How much can I lose weight during the breastfeeding period?
If weight reduction is desired during the breastfeeding period, it should be approached slowly and gently. First and foremost, it is important not to endanger your own well-being and not to have a negative influence on the health of the baby through breast milk. Therefore, radical weight loss in a short period of time is strongly discouraged, as it is associated with unintended risks and consequences, especially for the child.
Many breastfeeding mothers lose weight of their own accord due to the natural extra calories required during the breastfeeding period. This depends on the mother’s diet, but also on her metabolism, original weight and weight gain during pregnancy. Diets should be avoided completely during breastfeeding and a balanced, healthy diet should be aimed for.
A weight loss of about one to two kilos per month during the breastfeeding period is considered harmless. Although this is a rather slow process, it is gentle on mother and child and does not pose any health risk. Larger weight reductions planned during the breastfeeding period should be discussed with the gynaecologist, as safe weight loss is also related to the increase in weight during pregnancy and may be greater or smaller. Generally speaking, patience should be exercised! Radical diets and larger weight reductions through intensive training should only be aimed at after the end of the breastfeeding period with regard to the child’s well-being.
Which sports are particularly good for losing weight during the breastfeeding period?
As in almost all phases of life, physical activity during breastfeeding is an important and meaningful way of doing something for your health. Many people mainly pursue the goal of weight loss through sport. However, they are not aware of the fact that sport brings many other benefits.
This also applies to breastfeeding, where excessive weight loss is not recommended anyway. This does not mean, however, that you should refrain from sport altogether or postpone it until after weaning. Recovery exercises should be carried out by every woman after pregnancy, as they slowly return the body to the state it was in before the pregnancy.
In addition, light sports exercises such as walking, walking faster, simple yoga, cycling or swimming offer ideal opportunities to move the body again. These sports can gently support the weight loss process and boost calorie consumption. Moderate sport has no negative influence on breast milk if the nursing mother is on a balanced diet.
In addition, it offers a balance to the new demands of everyday life that a newborn baby brings with it. When resuming sporting activities, it should be remembered that at least six weeks should have passed after delivery in order not to put too much strain on the body. In addition, attention should be paid to physical signals and the intensity of training should be reduced in case of pain or exhaustion.
A good way of orientation to choose the intensity of training is to sweat slightly without getting out of breath. Conversations should still be possible. The ideal time to become active in sports is after breastfeeding.
This way the breasts are emptied and do not become tense during training. Lose weight with sport? – These exercises are particularly effective.