Can breastfeeding really burn calories?

Gaining weight during pregnancy certainly makes you want to start a diet immediately after giving birth. Do not hurry! Did you know that breastfeeding makes you slim? Yes, you are not mistaken. If you give your baby exclusive milk, your body will burn more calories.

Breastfeeding is not only beneficial for babies, but also for nursing mothers. The benefits of breastfeeding for babies provide important nutrients while at the same time forming immunity, so the baby is not susceptible to diseases such as flu and digestive problems.

On the other hand, the process of breastfeeding is also beneficial for the mother, namely establishing
a close relationship with the baby while helping you lose weight.

Breastfeeding makes you thin

Ideally after the baby is born, you will lose about 4 to 5.5 kg. This figure is a combination of the baby's weight, placenta, and amniotic fluid. Then, a few days after giving birth, you risk losing about 2 kg, the weight of water.

If you decide to breastfeed your baby exclusively, you will find it easier to gain weight before becoming pregnant. Hormones secreted during breastfeeding cause uterine muscle contractions.

So every time you breastfeed your baby, your uterus contracts and contracts slowly. About six weeks after giving birth, your uterus will return to normal size before giving birth and your stomach will look thinner.

That's not all. Breastfeeding also consumes calories. It takes around 500 extra calories a day to produce milk. You get these calories from the food you eat and the accumulation of fat reserves in the body during pregnancy.

Consumption of extra calories when breastfeeding

According to data from the American Pregnancy Association, nursing mothers lose between 425 and 700 calories per day in breast milk. This means that nursing mothers must add extra calories between 400 and 500 calories every day, bringing the total daily calories to 3,000 calories.

By consuming around 1,500-1,800 calories, breastfeeding can help you lose weight faster (about 0.5 kg per week) while providing enough energy intake.

However, these extra calories should not come from unhealthy foods. Nursing mothers are encouraged to eat nutritious foods such as bananas, yogurt or peanut butter.

Slim for breastfeeding, is it possible?

Experts agree that breastfeeding is good for weight loss. However, there are no conclusive studies on the effects of weight loss after giving birth only from breastfeeding.

Studies show that women who breastfeed exclusively tend to lose weight for 3 to 6 months after giving birth, compared to mothers who give formula milk. Nursing mothers are advised to adopt a healthy lifestyle and exercise so that weight loss results are more effective.

The same study also recommends that only 100 extra calories be consumed for nursing mothers, who complain of difficulty losing weight or even gaining weight two months after giving birth. Ideally, you consult a doctor for a healthy diet and appropriate exercise.

A healthy diet for nursing mothers
Nursing women must eat healthy food regardless of whether they want to lose weight. Balanced nutrition will provide the best nutrition for mother and child, so they can grow up healthy and strong.

According to the American Pregnancy Association, nursing women must also be diligent in drinking water up to 2 liters per day. If urine looks yellow, increase fluid intake by drinking 1 cup of water each time you breastfeed.

The Mayo Clinic also recommends that breastfeeding mothers avoid consuming fruit juices and high-sugar drinks while breastfeeding, as this can lead to the risk of gaining weight. Also avoid excessive amounts of caffeine, because it can affect the frequency of urination and drying the body. Caffeine also interferes with sleep patterns of babies and nursing mothers. Limit caffeine to a maximum of 0.75 liters or 3 glasses a day.

Choose foods that are rich in protein, iron and calcium to increase milk production, such as

• Whole grains
• Dried fruits
• Green vegetables, but avoid cabbage and cauliflower (because it produces gas in the body)
• egg
• orange
• Meat
• Fish and seafood are low in mercury
• Milk
• nuts

However, nursing mothers should always pay attention to the baby's response to breast milk, especially on new types of food. Indeed, there is a fear of allergic reactions to the consumption of food for nursing mothers. Contact your doctor immediately if your baby experiences itching, itching, diarrhea or constipation after breastfeeding.

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