If you are breastfeeding, you will want to lose weight slowly. Weight loss that happens too fast can make you produce less milk. Losing about a pound and a half grams a week should not affect your milk supply or your health. Breastfeeding makes your body burn calories which helps you lose weight. If you are patient, you may be surprised at how much weight you lose naturally while breastfeeding. DO NOT go on a crash diet not eating enough or a fad diet popular diets that limit certain types of foods and nutrients.
They will probably make you drop pounds at first, but those first few pounds you lose are fluid and will come back. Other pounds you lose on a crash diet may be muscle instead of fat. You will gain back any fat you lose on a crash diet once you return to normal eating.
You may not be able to return to your exact pre-pregnancy shape. For many women, pregnancy causes lasting changes in the body.
You may have a softer belly, wider hips, and a larger waistline. Make your goals about your new body realistic. A healthy diet combined with regular exercise is the best way to shed the pounds. Exercise will help you lose fat instead of muscle. Once you are ready to start losing weight, eat a little less and move a little more each day.
It may be tempting to push yourself into a hard routine for fast weight loss. But rapid weight loss is not healthy and is hard on your body. DO NOT overdo it. Just a quick walk around the block with your baby in the stroller is a great way to start adding exercise to your daily routine. Systematic review of the effect of individual and combined nutrition and exercise interventions on weight, adiposity and metabolic outcomes after delivery: evidence for developing behavioral guidelines for post-partum weight control.
BMC Pregnancy and Childbirth. PMID: www. Postpartum care and long-term health considerations. Obstetrics: Normal and Problem Pregnancies. Philadelphia, PA: Elsevier; chap The intervention focused on cutting out junk food, eating more vegetables and eventually reducing the overall number of calories the women were consuming, she told Live Science. One limitation of the study, however, was that the exercise component was not a huge change from the amount of physical activity the women were getting prior to starting the study, Rasmussen said.
So, while they did adhere to the exercise requirements, it didn't represent a substantial increase in their energy expenditure, she said. She said, for weight loss, she recommends a diet that highlights nutrient-dense calories and avoids empty calories. And although diet appears to be the driving factor in losing the baby weight and exercise doesn't have a huge effect on weight loss, the experts agreed that it's still important for new moms to get back to moving as soon as possible.
Yes, gone are the days when women were confined to bed rest after giving birth — certainly, a woman should take care of herself and recover from giving birth, but it's important to get moving, Rasmussen said. But women interested in doing more vigorous activity, such as lifting weights, should ask their OB when they can start, she added. All of the experts we spoke with agreed: Walking is a great way for new moms to get exercise.
Walking during the postpartum period has been shown to have excellent health benefits, van der Pligt said. Plus, it's convenient and cheap, and can be an important social activity for new moms, she added. In one of Lovelady's studies, for example, the women started their walking program at four weeks postpartum and gradually built up to walking for 45 minutes a day, five days a week, Lovelady said. The women in the study had been largely sedentary for the previous three months, however, she added.
For most women, moderate exercise during pregnancy is considered safe and healthy. It's also important to reduce inactivity.
In a study published in the American Journal of Preventive Medicine, researchers looked at the effects of television viewing, walking and trans-fat consumption on postpartum weight retention.
They found that women who watched less than 2 hours of television a day, walked for at least 30 minutes a day and limited their consumption of trans fat had a decreased likelihood of retaining at least 11 lbs. Although researchers know that physical activity alone does not appear to cause weight loss, in combination with a healthy diet, regular exercise helps to maintain the weight loss that occurred, said Oken, who was the lead author of the study.
Although all of the experts interviewed agreed that diet and exercise strategies for postpartum weight loss don't really differ from the strategies one would employ for weight loss at any other time of life, after giving birth, women may have one unique advantage: breast-feeding.
For example, in Rasmussen's study , published in The American Journal of Clinical Nutrition, the researchers concluded that " breast-feeding could also make a meaningful contribution, eliminating [postpartum weight retention by 6 months] in many women. Nicklas noted that, while full breasts may feel heavier, in reality, they wouldn't contribute much to a breast-feeding woman's weight.
Certainly, there are several factors that play a role in whether breast-feeding has an effect on weight loss , including how intensively and how long a woman breast-feeds, Rasmussen said. But generally speaking, the more a woman breast-feeds, the greater an effect it will have on her weight loss, she said. Simply put, breast-feeding burns calories — the body requires extra energy to make milk. However, this might not be the entire explanation, Rasmussen said. Researchers haven't yet tested whether other factors also contribute to weight loss associated with breast-feeding, she said.
Indeed, the calorie requirements for breast-feeding women are higher than those for women who are not breast-feeding. Women who exclusively breast-feed burn about extra calories a day, compared with women who are not breast-feeding, Lovelady said. But generally, breast-feeding women are instructed to increase their caloric intake by only about calories daily, she said. The resulting deficit contributes to weight loss. In other words, the calorie recommendations for lactating women don't completely cover the amount needed to produce milk, Rasmussen said.
Researchers assume that part of that caloric cost will be met by burning body fat, she said. So, for women who are reasonably active and gained a reasonable amount of weight during pregnancy, breast-feeding is really quite important, Rasmussen said. Still, according to Rasmussen, between diet, exercise and breast-feeding, breast-feeding comes out on top as the most important factor in whether a woman will lose all of her pregnancy weight.
The "baby gets the best nutrition we have to offer, and the mother, if she doesn't overeat, will lose weight," she added. However, researchers haven't reached a consensus on the effects of breast-feeding on weight loss. If all of the studies are considered, however, there are probably slightly more showing that breast-feeding does help, she added.
But to reassure women who are not able to breast-feed, or choose not to , Nicklas noted that breast-feeding is not essential for weight loss. Van der Pligt agreed. Although many women do lose weight while breast-feeding, many studies have shown little or no influence of breast-feeding on a mother's weight change, she said. It's more about promoting healthy, attainable lifestyle behaviors that will have health benefits for women and assist her in achieving a healthy weight following childbirth, she said.
It will be updated whenever significant new research warrants. Note that any significant change in diet should be undertaken only after consultation with a physician. Follow Sara G. Miller on Twitter SaraGMiller. Originally published on Live Science. Live Science. You can also do simple crunches for upper and lower abdominal muscles, as well as obliques. Regular check-in times on the scale will enable you to monitor your weight loss progress and ensure you lose weight at an appropriate rate after giving birth.
Drink water throughout the day to help you stay hydrated and feel full. Avoid excessive caffeine if you are breast-feeding. Prepare several meals in advance to help you avoid eating high-calorie fast food after a busy day. Follow htlifeandstyle for more. How to get back in shape naturally and quickly after a delivery? You can get your pre-pregnancy body, if start taking care now. Here are six best ways to lose weight after having a baby. Share Via. Breastfeed your baby The rumours are true, at least for many moms: Nursing burns up to calories per day, as much as many forms of exercise.
The secret to losing weight after delivery is to eat small meals frequently. Shutterstock Eat frequently Plan meals each day that feature natural, rather than processed foods. New moms, incorporate exercise into your day.
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