7 Ways to Burn More Calories While Nursing Your Baby
Nursing your baby not only provides essential nutrients and strengthens the bond between you and your child, but it also has the added benefit of burning calories. In fact, breastfeeding alone can help you shed some of the weight gained during pregnancy. However, incorporating a few lifestyle adjustments can further boost your calorie burn while ensuring you remain healthy and energetic for your baby.
1. Stay Hydrated
Drinking enough water is crucial for maintaining milk supply and keeping your metabolism active. Dehydration can slow down your body’s ability to burn calories, so make hydration a priority. Keep a water bottle handy and drink a glass of water each time you nurse.
2. Eat Balanced, Nutrient-Rich Meals
While nursing requires extra calories, the type of food you consume matters. Eating balanced meals with lean proteins, whole grains, fruits, and vegetables supports your body’s energy needs and metabolism. Avoid empty-calorie foods and focus on nutrient-dense snacks like nuts, yogurt, and fruits to fuel your calorie-burning efforts.
3. Incorporate Gentle Postpartum Workouts
Engaging in light exercises like walking, yoga, or pelvic floor strengthening can complement the calories burned during nursing. Regular physical activity helps tone muscles and boosts your overall metabolism.Start with low-impact exercises approved by your doctor and gradually increase intensity.
4. Nurse Frequently
Breastfeeding more often can help you burn additional calories. Every feeding session uses energy to produce milk and feed your baby. Follow your baby’s hunger cues and embrace on-demand nursing to naturally enhance your calorie burn.
5. Practice Babywearing
Carrying your baby in a sling or carrier adds a gentle resistance to your daily activities, helping you burn more calories without extra effort. Use babywearing as an opportunity to move around the house, run errands, or go for a walk.
6. Stay Active During Daily Routines
Incorporate movement into everyday tasks, such as rocking your baby, standing while folding laundry, or pacing the room during phone calls. These small changes add up to more calorie burn throughout the day. Aim to stay on your feet more often, even for short bursts, to boost your metabolism.
7. Get Enough Sleep
Sleep deprivation can negatively impact your metabolism and make it harder to lose weight. While caring for a newborn often means disrupted sleep, getting adequate rest when possible can support calorie-burning and overall health. Nap when your baby naps, and ask for help from family or friends to get some uninterrupted rest.
Healthy Weight Management for New Mothers
Burning calories while nursing doesn’t have to involve strenuous effort or major lifestyle changes. The smallest or the most basic adjustments to your daily routine can effectively boost your calorie burn while caring for your baby.
Kanchi Kamakoti Childs Trust Hospital (KKCTH) offers expert support for maternal and child health, helping new mothers achieve a healthy balance between recovery, nursing, and weight management. With their expert advice, new mothers can aim for a healthier lifestyle without any stress.
