How to lose weight while breastfeeding – the key tips

Stacey Solomon gets emotional while discussing breastfeeding

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Weight gain during pregnancy is essential because it takes a lot of calories and nutrition to support the growth of a new life. Gaining too much weight is dangerous but if you’ve gained a couple of stone, that’s not too bad. It can take a while for baby weight to drop off and it’s ideal that you do this gradually. Breastfeeding burns up to 500 calories a day, but it should not be used as a weight-loss method. reveals how to lose weight while breastfeeding.

According to WebMD, you should not try to diet for at least six weeks after giving birth.

You’ll probably be sleep-deprived and lacking in energy to exercise and make super healthy meals anyway.

Apparently, it takes between six months and a year to lose all the weight you gained during pregnancy.

You should aim for around one to two pounds of weight loss every week, otherwise, it is not sustainable.

Your body stores fat after you’ve given birth purely to make breast milk.

The Mayo Clinic explained that when you breastfeed, you use up the fat cells stored in your body during pregnancy.

You also burn 300 to 500 calories a day by breastfeeding, as it requires a lot of energy to produce milk and feed your baby.

The site said: “After an immediate postpartum weight loss of about 15 pounds, weight loss tends to happen gradually — at about one to two pounds a month for the first six months after childbirth and more slowly after that point.”

If you’re keen to lose weight quickly after giving birth, don’t do anything too extreme.

Everyone requires a different amount of calories, but you’ll need at least 1,600 calories a day and they need to come from a nutrient-rich diet.

WebMD advised: “You need balanced meals at least three to four times a day for your stamina and energy.

“Stock your kitchen with healthy foods so junk food, sweet temptations, and your trigger foods won’t derail your healthy diet.

“Drink plenty of water and nutritious beverages.”

Consider how healthy and nourishing the food you’re eating is.

The Mayo Clinic recommended limiting calories from fats and oils, added sugars and saturated fats such as soft drinks, desserts, fried foods, cheese, whole milk and fatty meats if you’re trying to lose weight.

The site said: “If, after six months of breastfeeding, you want to lose more weight, you can more carefully restrict your calories as your baby begins to eat more solid foods while continuing breastfeeding.”

You should also opt for a variety of whole grains as well as fruits and vegetables, lean protein and high-fibre foods. These will help to fill you up without filling you out.

Exercise is another handy way to lose weight, but don’t go too hard!

Start off slowly and gradually – you won’t be as fit as you were pre-pregnancy and that’s okay.

For example, your lower back and core abdominal muscles may be weaker than they used to be and your ligaments and joints will be more supple and flexible, so be extra careful to avoid injury.

The NHS site said: “Regular activity can relax you, keep you fit and help you feel more energetic.

“It can also help your body recover after childbirth and may help prevent postnatal depression.

“If you had a straightforward birth, you can start gentle exercise as soon as you feel up to it.

“This could include walking, gentle stretches, pelvic floor and tummy exercises.

“It’s usually a good idea to wait until after your 6-week postnatal check before you start any high-impact exercise, such as aerobics or running.”

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