In general, you should gain about 2 to 4 pounds during the first three months you're pregnant and 1 pound a week during the rest of your pregnancy. The amount of weight you gain during pregnancy is important for the health of your pregnancy and for the long-term health of you and your baby. How much weight you should gain during pregnancy is based on your body mass index (BMI) before pregnancy. BMI is a measure of body fat calculated from weight and height.
Recent studies found that only about one-third (32%) of women gained the recommended amount of weight during pregnancy and most women gained weight outside the recommendations (21% too little, 48% too much).
Gaining less than the recommended amount of weight in pregnancy is associated with delivering a baby who is too small. Some babies born too small may have difficulty starting breastfeeding, may be at increased risk for illness, and may experience developmental delays (not meeting the milestones for his or her age). Gaining more than the recommended amount of weight in pregnancy is associated with having a baby who is born too large, which can lead to delivery complications, cesarean delivery, and obesity during childhood. Gaining more than the recommended amount of weight can also increase the amount of weight you hold on to after pregnancy, which can lead to obesity. Regardless of where you fall within the chart, it is clear to see that pregnancy leaves most of us with weight that would be beneficial to our health to lose after baby comes. But how do we do that without significantly reducing or losing our breast milk supply?
When to Start Losing Weight While Breastfeeding?
Having a baby and managing your priorities during the first few weeks after delivery can be challenging, as you and your new little bundle will need extra care. At this point in time, losing weight should not be a focus for you. The excess weight has been put on over a period of nine to ten months and you should give it at least that much time to shed those extra pounds at a safe pace. You can wait for around six weeks after delivery to kick start your weight loss regime. The initial six weeks can be considered a transition period for both baby and Mama who are trying to adapt to the changes in their life along with giving Mama time needed to heal. It is important to focus on the baby at this time and not get distracted by any other activity.
Losing the Weight, not your milk supply
1. Adopt a moderate exercise routine: Start off with exercises which are not too taxing on the body. Develop an exercise routine that includes light walking for 20 to 30 minutes along with your baby. Increase the intensity of your exercises gradually. However, be cautious and do not burn too many calories while you are breastfeeding.
2. Do not cut down on food intake: Instead eat the right types of food to fuel your body. This will turn your body into a powerhouse that will keep you in milk makin’ mode 24/7 all while losing weight.
3. Drink water: This is triggered by oxytocin, a hormone released during breastfeeding, which naturally affects your thirst cues to encourage you to drink enough water to keep hydrated and make breast milk. The color of your urine is a telling clue about your level of hydration. Water will aid in the digestion process and also remove toxins from the body. It is important to stay hydrated while you are breastfeeding. It will also keep you feeling fuller longer, thus, making you feel less hungry.
4. Breastfeed frequently: In order to produce milk, the body will use stored energy and fats. Breastfeeding will burn a lot of calories and that is why it is important to maintain a good balance between exercise and food consumption. Feed the boost.
Your Guide to Eating Healthy
Healthy foods Description
Carbs and proteins
Include a good mix of food rich in carbohydrates and proteins. Proteins are the building blocks of a cell and very important for the growth and development of your little one. Carbohydrates give energy to the body to carry out daily activities.
Healthy fats
Consumption of healthy fats is important to nourish the body. Avoid trans-fats and saturated fats consumption and include mono-saturated and polyunsaturated fat foods in your diet. Food high in iron and vitamin C. Food items like leafy vegetables, whole grain, dried fruits and beans are a good source of iron. Citrus fruits, tomato, strawberry and bell peppers are high in vitamin C. Consumption of these food items will provide stability to the body, improve immunity, help lose weight and provide nutrition to your little one.
Fish
Omega 3 fatty acid help in development of eyes and brain and fish is a great source of this mineral.
Whole foods
Fiber rich food items such as fruits and vegetables should form an important part of your overall diet.
Adding Grey’s Cowbell Lactation Treats to your daily diet will not only support the nutrition you need to be a milk makin’ machine, but these specialty treats will also give your body the additional support it needs for overall healthy lactation. All of Grey’s Cowbell Lactation Treats (with the exception of the drinks) are oatmeal based. Not only are oatmeal and oats considered a carb, they can be a good one, especially when you choose steel-cut oats, rolled oats, and other clean and gluten-free forms of oats. Like oatmeal, flax seeds are in every Grey’s Cowbell Lactation Treat offered and are excellent fat sources because they have high levels of omega-3s [AKA fatty acids]. Nuts and seeds, such as almonds, walnuts and fennel seeds are utilized in Grey’s Cowbell Lactation Treats at every opportunity. High in iron and a concentrated source of minerals like Copper, Potassium, Calcium, Zinc, Manganese, Vitamin C, Iron, Selenium and Magnesium, from regulating blood pressure to water retention, both fennel seeds, orange zest as well as orange juice and nuts pack a bevy of nutrients that make it a must have in our kitchen. Rounding out your daily diet with a few smart protein choices (chicken, eggs, lentils and fish) along with fresh whole foods such as fruits and vegetables, you can rest assured that nothing has been missed along your weight loss while breastfeeding journey. Grey’s Cowbell is committed to giving you wholesome, nutritious and highly effective treats that actually work with your body to help you achieve your breastfeeding and weight loss goals. We never use preservatives of any kind and keep convenience in mind for today’s busy Mama.