Postpartum diet for breastfeeding moms. During pregnancy, many women experience an increase in appetite. This happens because of the impulse caused by the baby. It can also lead to drastic weight gain shortly after giving birth.
Not a few women feel worried and stressed because of a drastic increase in body weight. In addition, the nutritional needs for breastfeeding children are also not small, making it difficult to maintain weight after giving birth. Then, what is the effective way of a Postpartum diet for breastfeeding moms? Here’s the review!
Postpartum diet for breastfeeding moms, here’s how
It is natural that women who after giving birth will experience an increase in weight compared to before pregnancy. There are mothers who can accept this and there are also those who try as hard as possible to get their bodies back to normal. Mothers need not worry, because maintaining a healthy weight after giving birth is not impossible.
However, the most important thing to note is the impact that can occur on the health condition of your little one if you limit food intake. There are several ways can do for a postpartum diet for breastfeeding moms without disturbing the child’s nutrition. Here are things to watch out for:
1. Don’t Diet Too Fast
The first thing to consider for a postpartum diet for breastfeeding moms without affecting the child’s nutritional intake is to choose the right time. The body needs to recover from childbirth. Therefore, do not be too quick to lose weight. Try to wait up to six weeks postpartum before doing so.
A person who starts losing weight too soon after giving birth can make it harder for the body to recover. Because the body will experience fatigue. In addition, the mother must muster all the energy to adjust to life with the newborn baby into the world.
2. Regular Exercise
The best way to lose weight for mothers who have just given birth is to exercise regularly. Diet after childbirth is considered very effective when done in conjunction with physical exercise. When you have free time, try to do exercises that can tone your pelvic muscles. Try to do squats 10 to 20 times each day.
Mothers can also do it while holding the little one so as not to cry. Simply by carrying him and around the house in order to burn excess fat.
3. Healthy Eating Pattern
When a mother has to breastfeed, she will have a fairly high appetite. Therefore, it is important to maintain a healthy diet for you and your little one. In addition, don’t forget to also maintain body fluids so that mother and baby stay healthy.
Foods that are processed by boiling and have low sugar content are also good for consumption. By limiting the calories that enter the body and exercising regularly, you can have a healthy weight. Expand the consumption of fruit as a snack if you often feel hungry.
An effective healthy diet helps to lose excess body fat.
- No need for a low-calorie diet
It is undeniable, mothers will miss their slim bodies before giving birth. However, it is not the right decision if the mother is on a crash diet. The crash diet is a very low-calorie diet and aims to lose weight in the shortest possible time.
Actually, after giving birth, the body needs enough good nutrition for the recovery process. The need for calories also usually increases when breastfeeding. If you go on a low-calorie diet, you can actually lack essential nutrients so you feel tired quickly.
- Consumption of fiber-rich foods
Consumption of foods high in fiber has been shown to be able to lose weight, especially soluble fiber. A study involving more than a thousand adults found that consuming 10 grams of soluble fiber daily could reduce belly fat by 3.7 percent over a period of years.
Soluble fiber can make the stomach feel full longer, thereby lowering levels of hunger hormones.
- Choose healthy protein sources
Do not forget to include protein in the daily menu to increase metabolism, reduce appetite and reduce calorie intake. Studies show protein has a greater thermal effect than any other type of nutrient. This means that the body uses more energy to digest protein foods than other foods which burn more calories.
Mothers can get protein from meat, eggs, fish, seeds, nuts, and dairy products.
- Avoid added sugar
Sugar is high in calories. Consumption of added sugar or sweeteners is associated with diabetes, heart disease, and some cancers. Generally added sugar is found in sweetened drinks, packaged fruit juices, flour, jams, cakes, biscuits, cakes, and bread.
Those are some things that must be considered as a Postpartum diet for breastfeeding moms. By doing these things, it is hoped that mothers can get a healthy and ideal weight after giving birth.