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If you are trying to burn fat, but just had a baby, it’s typical to try to learn how to lose weight while nursing your newborn baby.
Know that thankfully that you most definitely can shed bodyweight while breastfeeding.
The action of nursing burns calories, although the amounts differ from woman to woman.
Some women lose notable weight in the first few months after childbirth then struggle with the last remaining pounds.
For women, to lose fat while breastfeeding is something that is going to come about slowly over time.
It’s very natural and in good health for females to put on bodyweight during their maternity.
Permanent Weight Loss
When looking for weight loss after pregnancy, it’s best to wait a couple of months to start an exercise programme,
Your sole focus should be on your newborn then gradually ease into a workout program.
A gradual fat reduction is best for the long-term so that you can keep it off for good.
Nursing and looking after a baby takes up pretty much 99% of your time.
Losing weight may seem unmanageable, but with modifications, you can make a conscious weight loss plan that works with your daily routine.
How to Lose Weight While Breastfeeding
Let’s say you follow a typical American diet.
By eating normally and consuming the same amount of calories, you would still lose calories by breastfeeding your baby and may be surprised at how much bodyweight you reduce naturally.
If you reduce carbohydrates, increase healthy fat intake and follow a ketogenic diet versus a low-fat diet it can help treat obesity and many other illnesses.(1)
While it may not be safe to adhere to a strict high-fat keto diet plan pre and post-pregnancy, there is no harm in reducing processed foods, sugar intake, and increasing healthy fats and protein.
For every ounce of milk, you provide for your little one, you will be losing 20-calories per ounces.
One lb of fat is over 3000 calories, so while you are offering breast milk for your infant, you will be losing around 500 calories at least on an everyday basis.
You are reducing body weight without even trying.
You can, of course, reduce extra bodyweight if you want to begin exercise after you have had your infant.
Remember, when starting an exercise program, it not only benefits your health but supports your babies development as well.
We will discuss 5 methods to improve health and drop the pounds.
Exercise after Giving Birth
Exercising after maternity is going to get you back to the body you crave. It will also help you care for your little one.
After your maternity, it is good to take up some exercise as your weight-loss workout.
Take a bath or shower to wash your sweat off after you’re done to help your baby.
It’s probably best not to do any intense HIIT workouts while breastfeeding. Although you’re trying to burn fat, it may ultimately exhaust you.
Walking and pushing your baby in a stroller will be one of the best exercises you can do for yourself.
Your baby also gets fresh air and sleep.
If you prefer not to use a stroller, there are always baby carriers. These help burn extra calories since your carrying around yours and your babes’ weight.
Walk and socialize with other mothers, and you won’t even notice your exercising.
Remember that since you are going to be reducing calories by working out, know that after childbirth doing this can make you physically and mentally exhausted.
Everything in moderation!
As you begin walking and exercising more, make sure to eat enough calories, so you don’t end up slowing metabolism.
We like to follow a ketogenic diet (LCHF) and avoid foods sweet or carb heavy.
During your breastfeeding, your body requires healthy fats. But not unhealthy trans fats.
You can aim to eat healthy foods and increase intake of fat sources such as avocados and olives.
Although while nursing, you want to accommodate all types fruits and veggies in your diet. Your babe will benefit from all the nutritious food and receive quality breast milk.
Avoid Junk Food
I’m sure you’re aware by now, quality nutrition is a top priority for the breastfeeding stage of your life.
Stay a far distance from fast foods, diet sodas, cookies, and biscuits.
These foods offer empty calories containing no added nutritional benefit.
They also accumulate unhealthy toxins in your body which is a barrier to good health and fat loss.
The energy obtained from junk food won’t do anything for you long-term. Nutritious value is far too low to take care of yourself and your baby.
Be wary of hidden sugars in everyday items such as juices, yogurts, sauces, condiments, and much more.
These all equip you with additional calories without any nutritional advantage.
Drink More Water
It’s suggested to consume at least eight glasses of water per day regardless of your nursing situation.
A few more glasses if you exercise intensely or drink several teas or coffee.
Most people struggle for one reason or another to get these eight glasses into our day.
Drinking water is an essential component to weight loss, improves skin, prevents dehydration. It can undoubtedly assist you to eat smaller portions.
Here are Some Easy Ways to Boost Water Intake
- Bedside Table Water
Place a glass of water beside your bed. When getting out of bed start your day by drinking that glass of water.
Over the coming days, it’s second nature and easy to make it a new habit part of your day.
- Add Some Flavours
Add some flavor if you don’t enjoy the plain taste of water. Simply squeeze limes or lemons into a glass of warm water.
Or cut some ginger into strips and boil for 10 minutes. Strain and add a few drops of Stevia, Erythritol, or your favorite sweetener.
It’s a perfect homemade remedy for fat loss.
- Carry a Reusable Water Bottle
Whatever you do during the day it’s usually pretty easy to have a water bottle in your possession.
Have a bottle small or big beside you and sip throughout the day or whenever you see it.
You’ll start drinking more water almost without noticing.
Get Enough Sleep
Acquiring enough sleep is crucial after childbirth. People generally need an average of 7-8 hours of sleep every night.
As a breastfeeding mother, the chances are it will not happen as you nurse during the night.
However, getting as much sleep as possible will assist you when trying to lose weight.
Therefore, make sleep a priority. While looking after your baby is the top priority, you need to look after yourself even more so.
Here are Ways to Improve Sleep
- Avoiding Stimulants
Avoid caffeine, especially all caffeinated drinks after midday. Caffeine stimulates you, improves cognitive function, including vigilance, learning, and memory. Beware drinking too much since it will keep you up long after you’re ready to get much-needed sleep.(2)
Same as caffeine, avoid all alcoholic beverages. Drinking alcohol is terrible while breastfeeding as will only pass on poisons to your baby.
- Gadget Break
Turn off all technology a couple of hours before bedtime. Avoid watching television, or using your phone before bed.
Studies show staring at a screen before bed, whether it’s giving off blue light or not disrupts sleeping patterns.(3)
Keep your bedroom dark and quiet as possible while you and your baby sleep. Use a sleeping mask if this isn’t doable.
Being calm and composed and having a solid plan in place will help you get back in shape in no time.
Follow the steps we’ve advised to make an excellent transition to motherhood in the healthiest way possible.
Be sure to consult your doctor if you are unclear on how to go about any of this.
Do you follow a low carb, keto, or any healthy diet?
If so what was your success or healthful methods in place for losing weight while breastfeeding?