Due to the caloric expenditures necessary for lactation, breastfeeding promotes a faster return to pre-pregnancy weight. Breastfeeding promotes a weight loss of 500-700 Kcal/day.For mothers who are already breastfeeding, or are willing to introduce breastfeeding, try your best to focus on iron and calcium-rich food items. These items include dairy products, dark green leafy vegetables (for example, Spinach), almonds, and soybeans.
First and foremost, kindly be patient and kind to yourself; it took you nine months to gain the weight, so take your time losing the additional weight. Getting back on track and losing the additional weight may require a period of six months up to a year. The recommended weight loss is 0.5-1 kilogram per week.
Dietary modifications are essential to promote weight loss during the postpartum period. These modifications include the incorporation of the following aspects of your diet
Research shows that people tend to consume more when food is offered in large portions. Therefore, portion control is essential when individuals are trying to lose weight. To make your life easier, some portion-size tips will be found in the table below. These tips can be of good help when food scales or measuring cups are out of reach.
| Item |
|---|
Tennis Ball |
| Equivalence |
|---|
1 cup of rice |
1 cup of pasta |
1 medium-sized fruit |
Fist |
1 cup of cut fruits |
1 baked potato |
Handful |
28 grams of nuts, seeds, or candies |
Palm of Hand |
Palm of Hand |
Thumb Tip |
1 teaspoon of sugar, honey, butter, or margarine |
Including physical activity in lifestyle may significantly help in reducing postpartum weight. Usually, light workouts can be initiated four to six weeks post-delivery. Before initiating any form of physical activity, always refer to your Medical Doctor. Engaging in 150 minutes of moderate aerobic exercise during the week coupled with dietary modification aids in weight loss. For breastfeeding mothers, don’t worry physical activity does not affect milk volume.
Research shows that people tend to consume more when food is offered in large portions. Therefore, portion control is essential when individuals are trying to lose weight. To make your life easier, some portion-size tips will be found in the table below. These tips can be of good help when food scales or measuring cups are out of reach.
Research shows that people tend to consume more when food is offered in large portions. Therefore, portion control is essential when individuals are trying to lose weight. To make your life easier, some portion-size tips will be found in the table below. These tips can be of good help when food scales or measuring cups are out of reach.
Baked Zucchini and Carrots. To prepare them: Dice your carrots and Zucchini and place them in an air fryer or in the oven. Season them with your favorite seasonings such as black pepper and a pinch of salt.
Baked Salmon with non-starchy vegetables such as Asparagus and broccoli with brown rice
Diced apple with peanut butter
Chicken Fajitas with whole-wheat tortilla bread and Avocado dip. Add your favorite vegetables to the chicken mix such as green and red peppers, mushrooms, onions, and broccoli.
Boiled eggs with whole-wheat toast, olives, and your favorite veggies on the side.
Hummus + beetroot dip with veggies on the side
Balsamic Steak with Eggplant and peppers and baked potatoes
Fruit Salad
Low-fat turkey breast with low-fat mozzarella cheese on whole-wheat bread with avocado and your favorite vegetables.
Grilled Halloumi Cheese with whole-wheat toast, olives, and vegetables
Homemade smoothie with skimmed milk and fruits such as a banana and mixed berries. For a sweeter taste, you can add natural sweeteners.
Homemade burger prepared with lean beef patty served with whole-wheat burger bun and salad on the side
Popcorn without oil or butter
Tuna pasta salad. Use a can of tuna in water and whole-wheat pasta. Add your favorite vegetables
Cooked beans and chickpeas with whole-wheat bread and your choice of vegetables
Fruit
Spinach stew with brown rice.
Mixed raw nuts
Whole-wheat Zaatar Manoushe with low-fat white cheese and vegetables on the side.
Acai Bowl- Ingredients required: Acai powder, your choice of fruits such as frozen blueberries or strawberries, low-fat milk, and nuts as a topping
boiled chickpeas with your favorite spices
Shrimp with brown rice
1 Fruit
Baked Chicken and vegetables with brown bread
Double Cream cheese with whole-wheat toast, olives, and veggies
Edamame
Baked Kafta with brown rice
Fruit
Whole-wheat pasta with lean ground beef and marinara sauce
Scrambled eggs with whole wheat bread and veggies
Guacamole with whole-wheat nacho chips
Freekeh with Chicken
Peanut butter energy balls
Zaatar crackers + low-fat Labneh- Zaatar crackers can be made by spreading Zaatar on whole-wheat bread and placing them in the oven.
Change requires effort, but it doesn’t have to be hard if you have the right knowledge and tools. We believe the first step in being your best healthy version is knowledge. We encourage everyone to be informed about their health and understand how nutrients, supplements, and products affect the overall wellness. And we are here to do just that. We are committed to educating the world about what wellness truly means.
