The postpartum period, which comes with the end of the pregnancy period, is an adaptation process that occurs for both the newborn and the mother. It is also a process in which milk release is high. During the postpartum period, while the mother’s body and hormones go to recovery and recovery with the end of the pregnancy period, it focuses on increasing the milk secretion with the puerperium and the breastfeeding period.
According to the expert dietitians, breastfeeding causes an average of 600 calories to be spent. It varies from person to person, on average, between 400 and 800 calories. This number changes by looking at criteria such as the number of calories, the duration of breastfeeding and the amount of weight. If we look at the number of calories, the most active and most important event that can help mothers who want to lose their extra weight after pregnancy is breastfeeding.
How Fast Can We Lose Weight in the Postpartum Process?
~ 152~ Losing weight varies from person to person, whether or not there is a metabolic disease or weight loss and diet programs in the past. Apart from these, there are some criteria such as the weight she gained during pregnancy, the physical activities she did, and the weight she had before pregnancy.
These criteria are not only considered when it comes to losing weight, but it is also very important in morale. If the mother does not keep her morale high, the weight loss process may take longer. For morale, she can look around or on the internet and see people who lost weight after pregnancy. He can keep a diary and track how much weight he has lost.
For example, as seen on the internet or forums, there are people who can lose 8-9 kg quickly. Again, as we have seen, there are mothers who lose little or no weight. The amount of weight loss varies according to the weight of the newborn and the edema that occurs depending on the pregnancy process.
How Many Calories Do We Expend While Breastfeeding?
During the breastfeeding period, you need to calculate daily calories. In this calculation, you should also factor in the volume or frequency of breastfeeding. In general, when calculating daily calories, an average of 500 calories should be added for breastfeeding. Our priority here is to give the baby quality milk instead of losing weight. In other words, if you cut your diet for weight loss, the yield and quality of milk may decrease.
You should increase your milk yield by eating a balanced and regular diet without causing excessive calorie loss. You should eat a balanced diet and consume healthy foods. These foods can be eggs, cheese, yogurt for breakfast. In the evening, you can consume protein foods such as chicken, fish, meat, meatballs. Remember to eat regular fruits and vegetables every day. One of the problems faced by mothers who are breastfeeding is the constant consumption of sugary foods to increase milk volume and yield.
Drinks and foods with high sugar content both cause excess calorie intake and increase your blood sugar quickly. The rapid rise and fall of blood sugar also causes you to feel hungry quickly. When you are always hungry, you may find it difficult to stick to your diet, so you can exceed your daily calorie intake.
Fast Weight Loss Methods During Breastfeeding
Consume Healthy Carbohydrates: Instead of reducing the amount of carbohydrates you take daily, you can turn to healthy carbohydrates and increase your milk volume and quality. Moreover, healthy carbohydrates will keep you fuller than others, so they can help you lose weight fast.
In general, simple carbohydrates such as compote, sweet, chocolate with added sugar can come from neighbors and relatives for mothers. If you don’t mind eating these instead of consuming them, consumption of complex carbohydrates such as soup, noodles, bulgur will both keep you full for a longer time and help you make more efficient milk.
Take a Walk: Half an hour of light walks a day will help the mother to restore her hormonal balance, reduce her stress level and lose weight quickly. Do not walk without consulting your doctor.
Drink Plenty of Water: Water is very important during the breastfeeding process. Always have a water bottle with you and try to drink 3-4 liters of water every day. It both helps to lose weight and increases milk yield.
Don’t Skip Meals: We know that you want to lose weight while you are breastfeeding, but apart from losing weight, the health of your newborn is also very important. Therefore, mothers during breastfeeding should not skip meals. Skipping meals can slow down metabolism and reduce energy, thus reducing milk yield.
While taking care of the baby, mothers during breastfeeding may forget their meals because they have little time for themselves. To prevent this, he can tell someone to remind him if he is with him, or if he is alone, he can set an alarm on his phone and eat his meal without skipping his meal when it’s time to eat. If he does not have time to prepare large meals, he can both help balance blood sugar and complete the meal with help from dried fruits, nuts such as hazelnuts, walnuts, almonds.
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