Belly Fat Loss Diet Plan For Female – It’s no secret that the food we eat fuels our daily activities – especially important when those daily activities include newborn care and breastfeeding.
But for many new moms, the desire to lose baby weight can take precedence over feeding their bodies the right foods to support recovery, milk production, rest and all the other tasks needed to get through. the day.
Belly Fat Loss Diet Plan For Female
Significantly reducing overall carb intake — the go-to weight loss strategy for many women — isn’t your best postpartum bet. Carbohydrates are necessary for new moms not only for breast milk production, but also for mental health, hormone regulation and more.
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The good news is that it’s possible to slowly shed a few pounds (if that’s your goal!) while eating enough calories to meet the physical and mental demands of caring for your little one. The key is to be patient, eat well-balanced meals, and give yourself time.
Keep in mind that calorie intake and appropriate macronutrient ranges vary depending on your activity level, body size, etc.
Additionally, if you have a health condition like diabetes, you may need to follow a different diet to optimize blood sugar control. The nutritional needs of each woman are different and depend on many factors
For more information on how to create a healthy plate, visit the USDA ChooseMyPlate website. You’ll find topics related to nutritional needs, healthy weight loss, breastfeeding tips, and more. You can also get a personalized diet plan.
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Dara Godfrey, MS, RD, registered dietitian for Reproductive Medicine Associates of New York, says hydration, especially if breastfeeding, is key. She recommends up to 3 liters of water per day.
However, hydration needs can vary, so it’s best to let thirst be your guide. A good way to measure hydration is to look at the color of your urine. Light yellow urine indicates good hydration while dark colored urine indicates that you may be dehydrated and need to increase your water intake.
Fueling your body with the right amount of calories will help maintain your energy and milk supply.
, a breastfeeding mother should consume about 2,300 to 2,500 calories per day compared to 1,800 to 2,000 calories for a non-breastfeeding woman.
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However, individual caloric needs are highly variable and depend on height, age, activity level and amount of breastfeeding.
If you’re trying to lose weight while breastfeeding, the Academy of Nutrition and Dietetics says a slow weight loss of 1 pound per week or 4 pounds per month is ideal.
Nursing mothers should continue to take a prenatal vitamin or a vitamin specific to postnatal mothers. If you are not breastfeeding but want additional nutrients, talk to your doctor for recommendations.
Although the small amount of caffeine that passes from you to baby through breast milk is not known to negatively affect your baby, the CDC recommends sticking to 300 milligrams or less per day.
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Try to minimize snacks and foods high in added sugar, sodium and saturated fat, including fried foods, soft drinks and desserts.
If you are breastfeeding, avoid seafood and fish with high mercury content such as orange roughy, tuna, king mackerel, marlin, shark, swordfish or tilefish. Opt instead for salmon, shrimp, cod, tilapia, trout and halibut, among others.
Although many women decide to avoid alcohol while breastfeeding, if you choose to drink, do so in moderation and try to limit it after breastfeeding or wait 2-3 hours after drinking to breastfeed.
According to the Academy of Nutrition and Dietetics, exclusively breastfeeding women need about 400 to 500 additional calories per day beyond what is recommended for those who are not breastfeeding.
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If you are breastfeeding, don’t worry if the pounds don’t disappear right away. For some women, breastfeeding helps them lose weight faster than non-breastfeeding mothers.
Showed that although weight loss was slower during the first 3 months of breastfeeding due to increased caloric intake of new mothers to meet the demands of milk production, weight loss appeared increase after 3 months when breastfeeding mothers are more likely to burn fat stores.
Other women may notice an increase in fat stores on their hips or legs until they stop breastfeeding. This is probably because, as
Have shown that breast milk taps into maternal fat stores in the lower body to support infant brain development.
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To maintain your milk supply and nourish your body, it is essential to focus on consuming whole food sources of:
For example, eggs and fatty fish are great sources of protein and healthy fats, while vegetables, whole grains, and fruit provide fiber-rich carbohydrate sources. Nuts, seeds, avocados and whole yogurt are other examples of healthy fat sources.
Not only are these foods a great source of protein, fats, and carbohydrates, these whole foods are packed with vitamins, minerals, and antioxidants that help promote overall health.
. Surprisingly, even if your daily nutrient intake falls short of the recommended amounts, your milk will still provide enough nutrition for your baby.
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That doesn’t mean you have to cut back on necessary carbs, protein, or fat, though. This will only wear you out more as your body uses everything it can to produce milk for your baby.
Women with high blood sugar may need to eat fewer carbs to optimize blood sugar control, while very active women may need more. It’s important to work with your healthcare team to develop an individualized plan that meets your nutrient needs while optimizing overall health.
There are many ways to help your hormones recalibrate postpartum, says Godfrey, but it takes time and we shouldn’t expect it to happen overnight.
“There’s usually a dominance of estrogen over progesterone, and since it takes almost a year to have a baby, it should take time for your body to get back to its new normal,” she explains.
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Estrogen dominance can play an important role in your postpartum weight loss success, as excess estrogen can lead to weight gain. The same goes for high levels of cortisol – the stress hormone, which is produced in excess when you don’t get enough sleep.
Godfrey reminds women that everyone’s postpartum hormonal schedule will vary, and that’s okay. She points out that hormones can be influenced by many factors, including diet, sleep patterns (or lack of sleep!) and general stress.
“Food can affect hormone production and secretion – the hormone insulin is secreted with sensing carbohydrate intake, so choosing portions that suit our bodies can help ensure healthy insulin secretion and we help prevent unnecessary weight gain,” says Godfrey.
She also explains that hormones can, in turn, influence our food choices: ghrelin, our “hunger” hormone, and leptin, the “I’m satisfied” hormone.
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In the brain, when it comes to maintaining sanity. Although you cannot eat foods containing serotonin, you can eat foods rich in tryptophan. Tryptophan can be converted into serotonin, but only if carbohydrates are present to do the job.
At the opposite end of the serotonin spectrum is protein. Ashley Shaw, RD at Preg Appétit! says the protein decreases serotonin secretion. Therefore, it is necessary to balance moderate carbohydrate intake with protein. “It’s part of a feedback system that helps regulate the body and causes the body to crave certain foods at a certain time for adequate intake of different nutrients.”
She continues: “Unfortunately, if you consistently eat too many carbohydrates, especially simple carbohydrates (refined cereals and breads, sweets, baked goods), you tend to crave those foods more than others, and the system feedback is interrupted,” she explains. .
This is why experts recommend eating a diet centered on complex carbohydrates such as fiber-rich fruits and vegetables, brown and wild rice, whole-wheat bread, oatmeal, whole-wheat pasta , beans, quinoa and potatoes.
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Meal planning often takes a back seat when caring for a newborn. The good news? We have lots of ideas for you! Here’s a 3-day menu from Shaw that will keep you fueled and nourished all day long.
Godfrey suggests a postpartum diet similar to what she encourages pregnant women to eat, especially when breastfeeding. This includes:
Healthy postpartum nutrition is key to recovering from pregnancy and childbirth, as well as losing weight – if that’s your goal.
Before making any major changes to your current diet, take the time to enjoy the gift of being a new mom. Leave room for recovery. Be kind to yourself. Move your body whenever you want. Rest when you need it.
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Weight loss shouldn’t be your main priority these first few weeks at home. You will know when the time is right. When you’re ready to begin your postpartum weight loss journey, remember that drastically reducing the amount of carbs in your diet can do more harm than good.
Take it easy and eat for hormone regulation, mental health, and sustained energy. The weight will eventually go away and you will feel much better in the meantime.
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