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Postpartum Dieting For Weight Loss
How much is the extra weight?
During pregnancy, a woman gains about 25 to 35 pounds. During birth, mother loses about 12½ to 14 ponds. So, you are left with an excess of 12 to 23 pounds that need to come off to get back your pre-pregnancy weight. It is the nature's way of storing energy needed for your body to recover and for breastfeeding your baby. In reality, majority of women will be left with about 25 pounds that has to come off to get regain your pre-pregnancy weight.
When to start diet to lose weight?
If you are breast feeding, you should not go on a diet for six months. For six months, the infant exclusively depends on the breast milk.
If you are not planning to breast feed, wait about six weeks postpartum to go on a diet.
How long would it take to shed off extra weight?
You should wait six-weeks to recover from the process of delivery before starting weight loss program. You should plan on losing one pound per week (reduce 500 calories per day). To shed off 20 pounds, it will take 26 weeks (six weeks plus 20 weeks to lose one pound per week), or six months following the delivery.
If you are breast feeding, you should start weaning the infant off the breast milk six months after the delivery. This is the time to for you to start your dieting. It will take you one year to get down down to your pre-pregnancy weight.
How to plan Dieting for Nursing mothers?
On average, a mother spends 330 calories to nurse an infant. This milk is produced from the stored energy prior to deliver. However, you need to intake about 500 calories extra per day to maintain your maintain your energy and recoup from the delivery. For the first three months the exchange of calories is about even and does not effect the weight. You must be careful not to consume more calories than needed during this period. Breast feeding releases hormones that help uterus to return to its pre-pregnancy size and shape.
During these six months, the calorie intake is 2,300 to 2,500 calories per day for singleton babies. If you had twins, you need 2,600-3, 000 calories per day. After six months, you can drop about 500 calories per day to lose one pound of weight per peek. Do not bring down your caloric intake below 1,800 calories per days. to meet your objectives.
You can start your light exercise program after six weeks.