You can include foods that are high in protein and foods that are high in fiber while still keeping your caloric intake at a deficit. The good news is, you don’t have to increase your caloric intake to satisfy your appetite. You may notice that as you begin breastfeeding more frequently, your hunger levels might go up. These three things are key to maximizing your hunger levels. To keep things short, I recommend that you focus on three main things: Instead, I recommend that you increase the quality of the nutrients you are consuming. This doesn’t mean that you have to go on a diet (although you can if you’d like – just make sure to do it responsibly). The next thing that I want you to do is improve your nutrition. I personally use Calm – (a Magnesium powder) which has helped me get a great night’s sleep.Ĭheck it out here on Amazon and let me know what you think of it. Try taking a Magnesium based supplement before bed.Take your TV out of your bedroom as well. Try not to use your phone or laptop in bed, at all.Keep your room cool, and sleep with light clothing (use a fan if needed).Make your room pitch black (ideally, you shouldn’t see your outstretched hand in front of you).Since you can’t always control the number of hours you sleep, you can try to maximize your sleep quality. None of these are conducive to weight loss. Affect how your body uses proteins, carbs, and fats.Īll in all, sleep deprivation and high cortisol can lead to water retention, fat retention, and metabolic disorders.Keep energy high (which can further disrupt sleep cycles), and.High levels of stress (which can be induced with poor sleep quality), and high levels of cortisol can: In these situations, your body releases a hormone called cortisol – which has been called the “stress hormone.” When you don’t get good quality or quantity of sleep, your body remains in a sympathetic, “fight or flight” mode.Īs a result, your body is constantly experiencing stress from multiple angles. This is when your body is taking all the energy you consumed throughout the day and using it to restore and maintain your body. Instead, you should focus on improving sleep quality.īecause sleep is an anabolic state. I know that you have a new baby, so improving sleep quantity isn’t realistic. The very first thing I want you to try and improve is your sleep. I always like to begin with… Maximize Your Quality (Not Necessarily Quantity) Of Sleep Then you should maximize the strategies I have for you below. You may even notice that you will drop a few pounds just from the added energy demands of frequent feedings. Okay, so let’s go over some strategies to help you lose weight while breastfeeding.īefore you start any type of diet or exercise plan, make sure that you evaluate how your body is responding to breastfeeding for a few weeks. 7 Tips to lose weight while breastfeeding Now, let’s talk about how to do this the right way. Losing more than 2 lbs per week increases your risk of developing a decrease in your metabolic rate (aka metabolic adaptations) while decreasing your milk supply. You can do this through a combination of both diet and exercise. Aim for no more than a 2 lb weight loss per week. The effects of long term dieting with greater decreases in bodyweight are unknown. However, these studies looked at women who lost a modest amount of weight during a 2 month time frame. Studies show that there doesn’t appear to be a negative relationship between weight loss and milk supply. How Can I Lose Weight Without Losing My Milk Supply? I’ll go over a few ways you can do this in just a moment. So yes, you can restrict calories but make sure you do it in a safe and gradual manner. It is also likely that a crash diet can negatively impact your milk supply.Ĭheck in with your doctor to get more personalized advice. If you aren’t careful, excessive dieting can be detrimental to your health and wellbeing. the proper amount of nutrients to support fat loss while maximizing breast milk production.If you decide to start a diet, just make sure that you are giving your body: See how your body responds to it and make changes as needed. If you are interested in trying a vegetarian, low carb, or keto style diet, it is important to plan it accordingly. Do not try to diet in the first 2-3 weeks postpartum. The good news is- dieting while breastfeeding appears to be safe.īut first things first. The next question you might be wondering is, “does dieting affect milk supply?” Knowing this, the next step is to create a diet/meal plan that places you in a slight caloric deficit (aka consuming fewer calories than your body needs to maintain it’s body weight.) Can you diet while breastfeeding? Is It Safe? Breastfeeding can help facilitate weight loss if you plan it accordingly. There are many women who are afraid that breastfeeding will stop them from losing weight. Yes, you can certainly lose weight while breastfeeding.
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