7 Rules For Losing Weight For Breastfeeding Mothers
Monday, 10 June 2019
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Reasonable if during the lactation phase, mother wants to lose weight. HMM, but when is ya the right time for breastfeeding mothers to lose weight?
Nutritionist and sportswear Alina Petre said, we recommend that our mothers wait until 8 weeks after giving birth if they want to regulate weight. But, still prioritize the needs of breast milk and the intake of little.
For nursing mothers, there are seven rules to consider when it comes to lowering weights as reported by Realvegan:
1. Wait 8 Weeks And Slowly
After childbirth, it is natural if the body looks enlarged. Alina said, waiting time 8 weeks before trying to lose weight would be beneficial. Because, mother gave time for body to recover from childbirth and provide nutritious breast milk for the liver.
"Try breastfeeding mothers do not limit daily intake under 1,500-1,800 calories in order to lose weight. It can lower the BREAST inventory because it lowers the calorie intake suddenly, "said Alina.
Alina refers to a study that suggests that weight loss of approximately 0.45-1 kg per week does not reduce the quality or quantity of breast milk. Preferably, losing weight close to the lowest range is the safest way to not interfere with breast milk production.
2. Focus On Nutrition
Alina encourages nursing mothers to consume nutritious foods also rich in vitamins and minerals. Said Alina, a nutritious food can help nursing mothers eat fewer calories for feeling full. The way, fill half mother's plate with vegetables. Then fill a quarter with food sources of protein such as nuts, peas, tofu, and tempeh.
Another quarter with a source of carbohydrate complexes such as whole grains, fruits or carbohydrate vegetables. Don't forget, add healthy fats like olives, avocado, nuts, seeds, a spoonful of hummus or add sprinkles of grated coconut.
3. Eat Less, More Often
"So, a new mother can make us tired and want to eat a generally rich carbohydrate, processed food, not vegetables. One way to resist eating desires is to eat in a bit and eat more often, "said Alina.
4. Drink Enough Water
Said Alina, the liquid that mother drink will be used to produce breast milk. Drinking enough will help breast milk supplies. In addition, hydrated can help nursing mothers more energize and help lose weight because it reduces appetite. Remember, drink when thirsty and reduce caffeinated drinks. In addition to white water, consumption is also fruit juice, smoothies, or fruit pieces.
5. Avoid Diet
Breastfeeding is not the right time to try a fluid diet, a low-carbohydrate diet, a keto diet, a juice fast or any way to lose weight quickly. Drastic reduction of calories will only reduce breast milk supplies. It will also affect the nutritional content in breast milk. Said Alina, a diet that is poor nutrition will probably produce poor breast milk as well.
6. Breastfeeding For Longer Time And Exercise
"Breastfeeding burns approximately 500 calories per day. Research shows, the more frequent and long-nursing mothers, more than six months, the chances of weight drops are greater. A study suggests, women who breastfeed more than 12 weeks, the average weight dropped 2.6-3.4 kg in 10 years after pregnancy, rather than women who are breastfeeding in a short time or not at all, "said Alina.
Another thing not to be missed is the sport. Try a minimum of mothers exercise 30 minutes a day. But, adjust also exercises done with the condition of the body yes.
7. Listen To Hunger And Satiety Signals
Said Alina, this is the most important. Our body was designed to know when to eat. Thinking of breastfeeding, unfortunately makes mother lose the ability to understand the signal. Research shows, when confused will lead the mother to eat up to 71 percent more.
According to the Master of Nutrition and Dietetics degree nutritionist from the University of Sydney, Australia, Leona Victoria Djajadi, BSc, MND, actually if you eat according to hunger cues, then automatically you can lose weight because The making of ASI burns about 500 calories/day. This number is considered significant.