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How To Lose Weight While Breastfeeding | Hea Boosters

You may have heard so many things during pregnancy as regards losing weight, like how the weight will just naturally drop when you start breastfeeding. Sadly, for a lot of moms, this isn’t the truth. Losing weight postpartum is quite tricky as you tend to eat more during the nursing phase. In fact, you are required to eat more now that your body is producing milk to nurse your baby. So, you may ask how you’re supposed to lose weight when you’ll be eating more.

One thing that is true is that moms tend to lose weight while breastfeeding. Now, the amount of weight lost varies for individuals and is also determined by some factors such as activity level, diet, metabolism, and lifestyle. However, there are things you can do to speed up the weight loss process, while still putting the above-mentioned factors into consideration. It takes more than expecting the weight to just drop off, but also making a conscious effort and doing certain things.

How to lose weight while breastfeeding:

1. Have a healthy balanced diet:

Your diet is the first step to leading a healthy life and also losing weight while you’re breastfeed your baby. At this stage, your diet is very crucial, as you need to maintain the milk supply for your baby. You shouldn’t reach for empty calories and foods high in carbs as you will get hungry quicker and probably gain more weight. It’s essential to have proper meals made from vegetables, grains, fats, lean protein, and fruits. These will ensure you stay fuller longer, and that your body still has the required nutrients to maintain your milk supply.



It’s not enough to just eat healthily, you need to be mindful of your portions too. During breastfeeding, you are required to take in between 400 - 500 calories extra in a day. So, while eating healthy and breastfeeding, you shouldn’t have less than 1800 calories in a day. You can have between 2400 -2650 calories a day, depending on how active you are.

2. Remain hydrated:

Sometimes the body mistakes thirst for hunger, except in cases of extreme dehydration where you feel really thirsty. However, you need to drink enough water every day to keep your body functioning at optimal levels. Drinking water instead of sugar-filled drinks not only cleanses your system but keeps you filled throughout the day. It’s recommended to drink about 8 glasses of water every day to stay hydrated.

3. Exercise:

You can incorporate light or moderate exercise into your day when you can find the time. Exercise not only helps you burn fat, but it also helps you relieve stress and ensures you have a clear mind. Exercise can also help boost your mood while putting your body in shape. Light cardio, long walks, and yoga, are examples of some things you can do to keep your body in shape. You should consult with your doctor and a postpartum trainer before embarking on any exercise routine.



4. Rest well:

Not having enough rest can have a negative effect on your health and your weight loss goals. Sleep deprivation is known to increase hunger pangs and cravings, especially late at night and can have you eating junk food at odd hours of the day. Now, it is easier said than done because your baby is still probably waking up at night. However, you need to take advantage of certain moments like nap time to get some rest as well. Sleeping well and getting enough rest will also ensure you remain on the right weight loss path.

5. Be more active:

It’s not every mom that will be able to squeeze in some workout time into their day. But the truth is, you need to be more active during the nursing phase as most of the time you may be sedentary. A sedentary life only ensures you are burning less calories and storing up more fat. So, take a walk, play with your baby or toddler, do some cleaning, or any other activity that keeps you busy and ensures you burn some calories.

Finally, the last unofficial tip is to be patient and never give up. You may not see results instantly, and sometimes it can be a rollercoaster ride. Nevertheless, be patient with yourself and keep pushing at it.

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