Weight gain during pregnancy is a normal and expected situation, since the woman's body goes through several physical and metabolic transformations for the healthy development of the baby.

What is the best diet for breastfeeding women?

However, restrictive diets in the postpartum period are not recommended. It is important, therefore, to adopt a balanced diet and plan a progressive weight loss to maintain the production of breast milk. And the body can take up to a year to return to what it was before pregnancy.

"The best way to lose weight while breastfeeding without damaging the milk is to eat in a natural and nutritious way. Practicing physical activity as much as possible and with medical clearance, and maintaining the intake of water, at least 3 or 4 liters per day, also help maintain a healthy routine," explains Vivian Berkowitz, integrative functional nutritionist.

The body needs 800 calories a day to produce the baby's food, and the result of the natural effort is a loss of 250 to 500 grams per week. However, the energy expenditure in production increases hunger, so it is necessary to control impulses to make good choices.

Read also: Can breastfeeding women do intermittent fasting?

How to lose weight while breastfeeding

In addition to consuming foods rich in fiber, the diet The key is to avoid processed foods, ultra-processed foods, sugar, bad fats, and empty calories. Fill your plate with natural, nutritious foods, then fractionate your meals accordingly," Berkowitz advises.

Losing weight after giving birth is not an easy task, mainly due to fatigue, sleep deprivation, and stress caused by worrying. But choosing a healthy menu, drinking 3-4 liters of water, and having good intestinal transit are factors that help you lose weight.

Even everyday tasks, such as carrying the baby in the sling or taking long walks with the stroller, can also contribute to burning calories for the new mom. With patience and dedication, it is possible to recover the old look without compromising the baby's health.