Is weight normal loss normal during breastfeeding? Some people find it difficult to lose the additional weight they gained during pregnancy after giving birth. Others claim a different scenario, dropping a significant amount of weight rapidly and with little effort.
What gives, then? Breastfeeding may be the solution, says Mary Hoffman, a lactation consultant, and advanced clinician at a Hospital for Women & Newborns.
She claims that breastfeeding mothers expend more calories. “However, each person is unique. Some people burn 250 calories a day, while others may burn 500. All that matters is your body.”
Numerous studies on nursing and weight change have been conducted, however, the findings are conflicting. The amount of weight loss after giving birth may depend on a variety of factors, including pre-pregnancy weight, diet, and level of physical activity. Mothers who exclusively breastfeed could lose 1 to 2 pounds monthly on average.
Losing The Stubborn Weight
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Breastfeeding is not the solution for people who are battling to drop those extra pregnancy pounds. The emphasis should be on maintaining a healthy diet and exercising.
Some points to remember are:
- Never diet. Eat balanced, healthful meals as an alternative.
- Eat no less than 1500–1800 calories each day to prevent your milk production from being impacted.
- To control hunger, try eating several small meals throughout the day.
- Try to lose weight gradually and steadily.
- Limit your coffee intake and drink lots of water.
- Eat complete foods that are high in protein and fiber.
- Continue taking your pregnancy supplements.
Regular exercise can also aid in weight management after giving birth. Additionally, exercise improves sleep quality, strengthens bones and muscles, and lowers disease risk. Additionally, exercise can improve your mood, focus, and overall well-being while also easing tension and weariness.
Always consult your doctor before beginning any exercise program. If you’re given the go-ahead, establish a manageable, practical routine.
The American College of Obstetricians and Gynecologists advises engaging in at least 150 minutes of moderate-intensity aerobic activity per week. This can be broken down into five 30-minute sessions or, if time permits, 10-minute workouts.
Move just enough to get your heart rate up and start to perspire. Activities with a moderate level of intensity include:
- Rapid walking
- Bike riding on a flat surface
- Spinning (stationary cycling)
- Exercises, such as swimming, tennis, or pickleball
Additionally, you ought to include at least two days each week of muscle-strengthening exercise in your routine. This includes exercises like weightlifting, using resistance bands, pushups, sit-ups, and squats, among others.
No matter how your body adjusts to nursing, it’s critical to have patience and kindness toward yourself. Keep in mind that your body has undergone significant upheaval and requires time to repair.