a healthy and gradual weight loss plan while breastfeeding to ensure your health and your baby's health are not compromised. Remember to be patient with yourself, and celebrate your small victories along the way.
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|Dietary fiber||5.1 gram|
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|Dietary fiber||2.0 gram|
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|Dietary fiber||5.1 gram|
Walnuts - 140g
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