Most mothers enjoy bonding with their children while also satisfying their hunger with delicious meals. However, some mothers find that their bodies have changed since giving birth and struggle with weight loss. If you’re one of these mothers, you may be wondering how to lose weight while breastfeeding. We’ve got you covered, here are some tips on how to lose weight as a breastfeeding mom.
Reduce The Sugar In Your Diet
Eating too much sugar can cause weight gain, so it’s important to monitor your child’s sugar intake. Make sure they only eat fresh fruits and vegetables and avoid anything containing sugar. If you think your baby is getting too much sugar, then it might be a good idea to limit their juice intake or introduce them to foods that are low in sugar. Additionally, there are many options of natural sugars that you can use to sweeten your baby’s food; look for those on the list of approved sugars for human consumption. Finally, sugar-free options are also available for those who want to avoid sugar, but retain the taste of sweet foods. You can put the weight you lose while on this diet back on at the end of the day, though.
Exercise Regularly
Exercise is essential for weight loss as it burns calories and encourages the body to function at its best. You and your baby should walk or play in the yard regularly to promote bonding and also because it helps your body produce its own endorphins – which are natural opiates that make you feel happier and more relaxed. Additionally, try yoga with your child where you can connect mentally and physically. You should also consider consulting with a personal trainer or nutritionist to create a workout plan suitable for both of you.
Consume Foods High In Folate
Folate is one of the B vitamins, which helps your body make its own DNA and RNA. This means your baby will receive nutrients essential for healthy brain development from foods rich in folate. Consume more green veggies, which are high in folate, and less grains, which are low in folate. Additionally, make sure you’re cooking your food properly to optimise nutrition; bake instead of fry and avoid overprocessing foods. Folate also allows your body to metabolise fatty acids more effectively, so it’s advisable for you to include foods rich in folate in your diet if you’re struggling with weight loss. Some examples are kidney beans, lentils, broccoli, and spinach. You should try to avoid any type of flour when cooking as this will reduce the nutritional value of your meal. Try baking whole wheat pastry instead or using brown bread when you need to stuff a chicken – both are high in fibre and protein and low in carbs, therefore, ideal for promoting health and growth in your baby.
Eat More Protein
Your body needs sufficient amounts of protein to function properly and to build new cells. Therefore, if you’re struggling with weight loss, then it could be a good idea to increase your protein intake. There are many vegan proteins that you can use instead of animal proteins. Additionally, lentils, beans, and nuts are all excellent sources of protein that you can incorporate into your diet. Make sure you read the labels on the foods you purchase to ensure that they are gluten-free and dairy-free – otherwise, you may end up with an upset stomach. Additionally, eggs are excellent sources of protein and contain essential nutrients that your baby needs to grow healthy muscles. If you’re able to express breast milk, then you can introduce eggs and cheese to your baby in the form of smoothies or omelets. They will love that extra touch of flavour!
If you’re unable to consume eggs and dairy, then you can opt for soy meats or gluten-free alternatives. The choice is yours! Just make sure that you’re getting sufficient amounts of protein into your baby’s diet. Between you, your breast milk, and eggs, your baby will receive all the nutrients they need for healthy growth and development. You should also consider getting some supplements to further boost your baby’s nutrition.
Avoid Processed Food
When you reduce your sugar intake and begin losing weight, then the first thing that may occur is your appetite may decrease. You will, therefore, start to eat less and eat healthier. One sign of this transition is the appearance of food cravings; you may feel the desire to eat certain types of foods even when your body needs more nutrients. This may be caused by food allergies or sensitivities and is best managed by eliminating processed foods from your diet and replacing them with fresh, natural foods. There is also the option for you to identify the allergen(s) causing the reaction and find a remedy. For example, if you’re allergic to wheat, then you should steer clear of foods containing wheat or else you may experience unpleasant side effects. Additionally, many processed foods are high in sodium which puts you at risk of developing high blood pressure. Make sure you monitor your intake and only include fresh produce in your diet.
Cut Back On The Booze And Cigarettes
Alcohol and tobacco are substances that contribute to weight gain, so if you’re looking to lose weight then you may want to avoid these items altogether. However, if you do choose to consume alcohol or tobacco then you should do so in moderation. Cut back on the amount of alcohol you drink and remove all tobacco products from your reach. You should also be mindful of the foods you eat while drinking alcohol, as this may affect how your body metabolises the alcohol. If you’ve been diagnosed with diabetes or pre-diabetes then you should speak to your doctor about cutting back on the amount of alcohol you consume; this may help treat your condition.
Consume More Water
Your body needs sufficient amounts of water to function properly. If you’re not drinking enough fluids then this may cause you to lose weight even when you’re not dieting. Replace fluids lost through urination with fresh, natural drinks. This will help promote healthy kidneys and also keep you hydrated, so you may continue to lose weight successfully. There are many delicious drinks available, so you have many options to choose from. Choose ones that are best suited for your taste buds; look for the lightest in colour and flavour to stay within your daily calorie and fluid requirements. Additionally, make sure you stay hydrated by drinking at least eight glasses of water per day; this can be an indication of proper hydration. You should also consult your doctor about what water intake is suitable for your personal situation.
If you’re looking to shed the excess weight, then you may encounter many challenges, especially if this is your first time as a mother. However, with some luck and perseverance, you can develop healthy eating habits that will remain with your child for the rest of their life. The important thing to keep in mind is that as long as you’re both healthy and comfortable, then this is all the more reason to enjoy bonding with your baby while also satisfying your hunger with food.