For every mum who finds that breastfeeding can help with their post pregnancy weight loss, there is another mum who finds that breastfeeding doesn’t help with the weight loss, or in fact due to their increased appetite there is a weight gain when breastfeeding.
Of course, the point to remember is that no two women are the same and we all have different bodies, shapes, metabolisms, BMR’s and we all lose weight differently.
When we are breastfeeding it is important to eat a diet rich in nutrients as whatever we eat and out in our body can pass through to the breast milk so good nutrition and a healthy diet is essential.
But what about if we want to start losing any pregnancy weight post pregnancy and start following a weight loss or Breastfeeding diet plan? Is it safe to do? And how should you go about it.
As long as you follow a healthy eating plan when breastfeeding, it is perfectly safe to start losing your baby weight. The Australian Breastfeeding Association state that a healthy weight loss is approximately 500g a week when breastfeeding and that weight loss is safe when nursing.
However, the emphasis must be placed on the word “safe”. There are many diet plans on the market which have weight loss accelerants added in, are full of chemicals and can shock the body into short term weight loss at the cost of your health. These commonly promoted fad diets can seem appealing if you are desperate to lose your baby weight but they are not healthy and they do not teach you about healthy eating choices and can interfere with your metabolic system as well as have a detrimental effect on your milk supply.
So what is the solution? Successful weight loss is about a combination of diet and exercise – with diet being around the 70-80% of the reason we lose weight and exercise 20-30%. But of course if you are a new mum (or just a mum) exhaustion and lack of motivation are very common which can mean you find it hard to cook all the right foods and find the time to exercise.
This is why we have ensured our Healthy Mummy weight loss plans and smoothies are ALL breastfeeding safe and have been created by leading nutritionists with consultation with the Monash University. You can read all about them here
Mothers who are breastfeeding should include 2 – 3 extra snacks per day and you can get healthy snack suggestions from our snack list here. It is important to enough food and to consumer approximately 300-500 extra calories per day and your exact calorie needs will also depend on your individual BMR which you can work out here. The key is not to starve yourself or go hungry and focus on getting lots of good food into your body
While breastfeeding, certain nutrients, energy and fluids will be high in demand and these include:
Iodine. Since breast milk needs to contain an adequate iodine content to support your infants growing brain, a new mother’s iodine requirements are almost double than normal . It is possible to meet these iodine requirements with food, although an iodine-containing supplement is usually recommended . It’s important to speak to your doctor before taking any supplements Good sources of iodine include bread, iodised salt, seafood, eggs and dairy .
What to avoid
Just remember, it takes 9 months to gain baby weight and it can take the same amount of time to lose it, so take it slowly and do it the healthy way.
To see the reviews on The Healthy Mummy range from mums who have tried them click here and don’t forget to use code LAUNCH to get a 10% discount at the checkout
If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding.