In Nigeria, many women have been looking for ways to lose weight after childbirth and during breastfeeding. It is true that pregnancy alters a woman's physical appearance and causes her to gain or lose weight. While nursing, many Nigerian women look for different meal plans to assist them to lose weight and return to their pre-pregnancy body shape and size, which may be difficult to achieve.
All the vital nutrients in the world are needed by a nursing mother to ensure the health and well-being of her newborn child and herself. Do not starve yourself in order to go back to your pre-pregnancy weight.
This article is a Nigerian mother's guide to lose weight after childbirth and when nursing the baby.
Nigeria's weight loss plan after Childbirth and Breastfeeding
Photo credit: Myhealtharchive
We all know that the food we consume drives our everyday activities—especially when those activities involve caring for a baby and nursing.
For many new mothers, the desire to reduce baby weight may take priority over the need to fuel their bodies with the proper nutrients to promote healing, milk production, rest, and all the other responsibilities necessary to get through the day.
Postpartum, lowering your carbohydrate consumption significantly is not the greatest way to lose weight. Nutritional carbohydrates are critical to new mothers' well-being, including their emotional well-being and hormone management as well as breast milk production.
You can lose a few pounds (if that's your aim!) while still consuming enough calories to keep up with the physical and mental demands of caring for your child. You must be patient, have a healthy diet, and allow yourself time to heal.
1. Diet recommendations for new mothers that want to lose weight
Diversify your diet by including a broad range of options from a number of food groupings
Foods that are high in nutrients and low in calories are important to consume during the postpartum period
- nuts and seeds as well as avocados and nut butter
- Carbs high in fiber
A person's exercise level, height, weight, and other factors all influence their calorie needs. Additionally, if you have a medical condition like diabetes, you may need to alter your diet in order to keep your blood sugar levels in check. The dietary requirements of each woman are unique and are influenced by a variety of circumstances.
2. Drink plenty of water every day
One of the finest things you can do for your general health is to drink a lot of water every day, whether or not you're attempting to lose weight. Breastfeeding mothers, in particular, need to be aware of this. It's vital to stay hydrated, particularly if you're nursing. Dr. Axe suggests drinking up to three liters of water every day.
Hydration requirements might vary, therefore it's better just to go by how thirsty you are. The color of your urine is an excellent indicator of how hydrated you are. If your urine is light yellow, you are well hydrated; if it is dark yellow, you are dehydrated and should increase your water consumption.
3. Lose Weight While Breastfeeding With A Healthy Diet
- The first step to a healthy diet is ensuring that you're receiving enough calories to fuel your body. Exercising while nursing might cause complications if you aren't cautious since you are already burning a lot of calories.
- A daily calorie intake of 2,200 - 2,500 is recommended for nursing mothers. This is an increase of 300 to 500 calories from your previous intake.
- If you follow these healthy eating recommendations, you'll be getting the correct kinds of calories in your diet. When you're nursing, it's quite natural to feel hungry all the time.
4. Fresh Fruits & Vegetables
Your calorie intake should be dominated by fruits and vegetables. You may receive a healthy dosage of these foods by making a fruit and vegetable smoothie at the beginning of the day. An almond milk-based smoothie with a handful of spinach, bananas, strawberries, and blueberries is an excellent way to start the day off on the right foot.
For the remainder of the day, make an effort to incorporate a portion of veggies with each meal. A carrot, orange, apple, or other fresh vegetables may satisfy your hunger in the time between meals.
5. Proteins That Keep You Trim
Aim for "lean" protein sources, which may be found in a wide range of meals. Chicken, fish, legumes, and protein powders all include lean protein. Adding a scoop of the latter to your smoothie in the morning may help make it a complete and nutritious meal.
You may get the health advantages of protein-rich meals like chicken and fish, or a cup of your favorite beans, for lunch and supper.
6. Limit your consumption of caffeinated beverages
The CDC advises no more than 300 milligrams of caffeine per day for breastfeeding mothers, despite the minimal amount of caffeine that passes via breast milk.
7. Keeping tabs on your caloric intake is essential
Maintaining a healthy calorie intake can help you maintain a steady supply of milk and keep your energy levels high.
The Centers for Disease Control and Prevention (CDC) recommends that nursing mothers take between 2,300 and 2,500 calories per day, whereas non-breastfeeding women should consume between 1,800 and 2,000 calories per day. A person's calorie demands are largely dependent on factors such as body size, age, degree of physical exertion, and the amount of time they're nursing.
Remember that weight reduction should be gradual and steady. The Academy of Nutrition and Dietetics recommends a moderate weight reduction of one pound per week or four pounds per month when nursing.
8. Avoid mercury-containing seafood
Avoid eating high-mercury fish and seafood like orange roughy, tuna, king mackerel, marlin, shark, swordfish, or tilefish if you're nursing or planning to nurse your child. Fish like salmon, shrimp, cod, tilapia, and trout are far better choices, as are halibut and other cold-water fish.
9. Regular Exercise
Photo credit: Quora
Exercising to lose weight is one of the best and most effective methods widely used whether you are a nursing mother or not.
10. Reduce the intake of calories that have little nutritional value
Consider cutting down on fatty snacks such fried meals or sweets that are heavy in added sugar and salt as well as saturated fat.
11. While nursing, limit your intake of alcohol
Drinking alcohol while nursing may be dangerous if you do it in large quantities or for long periods of time. If you drink, do so in moderation and wait at least two or three hours before breastfeeding.
12. Spend as much time in bed as possible
In order to lose weight after having a baby, getting enough sleep is equally as important as exercising and following a healthy diet. However, it is impossible to exaggerate the significance of a good night's rest. Why? It's because when you sleep, your body is able to cure itself.
While you're asleep, here's how to improve your overall health:
- The release of growth hormone occurs.
- Consistent breathing and heart rate are achieved.
- Increased blood flow to muscles and organs.
- The muscles in your body begin to loosen up.
- Normal blood pressure levels are restored
This is simply the tip of the iceberg when it comes to being healthy. Sleep deprivation has been shown to be a contributing factor to weight gain. To make matters worse, famished and sleep-deprived new mothers typically turn to simple carbs to quench their appetites, which leads to weight gain (not weight loss).
You may not be able to shed those final few pounds even if you're doing everything else on this list correctly. Our recommendation is to obtain at least seven hours of sleep each night.
Make it a point to nap while your baby sleeps if she isn't sleeping through the night yet. As a result, your body will have the time it needs to repair and remain healthy as possible.
13. Continue taking prenatal vitamins
A prenatal or postnatal mother's vitamin should be taken by breastfeeding moms. Talk to your doctor if you're not nursing but still need the extra nutrients.
Pregnancy weight gain is to be expected. However, some women may struggle to return to their pre-pregnancy weight. Women who maintain a healthy weight throughout their pregnancies are less likely to develop obesity, type 2 diabetes, and cardiovascular disease than those who do not.
It is possible to lose weight after childbirth by following a healthy diet, exercising regularly, and exclusively nursing.