Healthy Meal Plans For Weight Loss Delivered – It’s no secret that the food we eat fuels our daily routines—it’s as important a part of daily routines as caring for newborns and breastfeeding.
But for many new moms, the desire to lose baby weight can take precedence over feeding them the right foods for recovery, milk production, rest, and other tasks required throughout the day.
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Drastically reducing your overall carbohydrate intake—a weight-loss strategy for many women—isn’t your best bet postpartum. Carbohydrates are essential for new moms—not just for breast milk production, but for mental health, hormone regulation, and more.
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The good news is that you can slowly shed a few pounds while still eating enough calories to meet the physical and mental demands of caring for your baby (if that’s your goal!). The key is to be patient, eat well and give yourself time.
Keep in mind that caloric intake and appropriate macronutrient ranges vary based on your activity level, body size, and more.
Also, if you have a medical condition, such as diabetes, you may need to follow a different diet to optimize blood sugar control. Each woman’s nutritional needs are different and depend on many factors
For more information on how to create a healthy plate, visit the USDA ChooseMyPlate website. There you can find topics related to nutritional needs, healthy eating, breastfeeding, and more. You can also get a customized meal plan.
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Dara Godfrey, a registered dietitian for the New York Association for Productive Medicine, says hydration is important, especially if you’re breastfeeding. He recommends up to 3 liters of water each day.
However, hydration needs can vary, so it’s best to use dehydration as a guide. A good way to measure hydration is to look at the color of your urine. Yellow-colored urine indicates proper hydration, while dark-colored urine indicates that you are dehydrated and need to drink more water.
Fueling your body with the right amount of calories will help you maintain your energy and milk supply.
A breastfeeding mother should consume approximately 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 calorie needs vary greatly and depend on body size, age, activity level, and how much you are 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.
Breastfeeding mothers should continue to take prenatal vitamins or postpartum vitamins. If you are not breastfeeding but want complementary foods, talk to your doctor for advice.
Although small amounts of caffeine that pass through breast milk are unlikely to adversely affect your baby, the CDC recommends sticking to 300 milligrams or less per day.
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Aim to cut down on foods and items high in added sugar, sodium and saturated fat, including fried foods, soft drinks and desserts.
If you’re breastfeeding, avoid high-mercury seafood and fish like bluefin tuna, king mackerel, marlin, shark, swordfish or tilefish. Instead, choose salmon, shrimp, cod, tilapia, trout, and halibut.
Although many women choose to avoid alcohol while breastfeeding, if you choose to drink, drink in moderation and limit it after breastfeeding or wait 2-3 hours after breastfeeding.
Women who are exclusively breastfeeding require about 400 to 500 more calories per day than recommended for non-breastfeeding women.
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If you’re breastfeeding, don’t worry if the pounds don’t come off right away. For some women, breastfeeding helps them lose weight faster than non-breastfeeding mothers.
Although weight loss is slower during the first 3 months because breastfeeding increases caloric intake to meet milk production needs, breastfeeding mothers are more likely to burn fat after the 3-month mark. shops.
Other women may notice increased fat stores in their thighs or legs as long as they are breastfeeding. Here’s why
Showed that breast milk draws from lower body fat stores to support baby brain development.
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It’s important to focus on consuming all food sources to supply your milk and nourish your body:
For example, eggs and fatty fish are excellent sources of protein and healthy fats, while vegetables, whole grains, and fruits provide fiber-rich carb sources. Nuts, seeds, avocados, and full-fat yogurt are more examples of healthy fat sources.
Not only are these foods a source of protein, fat, and carbohydrates, but they’re also packed with vitamins, minerals, and antioxidants that help promote overall health.
. Surprisingly, even if your daily intake does not meet the recommended amount, your breast milk will provide enough nutrition for your baby.
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However, that doesn’t mean you should cut back on the carbs, protein, or fat you need. Doing so will cause more wear and tear as your body uses everything it can to produce milk for your baby.
Women with high blood sugar may need to eat smaller amounts to optimize blood sugar control, while highly active women may need more. It’s important to work with your healthcare team to develop an individualized plan that meets your nutritional requirements while improving overall health.
Godfrey, there are many ways to help your hormones reset after giving birth, but it takes time and we shouldn’t expect it to happen overnight.
“Estrogen is usually more dominant than progesterone, and since it takes about a year to conceive, it takes time for your body to find its new normal,” she says.
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Estrogen dominance can play a big role in whether you can successfully lose weight after giving birth, as excess estrogen can lead to weight gain. High levels of cortisol can be a stress hormone that is overproduced when you don’t get enough sleep.
Godfrey reminds women that postpartum hormone cycles will change, and that’s okay. He notes that hormones can affect many things, including diet, sleep patterns (or lack of sleep!) and general stress.
“Diet can affect the production and release of hormones – the hormone insulin is released by determining carbohydrate consumption, so choosing the right portion sizes for our bodies can help promote healthy insulin release and help prevent unnecessary weight gain.” Godfrey says.
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He also explains that hormones can in turn influence our food choices: ghrelin, our “hunger” hormone, and leptin, our “I’m satisfied” hormone.
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It’s on the brain when it comes to protecting mental health. If you can’t eat foods that contain serotonin, you can eat foods high in tryptophan. Tryptophan can be converted to serotonin, but only if carbohydrates are available to do the job.
At the opposite end of the serotonin spectrum is protein. Ashley Shaw, RD at Preg Appetite! protein reduces the release of serotonin, he says. Therefore, moderate carbohydrate intake should be balanced with protein. “It’s part of a feedback system that helps regulate the body and cause the body to crave certain foods at a certain time to ensure adequate intake of different foods.”
“Unfortunately, if you regularly overeat carbohydrates, especially simple carbs (refined grains and breads, sweets, baked goods), you crave these foods more than others and the feedback system is thrown off,” he says. .
That’s why experts recommend eating a diet centered around complex carbohydrates such as fiber-rich fruits and vegetables, brown and wild rice, whole-wheat bread, oats, whole-wheat pasta, beans, quinoa, and potatoes.
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Meal planning often takes a back seat when you’re caring for a newborn. The good news? We’ve got lots of ideas for you! Here’s a 3-day menu from Shaw that will keep you fueled and nourished throughout the day.
Godfrey suggests a similar postpartum diet that encourages pregnant women to eat, especially when breastfeeding. This includes:
A healthy postpartum diet is a key factor in avoiding pregnancy and childbirth, as well as weight loss—if that’s your goal.
Before you make any major changes to your current diet, enjoy the gift of being a new mom. Allow room for recovery. Be kind to yourself. Move when your body feels right. Take breaks when you need them.
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Housewarming should not be your main concern in the first few weeks. You will know when the time is right. As you prepare to begin your postpartum weight loss journey, remember that drastically reducing the amount of carbohydrates in your diet can do more harm than good.
Think and eat for hormone regulation, mental health and sustained energy. Eventually the weight will come off and you’ll feel better in the meantime.
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