Different Diet Plans For Weight Loss – It’s no secret that the food we eat affects our daily activities – a key factor especially when those daily activities include caring for a newborn and breastfeeding.
But for many new mothers, the desire to lose weight can take precedence over improving their body and eating well to support recovery, milk production, rest, and all the other activities necessary to get through the day.
Different Diet Plans For Weight Loss
Reducing your overall carbohydrate intake — a weight-gain strategy for most women — isn’t your best bet after giving birth. Carbohydrates are important for new mothers – not only for breast milk production, but also for mental health, hormone regulation and more.
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The good news is that it’s possible to slowly shed a few pounds (if that’s your goal!) while still eating enough calories to meet your physical and mental goals. sense of caring for your little one. The key is to be patient, eat well, and give yourself time.
Keep in mind that caloric intake and the composition of appropriate macronutrients vary depending on your activity level, body size, and other factors.
In addition, if you have a medical condition such as diabetes, you can follow a different diet to improve blood sugar control. Every woman’s nutritional needs are different and depend on many factors
For more information on how to create a healthy plate, visit the USDA ChooseMyPlate website. There, you will find articles related to nutritional needs, weight loss, breastfeeding tips, and more. You can also get customized meal plans.
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Dara Godfrey, MS, RD, a registered dietitian for Reproductive Medicine Associates of New York, says hydration, especially if you’re breastfeeding, is important. It is recommended to drink 3 liters of water per day.
However, hydration needs can vary, so it’s best to let thirst be your guide. A good way to measure hydration is to look at the color of your urine. Yellow colored urine indicates good hydration while dark colored urine indicates that you may be dehydrated and need to increase your water intake.
Consuming the right amount of calories to keep your body strong will help maintain strength and milk.
, A breastfeeding mother should consume about 2,300 to 2,500 calories per day compared to 1,800 to 2,000 calories for a non-breastfeeding woman.
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However, individual calorie needs vary greatly and depend on body size, age, activity level and how much you are breastfeeding.
If you’re trying to lose weight while breastfeeding, the Academy of Nutrition and Dietetics says a weight loss of 1 pound per week or 4 pounds per month is ideal.
Nursing mothers should continue taking prenatal vitamins, or vitamins specifically for mothers after giving birth. If you are not breastfeeding but need other foods, talk to your doctor for advice.
Although the small amount of caffeine that passes from you to your baby through breast milk is not known to adversely affect your baby, the CDC recommends sticking to 300 milligrams or so less than every day.
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Aim to reduce foods and items high in sugar, sodium, and saturated fat, such as fried foods, soft drinks, and desserts.
If you are breastfeeding, avoid seafood and fish that contain mercury such as orange, tuna, mackerel, marlin, shark, swordfish or tilefish. Instead, opt for salmon, shrimp, cod, tilapia, trout, and halibut, among others.
Although many women choose not to drink alcohol while breastfeeding, if you do choose to drink, do so in moderation, and try to stop it only when you after breastfeeding or wait 2 to 3 hours after breastfeeding.
Breastfeeding women need about 400 to 500 more calories per day than recommended for non-breastfeeding people, according to the Academy of Nutrition and Dietetics.
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If you are breastfeeding, don’t worry if the pounds don’t come off right away. For some women, breastfeeding helps them lose weight faster than non-breastfeeding mothers.
Showed that although weight loss is slow during the first 3 months of breastfeeding because the new mother increases caloric intake to meet the needs of milk production, weight loss appears to increase after 3 months Breastfeeding symptoms are more likely to burn fat. is saving.
Other women may notice an increase in fat around their waist or legs until they stop breastfeeding. This is probably because, like
Breast milk has been shown to provide low fat stores of the mother to support the development of the baby’s brain.
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To maintain your milk supply and nourish your body, it’s important to focus on eating whole foods from:
For example, eggs and fatty fish are good sources of protein and healthy fats while vegetables, fruits and nuts provide fiber-rich carbohydrates. Nuts, seeds, avocados, and saturated fat yogurt are examples of good sources of fat.
Not only are these foods a great source of protein, fat, and carbohydrates, but all of these foods are full of vitamins, minerals, and antioxidants that help promote overall health.
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. Surprisingly, even if your daily intake does not meet the recommended amount, your breast milk will still provide your baby with adequate nutrition.
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However, this does not mean that you need to cut down on carbohydrates, protein or essential fats. Doing so will make you tired and down as your body uses everything it can to breastfeed your baby.
Women with low blood sugar may eat less carbohydrates to improve blood sugar control, while active women may need more. It’s important to work with your healthcare team to come up with a personalized plan that meets your nutritional needs and maximizes overall health.
There are many ways to help balance your hormones after giving birth, Godfrey says, but it takes time, and we shouldn’t expect it to happen overnight.
She explains: “It’s more of an effect of estrogen compared to progesterone, since it takes almost a year to give birth, and it will take time for your body to find out how new it is.”
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Controlling Estrogen can play a big role in whether you can successfully lose weight after giving birth, as excess estrogen can lead to weight gain. Therefore, high levels of cortisol can be – the stress hormone, which occurs more when you do not sleep well.
Godfrey reminds women that everyone’s hormonal timeline will be different, and that’s okay. He points out that hormones can affect many things including diet, sleep patterns (or lack of sleep!), and stress in general.
“Food can affect the production and secretion of hormones – the hormone insulin is secreted in response to carbohydrate consumption, so choosing the right amount of body parts can help ensure good insulin production, and help us prevent obesity and -no need.” said Godfrey.
He also explained that hormones can, in turn, influence our food choices: ghrelin, our “hunger” hormone, and leptin, our “fullness” hormone.
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Brain, when it comes to supporting mental health. Although you can’t eat foods that contain serotonin, you can eat foods that are high in tryptophan. Tryptophan can be converted to serotonin, but only if carbohydrates are present to do the job.
On the other side of the spectrum of serotonin is protein. Ashley Shaw, RD of Preg Appetite! said that protein reduces serotonin secretion. Therefore, it is important to adjust the consumption of carbohydrates and proteins. “This is part of a feedback system that helps regulate the body and makes the body crave certain foods at certain times for adequate consumption of various nutrients.”
He continues, “Unfortunately, if you continue to eat a lot of carbohydrates, especially simple carbohydrates (cereal and refined bread, sweets, baked goods), you crave these foods more than others, and a feedback loop begins,” he explained. .
That’s why experts recommend eating a diet based on complex carbohydrates such as fruits and vegetables with fiber, brown rice and wild game, whole wheat bread, oatmeal, wheat pasta, beans, quinoa, and potatoes.
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Feeding plans often take a back seat when caring for a newborn. The good news? We have many ideas for you! Here is a 3 day menu from Shaw that will keep you fueled and nourished throughout the day.
Godfrey recommends eating after giving birth as something he encourages pregnant women to eat, especially when they are breastfeeding. This includes:
Eating well after giving birth is key to recovery from pregnancy and childbirth as well as weight loss – if this is your goal.
Before making any changes to your current diet, take some time to enjoy the gifts of new motherhood. Give room for recovery. Be kind to yourself. Move your body when you feel comfortable. Rest when you want.
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Losing weight should not be your top priority in your first week at home. You will know when the time is right. When you’re ready to start your weight loss journey, remember that cutting back on carbohydrates in your diet can do more harm than good.
Take it slow, and eat for hormone balance, mental health, and lasting energy. The weight will eventually go away and you will feel better than you do now.
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