By Conqueror Team
Becoming a mother is one of the most beautiful life experiences. However, growing a tiny little body inside yours causes a lot of emotional as well as physical changes. Women are advised to eat healthily during pregnancy and avoid strenuous exercises to promote their baby’s healthy growth. Generally, six weeks after giving birth, moms are given the go-ahead to hit the gym.
Breastfeeding is healthy for both the mother and the baby. However, women who nurse their babies tend to lose weight faster compared to other mothers. Although potentially desirable, rapid weight loss can be unhealthy for the mother.
Article Summary: In this article, you will get to know how to lose weight without compromising the quantity and quality of your breast milk. The following tips should be kept in mind when new mothers are trying to get back in shape:
1. Eat healthy meals and avoid crash dieting;
2. Keep hydrated;
3. Easy postpartum exercises;
4. Build up stamina;
5. Take care of your mental health.
Eat Healthy Meals And Avoid Crash Dieting
The quality of the mother’s diet is essential for breast milk quality. Be mindful when choosing what you eat and avoid zero-calorie items. Make sure your diet includes a hefty quantity of vegetables and fruits. Rice and whole grains are good nutrients for breastfeeding mothers, but they must be mindful of the serving size. Proteins are also an essential and suitable choice for weight loss. Finally, including eggs, spinach, nuts, and olive oil in meals ensures the diet includes healthy fats.
Water is essential for losing weight and maintaining a healthy breast milk supply. Breast milk is made up of 90 per cent water so it is vital to stay hydrated – drink at least 10 to 12 glasses of water per day. Dehydration results in frequent headaches and a confused mind. Sweating during exercise also causes water loss, so replace it with drinking additional water.
Easy Postpartum Exercises
Exercise is essential for achieving the desired weight loss target. Try to build a regime that doesn’t involve intensive workouts and, instead, includes stretching exercises, straightforward weightlifting, yoga, walking and jogging. You can also incorporate Kegel exercises to strengthen the pelvic muscles.
Build Up Stamina
After getting the go-ahead from the doctor, you might feel the urge to work out day and night to get back into shape. This is an unhealthy choice! Keep yourself motivated by breaking your targets into smaller chunks.
Remember, your baby relies on you for nutrition, so working out like a maniac is not a good option as it may negatively affect your breast milk supply.
Take a few weeks to build up the stamina for strength training and high-intensity exercises. The easy way to resume building stamina would be walking, jogging, and yoga; stay alert for any discomfort symptoms while performing these exercises, especially if you have had a cesarean.
Take Care of Your Mental Health
Postpartum depression is common among new mothers. According to a study, around 10 to 15 per cent of mothers suffer from this mood disorder every year. The main contributors to this disorder are stress, genes and hormones. Many women also face eating disorders during this phase, resulting in either abrupt weight gain or unhealthy weight loss.
During the first few weeks after having a baby, mothers tend to fall victim to depression. The risk of this can be reduced through:
· Strong family support;
· Taking one day at a time;
· Eating a healthy diet and getting proper sleep.
New moms should stop comparing themselves to others. Every person has a different metabolism. Give yourself time and try some of the tips mentioned earlier. Have regular check-ups with your general practitioner and dietician to monitor the weight loss and always set an achievable weight loss target.