Breastfeeding: Benefits and more

Does Breastfeeding Help You Lose Weight?

Breastfeeding offers many health benefits for both mother and baby. Weight loss has been noticed among nursing mothers. This is usually vary between one mother and another.

This article shows many health benefits along with weight loss.

How Breastfeeding May Help You Shed Weight

Studies have been shown that a nursing mother tend to burn 500 calories/daily which is equivalent to cut of snacks or large meals or eventually 45–60 minutes of medium-intensity physical exercise.

In addition, nursing mothers are aware of what they eat so they usually have a lower intake of processed foods and a higher consumption of lean protein, fiber-rich fruits, vegetables, whole grains, and legumes.

Studies have been shown that the longer the mother breastfed, the stronger the effect.

Breastfeeding women were also 6% more likely to return to or dip below their pre-pregnancy weight than non-exclusively breastfeeding women.

Finally, exclusively breastfeeding for at least 3–6 months may help you lose more weight than formula-feeding or a combination of the two. Breastfeeding may also have lasting effects on your weight — years after giving birth.

Why Some Women Don’t Lose Weight While Breastfeeding

Losing weight while breastfeeding may not be equally easy for all mothers.

A deficit of 500 calories per day may theoretically help breastfeeding mothers lose around 1 pound (0.45 kg) per week for a total of about 4 pounds (1.8 kg) per month.

Therefore, breastfeeding mothers who gained the recommended 25–35 pounds (11.5–16 kg) during pregnancy should be able to lose this weight within the first 6–8 months postpartum.

Many reasons exist for not losing weight of breastfed mother, for one breastfeeding tends to increase hunger. In addition, new mothers also tend to have irregular and interrupted periods of sleep. Sleep deprivation is another known factor for increased hunger and appetite; both of which may make it harder to lose weight.

Healthy Ways to Lose Weight While Breastfeeding

How to lose weight and still having a well-balanced diet to nourish your baby:

· Eat less but not too little. You should intake of 1500-1800 calories to ensure good milk production along with nutrients.

· Eat foods rich in protein and fiber. Choose lean protein sources and fiber rich food to feel full for longer period.

· Exercise. Moderate exercise along with balanced eating help nursing mothers to preserve their muscle mass.

· Keep nutritious foods visible. Keep food basket and vegetables visible to you.

· Stay hydrated. Drink enough water as this liquid increase milk production.

· Find alternatives to take-out. Choose home-cooked meals instead of junk food.

· Eat slowly and consciously. Try to eat slowly and sit down between meals.

· Sleep when you can. Sleep deprivation can increase hunger and cravings. Having a nap of 30 minutes while your baby is sleeping it is a good idea.

Other Breastfeeding Benefits for Mom and Baby

Breastfeeding offers several other benefits:

· Provides ideal nutrition for babies. Breast milk contains all nutrients your baby needs during the first months of life including immune-antibodies.

· Protects your baby against disease. Breastfeeding has been linked to lower risk of ear infections, colds, diabetes, leukaemia, and even certain types of allergies.

· May prevent childhood obesity. Breastfeeding helps babies self-regulate their milk intake, promotes healthy weight gain, and may protect your baby against childhood obesity.

· May promote brain development. Breastfeeding is linked to higher IQ in babies.

· Helps your uterus contract. Breastfeeding encourages postpartum uterine contractions, which can minimize bleeding and help your uterus shrink back to its pre-pregnancy size.

· Reduces your risk of depression. Mothers who breastfeed tend to have a lower risk of postpartum depression. Other factors may affect depression.

· May reduce your risk of disease. Breastfeeding may reduce your risk of metabolic syndrome, high blood pressure, arthritis, heart disease, and diabete, as well as breast and ovarian cancer.

· It saves time and money. It is free and require no equipement. You can do it everywhere or even you can pump it without being worry about bottle preparation.

Conclusion:

Breastfeeding may contribute to postpartum weight loss in some women, though not all nursing mothers notice an effect.

To lose eight you must have a well balanced diet that include lean protein- and fiber-rich whole foods, stay hydrated, and exercise. Also, avoid eating fewer than 1500–1800 calories per day, as this may affect your milk supply.

Breastfeeding offers beenfits for both mother and baby. So give your milk to your baby and avoid formula milk.

Sources:

https://www.healthline.com/nutrition/breastfeeding-and-weight-loss?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2019-01-28#bottom-line

https://www.hyperbiotics.com/blogs/recent-articles/want-to-make-breastfeeding-easier-wear-your-baby