How can I lose weight while breastfeeding without affecting my milk supply?
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- เผยแพร่เมื่อ 7 ก.ย. 2024
- For many women, the first thing that's on their mind after they have their baby is "I want to lose all of this weight that I gained during my pregnancy." And so a lot of women think that they'll just go on a crash diet and go into an exercise frenzy, and lose all the weight quickly.
Now that would be in an ideal world. But there's a few things to keep in mind. First of all, it's not good to start exercising until after you've let your body totally heal--and this especially includes your uterus, because the vessels that were feeding your baby are still there after your baby's delivered, and your uterus needs to clamp down like a turniquet to control the bleeding. And as you've probably noticed, your uterus only shrinks down to about the level of your belly button right after delivery, but over the next six weeks it will shrink down to its normal pre-pregnant size, behind your pubic bone. If you increase activity too soon, you can start to bleed again, or you're inhibiting your uterus from bleeding, so most doctors recommend that you don't start vigorous exercise until about six weeks after a vaginal delivery, and about eight weeks after a C-section, so that your body's totally healed.
And at that point, you can start any exercise program that you feel is going to suit you well. Some women like to start out gradually with just walking; some women are really into running; some like to go to the gym and just get out of the house for a little while; some like to do exercise programs or videos at their house--whatever is going to work for you, as long as you're doing something then that's good. Get your heart rate up, get into your target heart rate zone (and there's tons of different calculators on the internet that you can check out to find out what that is, according to your weight and height and age), but just just get into a good fat-burning zone.
Research is showing that it's best to combine cardiovascular exercise with strength training, so weight lifting (not like body builders weight lifting, but you know, just moderate weight lifting in combination with cardiovascular exercise) will help rev your metabolism, and help burn fat and calories even at rest, because the more muscle mass you have, the more calories your body requires even at rest. So that's a good thing when you're trying to lose weight.
When it comes to exercise, you should exercise a minimum of 30 minutes on most days of the week. If you can only exercise though 30 minutes on 3-4 days of the week, then that's totally fine. Just do as much as you can and develop a routine--which is possible, even with a young baby. And you're going to be very tired from sleep deprivation, but you'll find that exercise actually helps increase your morale and make you feel better about things overall.
As far as dieting goes, you need to be careful, because you essentially put in your milk supply for the whole breastfeeding experience during the first two months after you've had a baby, and you need to make sure you're getting enough calories to provide for your body's needs as well as to provide for the milk that you're making for your baby. If you're exclusively breastfeeding, you need about 400-500 extra calories a day, as compared to only about 300 extra calories during pregnancy. People feel like they can eat for two while they're pregnant, then go on crash diets after delivery, and that causes a problem with milk supply. So exercise doesn't necessarily have as big of an impact as what you're eating might, so make sure you're eating enough calories each day. And make sure that they're good, healthy calories--it's not necessarily an excuse to eat two big donuts every day--make sure that you're eating more whole grains, more fruits and vegetables, good lean proteins, and drinking a lot of water. Make sure that you're well hydrated, especially if you're exercising, because if you're not well hydrated and not eating enough calories, that's when it might start affecting your milk supply.
But generally speaking, women don't necessarily notice a decrease in their milk supply associated with the time that they start exercising. Maybe if your'e doing super-vigorous exercise, you might notice a slight decrease in spite of eating enough calories and drinking a lot of fluids--just cut back on the intensity and see if it makes a little bit of a difference.
There are other techniques you can try, before you stop exercising--because exercise is good for you. Feed your baby more frequently throughout the day. So if your baby normally eats every 2-3 hours, throw in an extra feeding every now and then during the day. Or if you have a pump available to you, pump for 10 minutes after each nursing session during the day.
If you have any medical conditions that might affect your ability to exercise, be sure to talk to your doctor
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I gain 7kg during pregnancy
Lost 12kg after delivery(within 1month)
Gain 9kg within 4months
Really I gained 30 kg during pregnancy
And Lost about 20 kg after delivery but i still the same -+ 1-2 kg. I don't understand and no idea how can i get my body shape 😅
Pumping milk exclusively also really will get rid of fat quickly, if done everyday, every two to four hours (I had lots of milk) make sure not to be afraid of eating , just eat good and in moderation listen to body!!!!!
My nipples are so long from breastfeeding so much and pumping
i like her for every question.
I am feeding my baby every 2 hours interval, and getting a lot hungry very frequently. I don't know how m I gonna lose weight with such appetite 😮💨
Edit: 4 months later , I gained 7kgs😬😭
We are facing the same problem
My story
Me too 🥲
Same here 🫤✌️
Increase protein and vegetables and complex carbs to keep you full longer. Decrease desserts and junk food. Bake meats and veggies and make soups, it's good for you and baby and keep you full longer. Also when your milk supply increases as baby grows, that can add a few pounds too your total as well. Also when you're carrying baby all day your building muscles in your arms and those add up too
Yeah, there's no time to Excercise with 2 toddlers under 5 and a 3 month old.
Try to include the 2
Or a colicky baby when you're by yourself and can barely get a meal in.
Go for walks with them and putting music on and dancing with them is all exercise :)
Me too. Got 3 kids under the age of 2 lol
Ugh, no kidding! I can 100% relate 🙆♀️
There're two kinds of belly fat: subcutaneous fat and visceral fat. The visceral one, which is shown to add up to many health concerns is tougher to remove. Common fitness programs which normally focus on fat under the skin (subcutaneous fat) aren't going to work for who have visceral type.
+Syble Denesik Help yourself, go there, determine your belly fat type first before setting foot in any type of diet or exercise: help1.info/lose-weight-the-right-way?p=4PcDrf
Exercising and losing weight focuses on overall fat of the body. When you're pertaining to the hard to remove fat which is visceral fat, it can be removed with proper diet and not only exercise. You also get visceral fat in time, not instaneously like subcutaneous fat (ie. when you bloat, just finished eating, etc.)
I am watching this video after 8 years
Meeeee toooo😄😄
Same!
Me too 😄
Oh boy too late😅😂😂
Really not a great idea to be exercising early on even at 6-8 weeks bc all of your ligaments and muscles are soft and stretched out and things like prolapse can happen. (I was also exclusively breastfeeding) I jumped back into exercise running ect after my first two babes around months 3-4 and I thing that’s what contributed to my cystocele.
And btw that’s the cause of your in continence, pain during sex, back pain ect, ladies. Def check out pelvic floor therapy and educate yourself!!! These drs out here sure won’t.
Why does it seem all the comments are bots? I feel like there isn't a way...
I have seen so very many videos on breastfeeding, how to do it, how to suppress unwanted milk.
But no where does there exist (that I can find) a video on how to successfully lactate after baby loss / still birth and late miscarriage.
Maybe you could give us a little insight into that?
Laci of the Land you haven’t answered her question sadly.
@@LuLu-qu3oz you are so right. I didn't see the second part of the comment. I'm sorry.
I miss the gym like I miss Christmas
I weigh 113 lbs and want to tighten my stomach . But I’m afraid dieting will make me produce less breast milk, can I diet and exercise a lot while breastfeeding?
🧢 You gave birth recently but NOW you weigh 113? I started out at that but I’m certainly not that presently 😊
Your body contains the hormone which handles 100% ability to lose fat, it is Leptin. To losing fat effectively, you have to know the way to accelerate your metabolism.
Would you express it clearly?
Tawanda Niccolls It's easy to get rid of fat by using the guide within this blog:
beauty1.us/weight-loss-secrets
Thank you for all the amazing videos ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤ helped in both pregnancies x
YOU don't need to worry about it
Funny enough I lose 10kg during pregnancy and then gain it back after pregnancy 😢
Very use full,an informative video,thank u for sharing this video with us
This was so clear and helpful, thankyou!
thanks for this video! I had a client ask me about it this week- I wanted to get some different perspectives
Is it ok to drink herbal turmeric tea for health while breastfeeding ?
another pretty effective supplement "mummy magic weight loss tea" is also a great tool to lose pregnancy weight, this tea also helps in boosting BM supply.
Is it ok to do exercises for diastasis recti just after c section and normal delivery
I had a horrible cold with a bad cough two days after birth. This caused increased cramping and I am sure inhibited my uterus from shrinking down. Will it just take longer to heal?
Thank you so much for your information u're a life saver ❤️❤️
I heard that breast pumps help you lose weight a lot faster. I'd prefer to use those and not the actual skin to skin breastfeeding. Can that help? How long do you even have to breastfeed for?
This would be an interesting study
hi I deliver a baby with c section at 10 june and I also want to loss weight I have pain in my stitches and one lower side of my abdomen I feed my baby through breastfeeding if u have any suggestions. to me help me thank you
Hi I'm a breastfeeding mom of 4 months baby
Ever often I feel dizzy and my hands start to shiver and I feel like I hv no strength left
My BP is normal I dont know the reason what do I do
Steffy Joseph you do not eat enough. Wish you luck!
Great job!
Diet program is the most important element of removing weight loss. Picking the right types of foods can cost you less effort to reduce your waist size. You can forget the junk guidelines which are out of your reach. You simply need to activate one "melting fat" key hormone and then you can trim off fat without having exercise your ass out.
Hi, can you please explain, what do you mean "key hormone ". And "forget the junk guidelines "? Thank you.
I am literally stuck on 161 lbs (my bf pregannacy weight was 137lbs) and nothing I do is working. I run, cycle and do yoga and Im active like most days of the week...Idk what to do :_(
Mara Henao diet
Smoothies to Clean and provide vital nutrition for you and baby when or if you're breastfeeding still. JJ smoothies my to go person. Good luck!!
There are many factors in diets that work by yourself. One plan I found that succeeds in merging these is the Slim Tactic Formula (check it out on google) without a doubt the no.1 blueprint i've seen. look at the great info .
Try switching to a plant based diet. Whole Foods plant based vegan. Once I cut animal products out of my diet, weight just fell off my body. I actually went raw vegan.
I would give it a try. You can eat as much as you want. I eat more food now than I ever have.
Great job
Thank u ❤️
Two big donuts haaa that was funny. I try to avoid all junk foods aa much as possible cause baby will throw it up anyways. Thanks for the tips.
I gained too much weight. My height is 5"7 before pregnant my weight was 78 kg. Now my weight is 86 kg my baby is 17 weeks and I m a full time breastfeeding mom. Now I can't go to diet even I always feel very hungry specially in the morning time. My belly literally cramping for foods. I start doing freehand exercises but its not helping me that much. I don't have any helping hand here except my husband. So I keep my baby whole day do whole household works cooking everything but it's not working. What should I do to loose this weight?? If I drink too much green tea and lemon will it affect my baby or does it actually work for loosing weight??
Syeda Sinjini I started taking a really good multivitamin made from food and I don’t feel as hungry now. I also used coconut water and magnesium at night to help with any electrolytes and minerals I was loosing. Also protein shake first thing in the morning. Those are my tips.
calorie deficit effects BM supply so as long as you are breast feeding you shouldn't plan dieting rather you should try something else, I know a supplement "mummy magic weight loss tea" which works really fine melting pregnancy fat. you can check it out on secretsoftea.com
Syeda Sinjini how much u gained weight through out ur pregnancy
Hi
Can I take diet pills that help with cravings while I’m nursing?
No, it will go to your milk
Is slim fast ok?
i started exercising a week after labor does that mean my uterus wont shrink back to normal pre-pregnancy size ?
Almost 10weeks pp and ready
Is it safe to drink apple cider vinegar while breastfeeding?
TIFFANY HASKINS Please no!!!
TIFFANY HASKINS yes you can. I just googled it and it's actually really beneficial!
I was in search of some remedy that helps me to lose weight without any harm to my Brest milk then I got Mummy magic weight loss tea that is safe for my baby. It also maintains my metabolism and will keep my breast milk sustained as well.
Jada Brown what tea is that?
this is an herbal tea by secretsoftea, mended with herbs that stimulate fat melting,
Healthy diet , snack more regularly and excercising daily , a long walk a day .
Okay so since we can not be on a diet because it will affect our milk is it okay for us to wear- corsets to make her stomach smaller or better say eat less not over the amount we need. ? The thing is I've wanted to produce a lot of milk without affecting it or my body can you give me a tip please
Hi Norma! It's Nurse Dani. Your body is very sensitive to changes in diet, hydration, and even possibly excessive exercise during the first two months of your baby's life--you're establishing your milk supply for your entire breast feeding experience during those very important first two months. You shouldn't diet (like restrict calories) like you said, but you can eat good nutritious food. For example, when you're exclusively breast feeding a newborn, you need 400-500 extra calories a day. Let's say that based on your weight and height, your body requires 2000 calories a day. That would mean that you should be eating 2400-2500 calories each day and those calories can be full of good nutrition: lean protein, healthy fats, whole grains, lots of fruits and veggies, and low fat dairy are all important parts of a nutritious diet. Those extra calories shouldn't become a "slush fund" or a good excuse to eat 2 donuts or something. :) As long as you are eating healthy food and exercising once the doctor says you can (usually 6 weeks after a vaginal delivery and 8 weeks after a c/section), you'll probably notice that the weight is coming off naturally, all without affecting your milk supply. Remember that it took 9 months to put it on and it could take that long to get it off--set realistic goals and expectations for yourself.
I don't recommend a corset. Instead, try counting calories. There are a lot of apps that can help you do this. One reason I've found these apps successful for myself is that instead of taking the time to log the food I'm tempted to eat, I'd rather save myself the hassle by not popping handfuls of treats here and there. :) And also talk with your doctor who can help you set healthy and realistic goals for your current situation.
If you are noticing that your milk supply is decreasing, try the tips offered in the fact sheet below before worrying about your diet. Good luck with everything and if you have more questions in the future, please feel free to ask them on our Facebook page at facebook.com/intermountainmoms! :) intermountainhealthcare.org/ext/Dcmnt?ncid=520697949
Very helpful vedio mam thanks a lot.... 🙂🙂
Mummy magic weight loss tea is an organic blend that helps in reducing baby weight without effecting your breastfeeding in any way.
What are the contents?
how can I gain weight while breastfeeding?
Alexandra Rodriguez 😂😂😂🤣😂😂🤣
Am struggling losing weight
While u want to gain😂😂
Alexandra Rodriguez get pregnant hahaha
Same problem i too want gain weight
Get them donuts in girl lmao. Must be nice
Hi im 35 weeks and 5 days my baby weight 5lb 10 ounces is that normal or what do I have to do so my baby can gain this weight like it supposed to
hi.. i have cesarean delivery. my six months are left. can use treadmill and cycling for exercise? plz answer
in early days after delivery no physical exercise is recommended, better you focus on healthier diet for weight loss. or you can go for supplementing like I recommend "mummy magic weight loss tea" of secretsoftea, this tea helps weight loss as well as increases breastmilk supply.
I would avoid the bouncing activities. Even for vag delivery. Stick with weight lifting and resistance training. You burn and work your muscles out with out the stress on your Incision or on your pelvic floor
I had c section in July 2016 and it's being 4 months now.. I am not loosing weight and get tired soon. I am single handedly handling my baby. Please suggest
No
Sxsdddf
I am pregnant and I get burning in my belly is it normal?
Samantha Samuel grind cardmom and take a teaspoon with water juat like u would take medicine.... We do tht here ans it helps a lottttttttt... Personal experience. (and also everybody in my community)
Grind a good amount and store in an airtight jar.... Its simple and safe to be used by anybody... Even kids..... For heart burn, indigestion, during pregnancy and people who have pepti ulcer
Yes it is normal.
I have pelvic congestion syndrome. Was told I need to lose 30% of my body weight. But I don't want to lose my milk supply. They want me to walk for 30 minutes five days a week but it hurts to walk to the mailbox and back.. any tips?
I feel your pain hear. My pubic symphysis syndrome and hip pain have not fully stopped and I’m 13weeks post partum. I can finally get off the couch without hobbling. I feel stuck
@@veroniquemoise4575 I had pubic symphysis too, I couldn’t bare to sit on my couch for more than 5 minutes without pain. The first month I mostly laid in my bed with the baby on my side. I’m going on 15 weeks post partum and after physical therapy and time it’s feeling much better. I still can’t sleep on my sides because it hurts my hips to get out of that position but I can do most normal day to day things. I am afraid to start working out though.
Can I drink celery juice only while breastfeeding??
Your info is so out dated lol 😂 🤦🏻♀️
I lost my post baby weight by drinking Mummy magic weight loss tea.
Did that really work for you? Please explain, any side effects? I am a breastfeeding mother too.
This seems like a plug to sell a product
Great job!