After giving birth, new mothers usually experience varying degrees of weight gain, which is normal. Although it is important to lose weight after childbirth, it is crucial to do it in a healthy way, especially during breastfeeding. So, how can new mothers lose weight after childbirth without affecting breastfeeding? Let's take a look at some tips for postpartum weight loss.
1. Timing for Weight Loss
After giving birth, it is important to choose the right time for weight loss. Ideally, weight loss should start around 6-8 weeks after delivery. It is recommended to consult a doctor before starting any weight loss program, as the body needs time to recover and breastfeeding should be established.
2. Speed of Weight Loss
Weight loss for new mothers should not be too rapid, as it can affect breastfeeding. It is recommended to aim for a weight loss of no more than 0.5 kg per week. This gradual weight loss will not have a negative impact on the baby's development or breastfeeding.
3. Methods of Weight Loss
New mothers should avoid crash dieting or taking weight loss medications. Instead, focus on changing dietary habits and finding a suitable exercise routine to maintain in the long term. This approach to weight loss will have minimal impact on breastfeeding and help achieve weight reduction.
4. Daily Diet
When exclusively breastfeeding, women require an additional 500 calories per day to provide adequate nutrition for the baby. When the baby starts eating solid foods, mothers need to provide an extra 250 calories of food per day. However, once breastfeeding is no longer practiced, there is no need for extra calories. Therefore, it is important to consume protein-rich foods for postpartum recovery and to ensure adequate breastfeeding. Fish and lean meats can be good sources of protein.
5. Moderate Exercise
Breastfeeding mothers can engage in exercises they enjoy, such as walking or brisk walking, to aid in weight loss.
6. Daily Life Tips
Stay hydrated, ensure sufficient sleep, and give regular leg massages.
Taboos for Weight Loss during Breastfeeding
Many mothers are eager to regain their pre-pregnancy shape and may resort to unhealthy weight loss methods, which can harm both their bodies and the baby's health.
1. Avoid Weight Loss Pills and Teas
These types of weight loss products can be excreted through breast milk, indirectly exposing the baby to the ingredients. Infants have poor liver detoxification capabilities, and a high intake of weight loss medications can impair liver function and cause abnormalities.
2. Avoid Intense Exercise
Intense exercise after childbirth can interfere with the recovery of the uterus and lead to uterine prolapse and muscle ligament relaxation. Intense exercise can also result in the production of lactic acid, which is not beneficial for a baby consuming breast milk containing lactic acid.
3. Avoid Extreme Dieting
Extreme dieting is not recommended for postpartum women because they have the responsibility of breastfeeding their babies. Extreme dieting can lead to inadequate nutrition for both the mother and the baby, negatively impacting the baby's health and growth.
