26 years
I delivered from one month i was 78kg $ now im 70.i want to get rid of abt 10kg more.do u advice to start deit now?mentioning that im breastfeeding.$ is there any special deit to go through?
Nov 15, 2014
An estimated 425 to 700 calories are secreted daily into your breast milk. Therefore, you should increase your caloric intake by 500 calories each day, so your total number of calories would be approximately 3000 calories per day. These calories should be based on healthy dietary choices, not the empty calories from sweets or snack foods. A rule of thumb: focus on your body's hunger cues, not on the specific number of calories you are consuming. Eat whenever you feel hungry and focus on maintaining a balanced and nutritious diet that consists mainly of fruits, vegetables, whole grains, lean meat and healthy fats.
Drinking plenty of quarts of water every day is also necessary while breastfeeding. Avoid foods that produce gas like chocolate, cabbage, and cauliflower as well as spicy foods and caffeine. Caffeine causes you to urinate in larger amounts and more frequently, meaning that you will lose fluids you need for your body and your breast milk.
Your body will go through changes rapidly in the months after delivery, and your baby's breastfeeding patterns will change as well as he/she grows, so the exact amount of calories you need may change over the course of the breastfeeding relationship.
You can safely cut calories to about 1,800 calories per day once the baby has reached 2 months of age. Cutting calories earlier than this may interfere with the body's ability to stabilize milk production during those vital early months. Because breastfeeding itself burns calories, you may find that you are losing weight even when eating normally. Losing more than 0.5 Kg a week can be an indication that you are not getting enough calories.
Cutting calories by more than about 25 percent can cause an interruption in milk supply. This is even more significant if you suddenly reduce the amount of calories you take in instead of gradually reducing your caloric intake over time. Another danger of consuming too few calories while breastfeeding is malnutrition; if a nursing woman is not getting enough food, she may also not be getting enough nutrients.
Another option is to increase your level of physical activity instead of or in parallel with cutting calories. A 20- to 40-minute daily walk with your baby can burn up to 200 calories. Research studies have shown that a combination of exercise and cutting calories was more effective for losing postpartum weight than either method alone, and that combining exercise and moderate calorie reduction did not seem to adversely affect breastfeeding performance.
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