Always heard that breastfeeding helps you lose weight. But how many calories if you spend, after all, and that care is necessary to have? Get all your doubts!
After the birth of the baby, the priority for the majority of the newly moms is back to the weight you had before getting pregnant. And as always we have heard, breast feeding helps to lose weight. However, there are some factors to consider for this assumption to be true.
Even though the majority of the weight that is gained during pregnancy is due to the baby itself, sometimes an intake of food greater without the need, associated with the sedentary lifestyle, make you gain more pounds than foreseen, making the mission back to the average weight more difficult.
So let’s look at how breastfeeding helps you lose weight.
HOW IS THAT BREASTFEEDING HELPS YOU TO LOSE WEIGHT?
As already explored previously, the breastfeeding brings numerous benefits both to the mother as to the baby. The breast milk is the food most appropriate to the nutritional needs of the child, and it is also important for immune protection, the prevention of obesity in the long term, as well as some forms of allergies, lymphoma, diabetes, cardiovascular diseases and digestive tract.
According to the recommendation of the World Health Organization, the practice of exclusive breastfeeding for six months, contributes to a loss of weight for the part of the mother, more quickly and healthy: about 500g per week between the 4.Th and the 14.Th week post-partum, which is equivalent to a loss of up to 5kg.
Indeed, breastfeeding in the first four to six months has an energy cost added to the body of the mother of about 500-800 calories daily, depending on weight and degree of physical activity, assuming that this is not the most sedentary.
As such, there is this energy expenditure is additional, it is easier to create a negative energy balance (more calories burned than eaten) and, consequently, occurs a weight loss more fast and easy.
BREASTFEEDING HELPS YOU TO LOSE WEIGHT? NOT ALWAYS…
Although breast-feeding facilitate weight loss, it is important to note that there are external factors that may interfere with this balance, namely the fact that the appetite increase.
As mentioned previously, only if you’ll be able to lose weight if the energy balance is negative. However, if you respond to all the impulses of food that you probably feel at this stage, the breastfeeding can stop being an ally and become an enemy of the slimming.
The idea that breastfeeding expends many calories can cause the mother will eventually eat the double, surpassing easily their daily energy needs.
CUIDADOS NECESSÁRIOS PARA CONSEGUIR EMAGRECER
1. BE CAREFUL WITH THE POWER, SURROUND YOURSELF WITH HEALTHY FOODS AND LOW ENERGY VALUE
Do not attack sugary foods and/or rich in fat. Avoid including the latter in your pantry / fridge.
2. EAT ONLY UNTIL YOU FEEL SATIATED
This process becomes easier if you eat slowly, chew food well and do some pauses during the meal, because your body needs time to feel full and to activate the mechanisms of satiety.
3. MAKING SMALL, REGULAR MEALS THROUGHOUT THE DAY
Another important aspect to better control the appetite throughout the day and not compromise your weight loss is to make small regular meals throughout the day to keep blood sugar stable and to avoid sugar spikes that promote hunger.
4. READ THE LABELS OF THE PRODUCTS
Finally, when buying food, pay attention to the labels on food products packaging. Should not look only to the energy value of the product, but also to the content of sugar, fat and salt.
Read the entire label and the ingredients list and check which is the component that exists in larger proportion. If it is sugar or fat, delete.
In general, you should avoid the intake of processed foods, including carbonated drinks and foods pre-cooked.
In addition to this question of the appetite, it is also important that combines the power of a regular practice of physical exercise, since sedentary lifestyle and a bad night’s sleep can also limit the effect of breastfeeding on weight loss.
In this case, just keep in mind the rest time needed after childbirth to the practice exercise: three weeks in case of normal delivery or six weeks for a caesarean.
IN SHORT, BREASTFEEDING HELPS TO LOSE WEIGHT?
Yes, because that promotes an energy expenditure additional that facilitates the loss of up to about 5 kg in the first 3 months.
However, this theory is easily lying down if your eating habits become more unbalanced or if you start to ingest quantities exaggerated foods and becoming more sedentary.
That being so, and for breastfeeding to help lose weight, consult a nutritionist to get help and to know what to feed most suitable for you.