Breastfeeding offers numerous health benefits to nursing mothers and has an impact on the weight of the breastfeeding mother.
It’s considered a natural and effective way to shed post-pregnancy weight. This is because it helps burn approximately 500 extra calories per day, equivalent to a small meal or a substantial snack, or engaging in moderate-intensity physical exercise for 45 to 60 minutes. However, the time it takes to lose weight after childbirth varies from one woman to another. A significant percentage of breastfeeding mothers have found that breastfeeding helps them quickly regain their pre-pregnancy weight. Nevertheless, some mothers haven’t lost weight during breastfeeding, and others have even gained weight. In this article, we will discuss how to increase your weight while breastfeeding.
How to Increase Your Weight
During breastfeeding, a mother needs a healthy and balanced diet to support both her and her baby’s nutritional needs. If a breastfeeding mother is experiencing weight loss, she should aim to gain weight in a healthy manner. During this period, it’s essential to provide proper nutrition to maintain the health of both the mother and her breastfeeding baby. Initially, consulting a nutrition specialist is crucial to determine whether the breastfeeding mother needs to gain weight during breastfeeding. Afterward, the nutritionist will calculate the additional calorie requirements for the mother to gain weight safely.Read:10 tips for preparing for pregnancy
Here are some safe ways to gain weight through proper nutrition:
1. Add Cheese to Your Meals: Incorporate cheese, such as cheddar or parmesan, into your meals. This adds calories and calcium to your diet.
2. Include Healthy Fats: Incorporate healthy fats into your diet to increase calorie intake and support your baby’s brain development. Good sources of healthy fats include fatty fish, nuts, avocados, olives, and peanut butter.
3. Use Honey and Jam on Toast: Honey and jam are relatively calorie-dense and can be added to toast or other bread products as a tasty and calorie-rich topping.
4. Opt for Multiple Small Meals: Aim to have 5 to 6 small meals throughout the day. Use breastfeeding as a reminder to eat.
5. Choose Calorie-Rich Foods: Select foods that are rich in nutrients and calories, such as dried fruits, bread, and calorie-dense nuts.
6. High-Calorie Beverages: Drink calorie-rich beverages like milk and juices. It’s best to consume beverages after finishing a meal, about 30 minutes later, to avoid feeling too full.Read:10 tips for preparing for pregnancy
7. Consult a Nutritionist: Work closely with a nutritionist to create a personalized meal plan that aligns with your calorie needs.
How to Gain Weight Through Suitable Exercise
Exercise is commonly associated with weight loss, but it can be used differently to promote weight gain by increasing muscle mass. This strategy involves specific details and different goals. Instead of focusing on burning calories, the aim is to increase calorie intake, especially through foods rich in protein that support muscle growth.
Here are some essential tips for choosing suitable exercises to gain weight:
1. Resistance Training: Opt for resistance exercises instead of calorie-burning workouts. These exercises help build muscle.
2. Caution After C-Section: If you’ve had a C-section, it’s essential to consult a specialist before starting any exercise routine.
Remember that gaining weight during breastfeeding should be done healthily and under the guidance of a healthcare professional. Prioritize the well-being of both you and your baby.Read:10 tips for preparing for pregnancy
In conclusion, breastfeding can have various effects on maternal weight. While it may lead to weight loss for some, others may not experience significant changes, and some may even gain weight. To increase weight healthily during breastfeding, it’s essential to focus on proper nutrition and suitable exercise. Consulting a nutritionist and following a personalized plan is advisable to ensure a safe and healthy weight gain journey.