Breastfeeding mothers may decrease excess body weight during pregnancy. A reduction of about 0.5 to 1 kg per week is classified as safe against breast milk production. The combination of a healthy diet with moderate intensity exercise, can reduce breastfeeding mothers weight an average of 0.5 kg per week. Both of these are more effective than low-calorie diets in breastfeeding. You can increase the intensity of exercise especially 6-8 weeks after delivery.
In this way, you can lose weight gradually within a year and this is much safer for nursing mothers. Avoid decreasing the amount of calorie intake and body weight suddenly because it is feared will have a negative impact on milk production.
Watching the right moment to start the diet is also important. You are advised to consult your doctor about the right time to start the diet, to avoid energy shortages and milk production. So also if there is a change in the attitude of the baby when you have started dieting. Because, there are babies who are fussy because of the influence of food consumed by her mother when it started dieting.
If the mother is overweight or obese, consult your doctor about the likelihood of starting the weight loss process sooner.
It’s best to avoid a breastfeeding mother’s diet that cuts many calories or makes weight drop dramatically, as it can affect milk production. Apply a healthy diet and exercise routine. If necessary, consult a physician for a diet that you should do while breastfeeding.
Nutritional Needs of Breastfeeding Mom
In general, breastfeeding mothers need more calories per day, which is an additional 400-500 calories compared to women who are not breastfeeding. However, each breastfeeding woman has different caloric needs depending on:
- The frequency of infant feeding
- Metabolism of the body
- Sports intensity
In addition to the calorie count, nursing mothers can make their hunger a hint as to how much food intake is needed.
No less important for nursing mothers is to meet the needs of body fluids. In addition to drinking water, liquids can also be obtained from milk or juice. You can consume caffeinated beverages, such as coffee or tea, but limit only about 2-3 cups per day.