Top 10 Health, Wellness & Fitness Tips for Nursing Moms
Struggling with baby weight? Want to shed stubborn fat Nursing Moms and get your body back? If so, it’s time to rev up your diet and exercise plan.
Since your body is recovering from childbirth, it’s essential to be patient, start small and program your thoughts to embrace a healthy lifestyle. Fad diets and strenuous workouts are not the answer. The key is to make smart food choices and keep your metabolism up. This way, your body will have the energy needed to produce milk and function at its peak vz
Here are some useful health, wellness, and weight loss tips for nursing mothers who want to look and feel their best:
Get Enough Calories
Health experts recommend new moms to take in about 500 calories a day over their pre-pregnancy needs. Most women require 2,200 to 2,400 calories at this point in their liver. Breastfeeding burns over 850 calories a day. If you don’t eat enough, your breast milk supply will be low.
Be aware that not all calories are created equal. To lose weight and stay healthy, eat whole, natural foods. For instance, 500 calories worth of salmon and veggies are not the same as 500 calories worth of chocolate. Your daily calories should come from nutrient-dense foods that support optimum health.
Meet Your Nutritional Needs
Breastfeeding moms need more vitamins and minerals in their diet. Your daily meals should provide at least 1,000 milligrams of calcium, 15 milligrams of iron, 95 milligrams of vitamin C, and 0.8 grams of protein per pound of body weight. If you have a hard time hitting these numbers, take supplements. Choose a premium brand, such as NATUREAL, which offers quality protein powder, probiotics and other products made with all natural ingredients.
Clean Up Your Diet
French fries, deli meats, potato chips, cake, and other heavily processed foods contain nothing but empty calories. They have little or no nutritional value, leading to weight gain, insulin resistance, diabetes, metabolic syndrome, and heart disease. Stock up on healthy foods that keep you full and promote weight loss. Keep nutritious snacks at hand, such as almonds, peanut butter, trail mixes, goji berries, and fresh fruit.
Avoid Empty Calories
When shopping for groceries, make sure you get the most nutrition bang for your buck. Read food labels and steer clear of any product containing trans fats, sugar, high fructose corn syrup, white flour, GMOs, preservatives, and artificial flavors. Soft drinks, commercial fruit juices, cocktails, and caffeinated beverages are packed with sugar and chemicals, so avoid them at all costs.
Make Smart Food Choices
Weight loss comes down to the choices you make every day. Simple lifestyle changes, such as switching from full-fat dairy to skimmed milk and fat-free yogurt, eliminating sugar or replacing sugar with Stevia, and cutting down on sodium, can make all the difference. Think twice before eating that extra piece of cake or adding mayo to your meals. Some foods may seem harmless, but the calories add up.
Eat More Frequently
If your skip meals, your body stores fat and you generally end up eating more. This habit increases hunger and cravings, slows your metabolism, and causes feelings of deprivation. If you don’t eat for hours, your energy and blood sugar levels drop. To prevent these issues, have at least five small meals per day. Moms who are short on time can replace one or more meals with whey protein to speed up fat loss.
Increase Your Protein Intake
Whether you want to slim down, maintain your health, or build lean muscle, consume plenty of protein. The more active you are, the higher your protein requirements. Nursing moms who exercise regularly should aim for at least one gram of protein per pound of body weight.
To meet your daily protein requirements, eat fish, poultry, lean meat, low fat dairy, eggs, cottage cheese or whey. Granted, all whey protein is not created equal. One scoop of NATUREAL Whey Protein is 24 grams of protein and 1 gram of sugar and will help you preserve muscles and feel fuller longer.
Make Exercise a Habit
Regular exercise benefits people of all ages and fitness levels, including nursing moms. Just like everything else, it takes proper planning. If you work out once in a blue moon, don’t expect results. Aim for at least four weekly workouts and have a plan in mind. When it comes to exercise, consistency is the key to success.
Maximize Your Workouts
Some exercises are better than others for fat loss and overall fitness. For instance, high intensity interval training (HIIT) burns the most calories and helps preserve lean mass. Steady state cardio keeps your heart healthy and burns fat, but it may also cause muscle loss. Too much aerobic exercise raises cortisol levels, puts stress on your joints, and decreases metabolism. To lose stubborn fat, mix HIIT with strength training and full body circuits.
Drink plenty of water throughout the day. Stay hydrated before, during, and after exercise. Water regulates your temperature, helps eliminate toxins, and keeps your digestive system running smoothly. It also boosts milk supply in nursing mothers, accelerates fat loss, and prevents electrolyte imbalances. The goal is to drink 3 Liters of water daily. Freshly squeezed vegetable juices, green smoothies, NATUREAL Revert Tea, and homemade with fresh squeezed lime or lemon juice increase hydration too.
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