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Weight Loss During Lactation

  • Posted on- Jun 07, 2016
  • 2

During pregnancy it is beneficial to gain a healthy amount of weight. But after delivery losing weight becomes a major concern for new mothers. Remember that you gained weight slowly and you should lose weight slowly.  Excessive weight loss during lactation may reduce secretion hence it is important to take a moderate calorie diet. Don’t try to do anything drastic to lose weight.

Below are some steps you can take to lose weight:

Step 1: Take balanced meals: As one cannot go on low calorie diet so make sure that whatever you eat is healthy. A well-balanced meal should include fruits, vegetables, lentil, lean meats and low-fat dairy products. Include oats, sprouts, bhel, whole grains and lots of salad in your diet. Go easy on the high-calorie foods given to women post pregnancy such as panjiri, ghee-laden ladoos and fried dry fruits.

Step 2: Eat more frequently: Eat small meals and snacks at regular intervals so that you’re having something every two to three hours. This helps in improving metabolism, stabilizing blood sugar and preventing food cravings. Don’t skip meals in an attempt to lose weight – it won’t help! As you’ll be more likely to binge, feel tired and irritable.

Step 3: Eat only when you are hungry: Cut out on extra calories from your diet by eliminating soft drinks, fried foods and desserts. You can have egg or paneer sandwich with a glass of milk as evening snack. Don’t give in to the cravings for deep-fried food. Eliminate about 200 calories per day

Step 4: Hydrate yourself properly: Drink plenty of water, lemon water, buttermilk and coconut water. Breast milk is 50% water! If your urine is yellow then this is a sign of dehydration. Drinking water will hydrate your body. Avoid soft drinks and packaged fruit juices as they are high in sugar and calories.

Step 5: Exercise:  Talk to your doctor before beginning any postpartum exercise program. Generally you can begin light activity within the first six weeks after delivery. Gradually increase the intensity of the exercise as your body recovers from delivery.

Step 6: Take proper rest: Although every new mom is eager to look like her old self but one should be patient. It may seem impossible to get a full eight hours of sleep when you have a baby summoning you like clockwork throughout the night. But being sleep deprived could make it harder for you to shed the weight. Catch as many naps as you can during the day and go to bed early at least until your baby starts sleeping through the night.

Conclusion- Remember that breastfeeding provides your little one with nutritional start to life as well as creates lifelong bonding between the two of you. This is something more important than a number on a scale. Don’t give up in frustration and keep following a healthy lifestyle.


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13-06-2017 11:38 AM

Great information shared. It was very helpful. Will contact Lazoi in future for Sure.

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23-09-2016 02:53 PM

Good points shared. I will keep these points in mind and try to lose weight after delivering the baby.

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