Many new moms mistakenly believe that breastfeeding helps with weight loss after giving birth. However, while breastfeeding does burn a large number of calories, it also requires a daily intake of approximately more calories than a pre-pregnancy diet. And it’s especially important for breastfeeding moms. We recommend drinking at least eight cups of water every day. Sound like too much to ask from a busy mom? If you’re “not a water drinker,” try an infusion bottle that will allow you to add a hint of fruit. Seltzer works just as well and is especially good for those of you who like to drink soda.
This gives your body enough time to successfully establish a healthy milk supply that is less likely to be adversely affected if your caloric intake is restricted. Breastfeeding your baby, on average, burns calories per day above what you needed to maintain your pre-pregnancy weight — so keep in mind that even without a weight loss program you are burning extra calories. Breastfeed without restriction Research tells us that both more frequent breastfeeding and breastfeeding longer than six months increases maternal weight loss. Eat at least calories per day While nursing, you should not consume less than calories per day, and most women should stay at the high end of this range. Some mothers will require much more than this, but studies show that going below this number may put supply at risk. Keep weight loss at less than 1. One study has suggested that short-term weight loss of 2. Decrease the calories gradually A sudden drop in calories can reduce milk supply. Avoid quick-fix solutions Liquid diets, low-carb diets, fad diets, weight loss medication, etc. Spread your calorie intake out — instead of meals, eat 3 smaller meals with snacks between. Exercise moderately so that you burn more fat while keeping lean muscle mass.
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Tired of eating like an expectant hawk? That said, you’ll still be aiming for plenty of nutrient-dense foods and steering clear of less healthy ones. The good news: Lots of your favorites are back on the menu. Your body generally burns around to extra calories a day while you’re breastfeeding depending on whether you’re nursing exclusively or not if you are, it’s typically up to to So while you don’t need to be hyper-vigilant about counting calories and consuming more, definitely keep your extra nutritional needs while nursing in mind. Aim to drink more water than usual a day, so at least 8 cups along with fluids from fruits, vegetables and other sources — especially in the weeks after birth, since it will help your body recover. In all, you’ll need about ounces of fluids a day from all sources so don’t worry, you don’t have to down 16 glasses of water daily while you’re breastfeeding. Not drinking enough can also set you up for health issues including urinary tract infections UTIs, constipation and fatigue. So just be sure to drink whenever you’re thirsty, which will likely be often when you’re breastfeeding! Here are the drinks and foods to avoid while you’re breastfeeding. You can also have the occasional alcoholic drink.