A breastfeeding mother needs to consume a balanced and nutritious diet to ensure the baby gets enough nutrients through breast milk. It is important for breastfeeding mothers to maintain a healthy and balanced diet while trying to lose weight. Rapid weight loss can affect the milk supply, so it is advisable to lose weight gradually and to aim for a weight loss of 0.5 to 1 kg per week. Here are some tips for healthy weight loss while breastfeeding:
1. Eat a balanced diet that includes plenty of fruits and vegetables, whole grains, protein-rich foods, and healthy fats. Fruits and vegetables help you get adequate vitamins, minerals and fibre. Protein-rich foods include ample amounts of lean meats, eggs, legumes, nuts and seeds. Healthy fats include avocados, olive oil and nuts to support brain development of the baby.
2. Drink plenty of water to stay hydrated and to support milk production.
3. Avoid highly processed and sugary foods, as well as junk foods and alcohol. These are high in- calories, unhealthy fats, and sugars.
4. Breastfeed frequently to help burn calories and maintain milk supply.
5. Incorporate moderate exercise into your routine, such as walking, yoga, or swimming.
Note: Consult with a healthcare provider or a registered dietitian/ nutritionist before starting any weight loss program to ensure that it is safe and appropriate for your individual needs.
