Losing weight while breastfeeding is a dream of many mothers. But there are some concerns, too. In this article for you; Is it possible to lose weight gained at birth? Will my milk quality decrease? Can I meet my baby's needs? I will be answering your questions such as.
What is the Content of Mother's Milk?
I would like to give some relief to new mothers here. Dear mothers, I can safely say that; Your milk has a great content for your baby's development. Increasing the quality of this content is of great importance for your baby.
For the first 6 months, mothers produce 750-800 ml of milk per day. Moreover, this amount is not affected by the mother's height, weight or fat ratio. However, at the end of 6 months, this amount may vary depending on the relationship between the mother and the baby.
In addition, the mother's milk; As well as being rich in nutritional content, it has many vitamins and minerals necessary to strengthen the baby's immunity.
When to Start a Diet After Birth?
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Having a child is, of course, the most beautiful thing in the world. But then there is such a thing as postpartum depression. Women who have beautiful bodies before giving birth do not know what to do when they suddenly encounter swelling, edema and excess weight. When hormones are added to it, the situation can turn into an inextricable situation. For this reason, they feel the desire to start a diet immediately. While all this is going on, they do not want the baby's most important need, which is the mother's milk, to decrease.
Dear mothers, recent research shows that; If you have gained normal weight during pregnancy, it is possible to lose all of these weights during the first six months of breastfeeding. For this, your duty is to feed appropriately for the breastfeeding period.
Nursing mothers secrete 6-7 tea glasses of milk on average during the day, and about 500-700 calories are spent for this. . This means that during the breastfeeding period, an average of 1 hour of moderate exercise is considered.
The right time to go on a diet is; after about 6 months is the name. Before the sixth month, it is necessary to evaluate the elapsed time well. Staying away from sweets, chocolate and junk food causes many pounds to go away on their own.
How Many Kilos Should You Lose per Month?
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Many studies show us that mothers who lose weight quickly experience reductions in milk volume and quality. Of course, the main reason behind this is usually the mother's very low calorie diet. When low-calorie food intake is supported by inadequate food combinations, such undesirable situations can occur.
For healthy weight loss, it would be ideal to aim for 3-5 kilos per month. However, these goals may vary depending on your weight. For example, while your monthly weight loss is high at 80 kilos, this loss may be 3 kilos per month at 60 kilos. So these losses are directly proportional to your weight.
I would like to remind you about strict diets that very strict diets may not reduce your milk, but they will definitely reduce your milk quality and nutritional value. If your milk quality decreases, it will affect your baby's weight gain and prevent him from benefiting from the nutrients he needs.
Ways to Increase Milk Without Gaining Weight
Abandon the common misconceptions. For example, sugary foods and drinks do not increase breast milk! Therefore, stay away from puerperal sherbet, fruit juices, sugary compotes, sweets and halvah.
The most important thing that increases milk is water. Therefore, try to drink an average of 10-12 glasses of water.
Vegetables and fruits with high water content are milk makers. You can add plenty of salad to every meal. But be careful not to put salad dressings in it. Get plenty of water-rich vegetables. These vegetables; vegetables such as spinach, chard, collard greens, and green beans. In order to increase the nutritional value of these vegetables, it will be very useful to add eggs or meat during cooking or to combine them with meatballs.
Freshly squeezed fruit juice, mineral water, ayran and sugar-free Herbal teas are also among the good options.
It also stays in the background when it comes to fatty foods. should be. All kinds of bakery products, fries, chips, cookies etc. Foods high in both calories and fat. It provides rapid weight gain even when consumed in small amounts.
Don't go for night snacks because the human body tends to store what you eat at night.
Lactation period It is an excellent opportunity to lose weight. The energy spent especially in milk production is quite high in the first 2 months. For this reason, consuming the right foods and increasing the movement a little will allow you to lose 1-1.5 kilograms per week.
What Should Be Considered to Lose Weight Without Reducing Milk?
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Drink 1-2 glasses of water when you wake up.
Consume 2-3 dried dates every day. While meeting your sweet needs, dates also help increase your milk.
Choose high-protein foods for breakfast. These are foods such as cheese and eggs.
1-2 slices of bread can be consumed for breakfast, but consuming a bowl of soup instead of bread at lunch and dinner also increases milk secretion.
Make sure to choose meat-type foods in a main meal. Vegetables or legumes can be preferred for the remaining meal. Meat has a milk-increasing effect.
Consume 1 bowl of yogurt at main meals. Especially homemade yogurt. In addition to increasing milk quality, it provides high protein intake and accelerates bowel movements. This speeds up your metabolism and helps you lose weight.
Consume up to 3 liters of water a day. During breastfeeding, there is frequent loss of fluid in the body. It is important to replace this loss. Thus, milk production will continue without stopping. In addition, fluid intake will suppress appetite, accelerate metabolism and support weight loss.
You should consume 2-3 walnuts as a snack. The healthy fats in it will increase milk quality.
Walk for up to 1 hour to support calorie burning.
In the Breastfeeding Process Know the Foods That Make Gas
Consuming gas-producing foods also causes discomfort for the baby and attention should be paid to these foods during these periods. t must do. Here I have compiled those foods for you;
Dried beans, peas, broad beans etc.
Cauliflower, cabbage, leek, broccoli etc.
Wholegrain foods
Onion
Apricot, lemon, orange etc.
Chocolate
Fatty and spicy foods
Milk and its products
Nuts like hazelnuts and pistachios
Caffeine-containing beverages
Soda
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Tea
Dear mothers, stay happy..
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