The desire to lose weight quickly and get back in shape is common among women who have recently given birth. However, it’s no secret that the most effective way to lose weight after childbirth, besides maintaining a balanced diet, is through breastfeeding.

Breastfeeding releases hormones, such as oxytocin, and causes a series of transformations in the woman’s body, requiring the body and metabolism to work hard for daily milk production. Let’s better understand how breastfeeding helps with weight loss and what effective weight loss measures can be adopted without harming the health of the mother and baby.

Breastfeeding and Weight Loss

The World Health Organization (WHO)1 recommends that breastfeeding should be prioritized until the sixth month of the baby’s life, when the introduction of other foods also takes place. Breast milk is an extremely important food for the newborn. It is a source of nutrients, vitamins, and minerals necessary for healthy child development.

Calorie Burning

The benefits of breast milk and breastfeeding are not limited to the baby; they also extend to the mother’s health2. Studies have shown that breastfeeding is the main method for weight loss because, for the body to produce milk, there is a burn of approximately 800 calories.

A study conducted at the University of Georgia, in the United States, showed that mothers who breastfeed manage to get back in shape more quickly. The study followed some mothers over 12 weeks. Those who breastfed lost more weight, even with a higher caloric intake and little physical activity.

Mothers who breastfeed can lose up to two kilos per month. The effort required by the mammary glands in milk production amounts to about 600 to 800 milliliters daily. The activity is so intense that it can result in a loss of 800 calories, which is equivalent to 30 minutes of walking.

Can Lactating Women Diet?

A lactating woman can eat nutritiously and reduce the intake of some calories that hinder weight loss. Check out what should not be missing from the diet of a breastfeeding mother and what should be avoided:

  • Healthy fats: include avocado, olive oil, salmon, nuts, tuna, and walnuts, among others, in your diet;
  • Avoid unhealthy fats: butter, fried foods, and foods rich in vegetable fat, such as processed cakes and pastries, filled cookies, etc.;
  • Drink plenty of water, at least two liters per day;
  • Avoid substances like alcohol and caffeine, which can be absorbed and passed into the milk. However, one cup of coffee per day will not do harm;
  • Clear urine indicates that the body is well-hydrated.

Be Careful With Radical Diets

Especially in the first two months after childbirth, no type of diet is recommended. A healthy diet3, breastfeeding, and a moderate exercise routine (with medical advice) will provide ideal and healthy weight loss.

When a mother loses weight abruptly (1 kilo per week), there is an increase in the production of toxins, which are sent into the bloodstream and can come into contact with the milk.

A lactating woman can have a nutritious diet and reduce the calorie intake that makes weight loss more difficult.

Before considering a radical diet, know that during the breastfeeding period, it is important to replenish the nutrients needed for milk production and for the health of both the mother and the child. Eat whenever you feel hungry; just replace unhealthy, high-calorie foods with more nutritious choices.

Have a Balanced and Varied Diet

Even though foods rich in omega-3 are healthy for pregnant women, having these options as the only source of nutrient can harm the baby’s health. After birth, the baby goes through an intense growth phase that will require even more nutrients from the mother’s body.

It is important to consult a nutritionist who can guide you on the ideal caloric intake for your case, including carbohydrates, grains, proteins, fruits, legumes, and vegetables. A healthy diet is usually made up of 50% fruits, vegetables, and legumes, with the remainder being proteins and grains.

Flavor of Breast Milk

A curious fact is that breast milk often changes its flavor depending on what the mother eats. The baby’s future eating habits will be related to what the mother eats and what is transferred to him or her through milk, even affecting preferences.

If, from breast milk, the baby is already used to eating healthy foods, he or she will probably not refuse them when it is time for solid foods.

To lose weight postpartum, it is essential to avoid excess calories, but not necessarily to follow a specific diet. Dietary reeducation is enough. Some examples of calories that interfere with weight loss and can be avoided daily: pizza, ice cream, soda, butter, and processed juices.

Snacks such as fruit salads, toast, or smoothies are healthy options to be consumed before main meals. This way, you can avoid eating a large quantity at lunch or dinner. Salads and vegetables should make up 50% of the plates during meals. Chew well and feel satisfied, avoiding eating until you feel bloated.

IMPORTANT: avoid the common habit of having only two meals a day. In this case, by waiting so many hours to eat, there is a risk of consuming a larger amount of calories.

When to Start Exercising?

More intense exercise for weight loss should begin once the mother notices she’s no longer breastfeeding or that her milk supply is decreasing. At the end of breastfeeding, the body will burn fewer calories, so calorie intake should also decrease. That’s the ideal moment to exercise and seek new nutritional planning with a nutritionist.

See Also: Postpartum Diets to Lose Weight Like Anna Hickmann and Celebrities

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