how to reduce fat while breastfeeding?
Hello guys, I am Usman Babar how re you all? So today I am gonna look at if it’s possible for a breastfeeding mom to also lose weight at the same time. So this question comes from my friend bipasa from Bestforbabies.com, she is a mother and she wants to know it’s not possible to lose weight as a nursing mom. She’s afraid of losing my milk supply.
so she’s wondering what can she do so this is good and calm concern about new mothers who are breastfeeding. So you want to be able to produce enough milk that you can feed and nourish the baby. In the meantime, you also want to jumpstart the weight loss process. Then you can lose any excess weight that you’ve gained during the pregnancy, so starting from the beginning.
Here’s the thing about weight loss.
Weight loss is about at its most basic level the calorie deficit. It’s about maximizing these calories in calories out equation right. You actually as a breastfeeding mom has a really good advantage that most other people don’t. Breastfeeding burns a lot of calories so back to the question she’s afraid of losing her milk supply so she’s afraid of restricting her calories too much.
which is a good and valid concern because if you restrict your calories too much you’re not going to have everything. You need to both fuel yourself and also your baby. I’m recommending against focusing too much on calorie restriction instead focus on getting enough nutrient-dense foods. Calories in versus calories out are there are two parts to that equation. Calories in part we don’t want to reduce those calories and too much so what we’ll do instead maximize the calories out so we can do that two different ways.
The first way is through exercise
Now there’s not a whole lot of research looking at the effects of exercise on women who are breastfeeding. What we do know is that exercise doesn’t seem to impact your milk supply at all. There’s some research to suggest that it might improve and increase it. So what exercises then that allows us to do is burn more calories. It’s going to bump up your calorie-burning which will put you in a calorie deficit without having to reduce your calories so much.
The second way is to Burn calories through Breastfeeding
What is the other way that you can burn calories through breastfeeding? it’s on now researchers estimate that you can burn anywhere between 200 and 500 calories per day. This is a significant amount of calorie-burning. Think about running a mile guesstimate maybe you burn 100 calories. This would be the equivalent of running 2 to 5 extra miles a day so that’s a lot of extra calorie burning.
Let’s do some mathematics
Ok so then if we look at you an equation we did here right here look at the kind of. I wanted to show you kind of a math example of how this works. If we say um use an example of the 150-pound woman right and multiply by 10 and that gives about 1500 calories. So that’s about the basal metabolic rate of a woman that size so that would be how many calories you need just to exist not including any of your daily activity.
so we’re adding exercise to the equation. Assuming saying exercising 3 maybe 4 times a week. Probably a moderately active life you take this energy factor of 1.3 to 1.4. We multiply that by 1500 and what you get is between 1950 and 20 100 calories. That’s how much you would need to eat to maintain your weight in this situation not counting these calories.
Traditionally if we’re looking at weight loss what we would do is we take this equation or these numbers say 2,100 calories 2,000 split the difference say 2,000 calories and then we subtract anywhere between two and five hundred two hundred and five hundred calories to create a calorie deficit to elicit weight loss.
Well in this situation because of the calorie needs of breastfeeding. We already have a two to five hundred calories per day deficit so instead of focusing on dieting and restricting your calories. Instead, focus on adding exercise right three to four times a week and then you’ll automatically get your natural calorie deficit from your breastfeeding and that’s going to allow you to lose weight without having to worry about compromising your milk supply or the nutrition to the baby.
okay so you can use these equations I use just the example of 150 pounds but you can plug in whatever your body weight is there to estimate your basal metabolic rate and get about how many calories per day you need but the key is to focus on we’re going to focus on burning more calories instead of taking in fewer calories so that’s through exercise and then through the breastfeed and they are all ready to like.
okay, so bipasa hopefully, that answers your question that’s going to wrap it up for this issue as many questions and comments as you can’t below in the comment section or directly contact us I’d love to hear from you. I’ll respond to every one of them as well all right that’s going to wrap it up to have a great day.