Feb 1, 2024


While becoming a mother is one of the most beautiful life experiences, growing a tiny little body inside yours causes a lot of changes, both emotionally and physically! Women are advised to eat healthy during pregnancy and avoid strenuous exercises to promote their baby’s healthy growth.

Generally, moms are given the go-ahead to hit the gym six weeks after giving birth. Breastfeeding is healthy for both the mother and the baby. Women who nurse tend to lose weight faster compared to other mothers. Note: although rapid weight loss may be desired, it can be unhealthy for postpartum mothers.

In this article, you will get to know how to lose weight without compromising the quantity and quality of breast milk. The following tips should be kept in mind when new mothers are trying to get back in shape:

  1. Eat Healthy Meals And Avoid Crash Dieting
    The quality of the mother’s diet is crucial for the quality of breast milk. Be mindful when choosing what to eat and avoid zero-calorie items. Make sure your diet includes a hefty quantity of vegetables and fruits. Rice and whole grains are good nutrients for breastfeeding mothers so long as the serving size is followed accordingly. Proteins are also an essential and suitable choice for weight loss. Eggs, spinach, nuts, and olive oil in meals ensures the diet includes healthy fats too. 

  1. Stay Hydrated
    Not only does water play a huge role in losing weight, it also helps with maintaining a healthy breast milk supply. Because breast milk is made up of 90 percent water, it is important to stay hydrated. That means you should be drinking at least 10 to 12 glasses of water per day! Dehydration results in frequent headaches and/or a confused mind. Sweating during exercise also causes water loss, so be sure to replenish by drinking additional water.

  1. Easy Postpartum Exercises
    By now we all know that exercise is needed in order to achieve desired weight loss targets. Instead of building a regime that involves intensive workouts, try including workouts such as stretching exercises, straightforward weightlifting, yoga, walking, and jogging. You can also incorporate Kegel exercises into your routine to strengthen the pelvic muscles.

  1. Build Up Stamina
    It’s very common to feel an urge to work out day-and-night to get back into shape after getting the go-ahead from your doctor, but this is an unhealthy choice! Keep yourself motivated by breaking your targets into smaller chunks. Remember: your baby relies on you for nutrition, so working out like a maniac is NOT a good option as it may negatively affect breast milk supply.

    Take a few weeks to build up the stamina for strength training and high-intensity exercises. The easy way to continue increasing stamina would be walking, jogging, and yoga. Just make sure to stay alert for any discomfort while performing these exercises, especially if you have had a cesarean, i.e. C-section.

  1. Take Care of Your Mental Health:
    Postpartum depression is very common among new mothers. According to studies, around 10 to 15 percent of mothers suffer from this mood disorder every year and the main contributors include stress, genes, and hormones. Many women also face eating disorders during this period, resulting in either abrupt weight gain or unhealthy weight loss.

    During the first few weeks after having a baby, mothers tend to fall victim to depression. In order to reduce this from happened, the following is suggested by professionals:

  • Counseling

  • Medication

  • Family support

  • Taking things one day at a time

  • Maintaining a healthy lifestyle with proper diet and sleep.

Bottom Line

New moms should stop comparing themselves to others—every person has a different metabolism. Give yourself time and try some of the tips suggested above. Have regular check-ups with your general practitioner and dietician to monitor the weight loss and always set an achievable weight loss target.

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