Breastfeeding moms and weight loss
If you are like me, it was really hard to lose weight while breastfeeding. Some women experience large weight loss while breastfeeding because of the calories that breastfeeding burns. WELL, NOT ME!
<-- Actual picture of Paisley and Mommy!
Calories Burned During Breastfeeding Your body generally burns between 200 to 500 extra calories a day while you’re breastfeeding.
Some questions a breastfeeding mom may ask:
Exclusive breast pumping can also be an option if you’re unable to breastfeed but want breast milk to be a part of your parenting plan. You may lose some of the weight gained during pregnancy while exclusively pumping. Pumping mothers can burn up to 500 extra calories per day.
Plain and simple, breastfeeding burns calories! “Our bodies burn almost 20 calories to make just an ounce of breast milk. If your baby eats 19-30 ounces a day, that’s anywhere between 380-600 calories burned
Why can’t I lose weight while breastfeeding? Losing weight while breastfeeding can be difficult because breastfeeding (and being postpartum) can be a very stressful time for you. As a result, high levels of stress + the stress of breastfeeding can paradoxically increase your risk of weight gain instead of weight loss.
This was frustrating for me. So I had to make a change. While I felt like I was STARVING 99% of the time, I also realized I craved sugar like no one's business. Why was this? Studies have shown that the hormone Ghrelin controls our cravings for sweets and carbs. When your body is low on sleep the levels of this hormone increase, therefore increasing your cravings for sweets and carbs.
Clearly, most of us who have had a newborn understand that there is just no way around the lack of sleep. But there is a way to control your appetite and the things you crave. MODERATION!
I know you have all heard before "everything in moderation". So I will not preach this to you, but it is true.
Here are some tips that can help, while you may not be able to get your newborn to sleep through the night.
Fats and protein are foods to keep you fuller, longer.
Adding a Protein shake to your day
More nutrient-dense foods:
- Fruits
- Vegetables
These items will keep you more full, for longer. They also are filled with water, which brings me to my next point. HYDRATION!
So what are water-dense fruits?
Grapefruits- 91%
Oranges- 87%
Watermelon- 92%
Pineapple- 86%
Strawberries- 91%
Peaches- 88%
Cantelope- 90%
What are water-dense vegetables?
Cucumbers- 96%
Iceburg Lettuce- 96%
Zucchini- 95%
Bell Peppers- 92%
Broccoli- 91%
Celery- 95%
Tomatoes- 92%
While breastfeeding moms need to stay hydrated to keep their milk supply up, this can also help keep you feeling full and less likely to turn to those sugary snacks! thirst is also confused many times with hunger. Sometimes when we think we are hungry we are actually just in need of a nice glass of water!
Next time you are feeling that you need to reach for that donut, think about what you REALLY NEED. Grab a glass of water, an orange, or a nice green salad!
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