How to lose weight while Nursing

How to lose weight while nursing

“There are a lot of misconceptions out there about weight loss

and breastfeeding,” says Jennifer Ritchie, IBCLC and author of

I Make Milk…What’s Your Superpower? “Some people believe that

the weight just drops off if you’re breastfeeding. Others think

it’s hard to get your body back while you’re breastfeeding.”

Neither is exactly right. Breastfeeding does burn extra

calories — approximately 850 calories a day, to be exact.

(Wow!) But losing weight while breastfeeding is rarely a given

because breastfeeding makes moms hungrier. And hungry, sleep-

deprived new moms tend to satisfy their cravings with simple

carbohydrates — it’s not exactly easy to lose weight when

you’re eating those.

“When normal, healthy adults are sleep deprived, they typically

increase their carbohydrate consumption to make up for the lack

of sleep,” Ritchie explains. “We end up reaching for the


How to lose weight while nursing:Don’t pressure yourself

Sorry, but you won’t be stepping into your pre-pregnancy jeans

right away. And trying to put them on in the early weeks will

just be discouraging. “In order to deliver a baby, everything

in the body expands,” Ritchie says. “Your hips expand, your

ribcage expands. It took a good nine months to put that weight

on, so give yourself at least nine months to get it off and get

your body back.”

Just ignore the excess weight for at least the first two weeks

after birth. “Honestly, the first two weeks of having an infant

can be a nightmare. It’s like boot camp,” Ritchie says. “For

that time, focus on your baby, and don’t worry about dieting.”

And actually, you might want to wait six weeks or even longer

before actively trying to lose the weight. “Those entire first

six weeks are a transitional period,” Ritchie explains. It

takes about that long for baby to adapt to the rhythms of the

outside world, and for both baby and mom to get a hang of

breastfeeding. You don’t need the outside distraction of a

rigid diet or exercise plan.

Make savvy substitutions
How to lose weight while nursing

Think before you snack. Instead of reaching for the Doritos,

pop some popcorn. Instead of having packaged cereal, make a

batch of steel-cut oatmeal. “Oatmeal is a great breakfast for a

breastfeeding mom who’s trying to lose weight. It keeps you

full for a long period of time and keeps insulin levels

stable,” Ritchie says.
Starchy veggies, such as baked potatoes and sweet potatoes, can

also satisfy your craving for carbs. Brown and wild rice are

good side dish and snack options, too.

Set yourself up for success

A little bit of prep work one day can help you keep your eating

on track for the next few days. Cut up some veggies and fruit

to keep in the fridge, cook and freeze healthy meals for later

quick defrosting, and don’t feel bad about grabbing steam-in-

bag veggies or other healthy low-prep snacks (there are lots of

options at Trader Joe’s!). “The idea is to keep healthy snacks

and meals in the cabinet and fridge, and to keep out the Girl

Scout cookies and chips,” Ritchie says.

How to lose weight while nursing :Eat smaller, more frequent


“If a mom waits too long between meals, there’s a hormonal

effect that affects milk supply,” Ritchie says. “Her body will

start pulling energy from her reserves, which decreases insulin

production and affects thyroid hormone levels. That lowers

prolactin, which is the hormone that controls how much milk we

make.” When you’re feeling starving, you’re more likely to eat

something you know you shouldn’t. Instead, spread your calories

out over six mini-meals throughout the day.

How to lose weight while nursing: Cut calories — but not too


It’s perfectly safe to diet while breastfeeding, as long as

your total caloric intake doesn’t dip below 1,800 calories per

day and you keep eating a wide variety of nutritious foods.

How to lose weight while nursing: Work in exercise

Wait at least six to eight weeks before starting or restarting

a serious exercise regimen. If you’re planning a particularly

strenuous workout, eat a healthy carb about a half-hour before

you exercise. “Eating a starchy vegetable, like half of a baked

potato, before running can really help prevent a decrease in

your milk supply,” Ritchie says.

How to lose weight while nursing: Keep at it

Everyone loses weight at a different rate, so don’t be

discouraged if your weight loss happens more slowly than it

does for all those celeb mamas. With a healthy diet plan,

breastfeeding moms typically lose about a pound a week, says


The cool thing is, you can tailor your plan to your lifestyle

and whether you’d rather cut more calories or do more exercise.

“As long as you’re burning more calories than you’re consuming,

you’ll lose weight,” Ritchie says. “So if a mom decides she

wants to be able to eat the foods that she loves, she can add

in some extra walks with the baby.”


Best diet to lose weight fast for women

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The best diet to lose weight fast for women is a diet that promotes healthier eating. A diet that has all the nutritional value for the day in portions that are consistent with calories allowed for the day. A calorie is simply the energy you get from food. Calories fuel the body as it does its job of running all the complex processes needed in daily living. If the calories we consume are more than the calories the body needs and the calories we burn through daily activities, weight gain is the end result.

The best diet to lose weight fast for women takes into account the amount of calories needed and the amount of calories typically burned in a day. Then if the calories you take in are reduced and the daily activities remain the same, then weight loss is achieved. Studies have shown that even if it’s only 500 calories a day that you eat less and still maintain an active lifestyle, weight loss can be achieved!

When women look at themselves in the mirror, they typically compare their body shape to others. In fact, when women go on a diet, the body image of a model or an actress is typically what they want to achieve. This is because women tend to gain weight in the same places and pictures of women who tend to be ideal in shape are slim in the same places. Among women, fat is typically distributed in the abdomen, chest, buttocks and hips. Unfortunately, these are also the places where weight gain typically shows. The best diet to lose weight fast for women is a diet that cuts the calories without sacrificing healthy eating. Followed with an exercise program that target these areas where weight gain develops allows women to achieve a more desired shape.

The first thing to do when going on a diet is to have a realistic goal. Fad diets and starvation diets have been proven bad for your health and not reliable for long term weight maintenance. In fact, doctors and nutritionists caution people not to use these diets as they cause harm that can be long lasting. A water only or liquid only diet can work in the very short term, but will never be a good long term plan.

The body needs energy from foods we eat and by abstaining from solid foods, the nutrients the body needs are not met. Some fad diets cut or eliminate entire groups of foods in favor of one or the other. These diets are not sustainable, too, because they place undue hardship on the liver or kidneys. The body gets rid of toxins naturally by processes that take place in the kidneys and liver. Messing up with this balance can cause long term health problems. The best diet to lose weight fast for women will have both energy producing foods (protein groups) and sustaining foods (fruits and vegetables).

The typical diet is pegged at 2000 calories. To lose weight, a calorie intake of 1200 to 1600 calories is recommended. However, these calories must be from foods that actually matter and not foods that are called empty calories. Calories are not created equal. A serving of ice cream at 1/2 cup will be around 200-270 calories. The same 1/2 cup of steamed broccoli will only be around 27 calories. This means that it takes 5 cups of broccoli to equal 1/2 cup of ice cream. Calorie wise, they are the same. But nutrition and energy wise, the broccoli trumps the ice cream any day. This means that when looking for the best diet to lose weight fast among women, it is better to go with fruits and vegetables for your calorie count.

Women should also remember that hydration is very important when going on a diet. This means that drinking water should not take a backseat. Use water to keep you hydrated and also to help you curb hunger pangs. Squirt a little bit of lemon juice in a big tumbler of water and sip this lemon water throughout the day. Drink water instead of sweetened fruit juice. Cut down on soda and iced tea. Sweetened iced tea have tons of sugar and sugary drinks will only make you more thirsty. The calories from sweetened iced tea will load up your calorie quota for the day. Use the calories instead for foods that will give you energy so you can get on your day at work without ill effects.

A good diet menu will have fruits, vegetables, grains, proteins and dairy. Portion control and knowing serving sizes is a key to the best diet to lose weight fast for women. The new food plate of the recommended food groups also makes it easier to know what is allowed and what serving size or portion to eat at mealtimes. The best way to achieve nutrients and be healthy is to load up on vegetables at every meal. A serving of salad with lemon and olive oil dressing will make you feel more full than 1/2 a cup of empty calories. Steamed, baked or broiled vegetables will go a long, long way. For grains, eat brown rice instead of white rice. Also introduce quinoa to your diet. This protein rich food can be a rice or bread substitute.

No matter how good the best diet to lose fast for women is, weight won’t drop as fast without increasing your daily activities. Calories burned should be more than calories taken in. This means that for women to lose weight fast, exercise must also be part of the daily routine. Brisk walking, going up and down the stairs and even parking a little bit farther than the entrance are simple exercise tricks that work. If you incorporate activities like working out in the gym, then weight loss can even be faster. In the end, the way to lose weight is not through a fad or crash diet. The best diet to lose weight fast for women is actually achieved by eating healthier and being more active. There is no magic weight loss pill, just a sustained effort at healthy eating!

The Fastest way to lose weight for Women

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This is the fastest way to lose weight for women – try it and you’ll be amazed how quickly you melt fat…

1. Have the right weight loss mindset

The first thing you will need to work on is making the decision that you will stick to it for 30 days.

This means that you’ll change your habits and implement a new way of eating. All the toxins you have accumulated through bad nutrition must be eliminated from your body in order to restart your liver and increase your metabolism.

If you don’t do this part, you will simply not be able to stay on my program for 30 days. So, here’s what I want you to do right now: close your eyes and imagine yourself eating healthy. Imagine how you exercise and feel great about it, how you prepare and eat salads, how you go for a walk in the park and how you are losing weight. Imagine how in 30 days from now you are 22 pounds lighter!

2. Start Exercising

The fastest way to lose weight for women involves exercising, but not the long boring cardio I know you hate. I am talking about very short – 18 minutes – but intense workouts which I recommend you do on your empty stomach.

My workouts combine cardio with strength exercises and as a result you will build muscle, increase your fitness level and almost double your metabolism. Because I want you to push to the maximum in my workouts, at every 30 seconds I introduced 15 seconds of active rest, in which you will ketch your breath and prepare for the next intense 30 seconds,The Fastest way to lose weight for Women.

And reason why I recommend you do my workout on empty stomach right after you wake up in the morning are:

  • you have little or no distractions and few reasons to skip them
  • you can do them in your own living-room without any kind of equipment needed.
  • since you do them in the morning, you will jump-start your metabolism and you’ll be alert and filled with energy all day long

3. Drink over 3 liters of water each day

One of the reasons why lots of people are overweight is the fact that they eat a meal instead of drinking water.  They simply confuse thirst with hunger and for this reason on average, women in USA are drinking 300 calories more each day than what they should have.

For example, if your BMR is 1500 calories a day, and you eat 1800 calories a day, in a year the total is over 100.000 calories, which means you will gain close to 30 pounds in a year.

I am sure you don’t want that, so develop the habit of drinking 3 liters of water each day, and each time you feel hungry, simply drink a glass of water before the meal you plan to have. You will see that many times, you will not even be hungry,The Fastest way to lose weight for Women.

4. Eliminate sugar and sugary drinks from your diet!

Consuming sugar, sugary drinks like soda or fruit juice is the worst thing you can do for your body, because they are all high in fructose.

Consuming fructose increases insulin levels which them block the brain from seeing your Leptin signals. That means that even if you have eaten many calories from sugar, your brain will not see these calories and will think that you are starving, so it will increase your hunger. That is the reason why people who eat a lot of sugar are always hungry and can’t lose any weight.

Studies have also shown that 30% of the calories you consume from sugar are transformed into fat, which not only that is being stored inside your fat tissues, but while it runs through your blood as triglycerides, can be easily oxidated and in years can lead to heart disease.

The only safe way to consume sugar is from natural fresh fruit, and the reason for this is the fact that fruits contain a lot of fiber which slows down the digestion of the sugar and thus, keeps your insulin levels low.

5. Consume a diet which is high in protein and fresh vegetables (a great source of fiber).

The fastest way to lose weight for women is based on eating a protein based diet. And since you will need carbs to function better, my best recommendation is to take your carbs from fresh veggies.

Here are a few reasons why protein is so important for weight loss:

  • it increases your metabolism, because of protein’s thermic effect. If you consume 100 grams of protein, which is 400 calories, your body needs to consume around 20% of them just to digest it
  • protein reduces your cravings and hunger
  • makes your skin elastic and your face, hair and nails will look better
  • builds new muscles, which will use more calories and thus you’ll develop a fast metabolism.

My personal recommendation is to stay at 1300 – 1500 calories a day, from which 45% of them to  be from protein, 20 to 25% from fat and the rest from carbs.

This is the fastest way to lose weight for women and this will work for you guaranteed!

6. Sleep at least 7 hours each night.

If you don’t sleep at least 7 hours each night on average, a lot of things can start to go wrong in your body.

The Fastest way to lose weight for Women

Ok, you will have less energy, your metabolism slows down, your ability to concentrate and perform your job will be reduced, however most importantly, your cortisol levels will increase, which means you will be stressed, and thus you will be hungry more often and you’ll have more late night cravings.















Reference of article:

Diet plans for women to lose weight fast

Hurry Click Here to lose weight Easily without any cost.
Ever wondered what is the best way to lose weight fast for women? Or what are diet plans for women to lose weight fast ? here we answer this question.

There are certain qualities of food and the type of foods and diet whose intake can determine our body shape.
There is no single best way to lose weight fast for women, in fact a number of different things combine together to help in losing weight.
It can be drinking water, exercise or yoga and diet is most important as well.
The more healthy and lively food diet we eat the more healthy our body would become….the more non-lively food if we eat then more likely is that our body would also become ill .
So the rule of thumb in choosing foods is to eat lively food….at the bottom of this article I have listed the lively foods.
Let’s start our journey for the right foods and good diet, first start by listing general food categories such as lunch, dinner
Day 1
• 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk
• Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce
• 1 stick part-skim mozzarella string cheese
• 2 kiwifruits
• 4 ounces broiled flounder or sole
• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden
• 1 cup cooked couscous
• 1 cup steamed broccoli
• 1 fat-free pudding cup
Day 2
• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.
• 1/2 English muffin spread with 1 teaspoon light margarine
• 1 cup vegetarian vegetable soup
• 1 veggie burger in a mini whole wheat pita with lettuce and salsa
• 6 ounces light yogurt
• 15 grapes
• BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.
• 1/2 cup vegetarian baked beans
• 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill
Day 3
• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon
• Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.
• 1 banana
• 4 ounces steamed shrimp
• 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
• 3 cups spinach, steamed
• 1 low-fat frozen fudge bar
Day 4
• 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.
• 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds
• 1 cup tomato soup
• Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce
• 1 cup raw veggies
• 1 pear
• 3 ounces poached salmon
• Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)
• 3/4 cup cooked brown rice
• 1/2 cup pineapple chunks in juice
Day 5
• 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
• Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
• 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
• Cucumber spears
• 3 ounces roasted pork tenderloin
• 1 cup baked acorn squash, mashed with a pinch of cinnamon
• 2 to 3 cups salad greens with 2 tablespoons fat-free dressing
• 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries
Day 6
• 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana
• 8 ounces fat-free milk
• Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices
• 10 baby carrots
• 6 ounces light yogurt mixed with 1/2 banana
• Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.
• 3 cups spinach, steamed
• 1 medium apple
Day 7
• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg
• 1 grapefruit
• Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.
• 1 mini whole wheat pita
• 1 pear
• 3 ounces broiled or grilled flank steak
• 1 baked sweet potato with 1 teaspoon light margarine
• 1 cup steamed zucchini
• 1/2 cup pineapple chunks in juice

There is no single most ideal approach to lose weight fast for women, truth be told various distinctive things consolidate together to help in shedding pounds.
In Breakfast
In breakfast try to eat protein based foods such as eggs, the reason is that protein helps lose weight fast. Protein increases fat burning metabolism.

Diet plans for women to lose weight fast

Fiber in diet
If women want to lose weight fast then try to eat fiber containing foods such as whole wheat bread, brown bread, whole grain rice and also fruits along with their peel contains a lot of fiber, which is very good for body and health…
so eat fiber containing fruits like apples with skin, guava…
Lot of veggies…
Vegetables are very essential if we want to lose some extra pounds, eat vegetable soups, and try to make “vegetable recipes” at lunch with some chicken salad.
Also as a snack eat vegetables, instead of eating junk food.
In this way a women’s body will get nutrition as well as we will feel full.

What Meat for losing weight fast?

Avoid red meat if you are a patient or are on a weight loss diet.
Instead of eating red meat at lunch or dinner, try to eat vegetable and chicken salads.
A plate of tandoori chicken can have 600 calories, and this is not what we want if we are on a diet plan, so try to eat chicken salad instead, it has average 300 calories in total and its good for lunch needs and salads are also the best way to lose weight fast for women.

Diet plans for women to lose weight fast

Cold blooded Fish is very good source of food, it is both nutritious and healthy ..
.it keeps our stomach full for longer time and it is also recommended by doctors i.e eating fish three times per week is better for heart patients health as general…so at lunch or dinner a plate of tuna , with sauce as you like…

A plate of tandoori chicken can have 600 calories, and this is not what we need in the event that we are on a diet arrangement, so attempt to eat chicken serving of mixed greens rather, it has normal 300 calories altogether and its useful for lunch needs and plates of mixed greens are additionally the most ideal approach to lose weight fast for women.

Diet plans for women to lose weight fast


Cold blooded Fish is very good source of food, it is both nutritious and healthy ..
.it keeps our stomach full for longer time and it is also recommended by doctors i.e eating fish three times per week is better for heart patients health as general…so at lunch or dinner a plate of tuna , with sauce as you like…
there are many types of good fish which can be eaten such as sardines tofu mackerel , in short any fish which is fed on algae is very good choice because it is best way for health, and also for the women.

Fiber diet:

Getting more fiber in your diet can help you control your weight. Eating fiber prevents you from overeating because it makes our bodies feel full.  Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check preventing you from getting hungry.
Good sources of fiber are vegetables, fruits, nuts, beans, and some cereals, oats, brown bread. The amount of fiber in a food product is listed in the nutritional facts found on most food labels.
You should try to eat 20-35 grams of fiber each day spread out evenly in all of your meals.
Don’t underestimate the power of fiber, fiber takes so long to be digested by your body, a person eating the recommended 20-35 grams of fiber a day will burn an extra 150 calories a day or lose 16 extra pounds a year. You’ll have an even greater feeling of fullness and higher energy levels throughout the day if you eat meals that are mostly made up of fiber, protein, and water.
Make sure that at least  30 % of the calories you eat in a day is from protein , because this increase your body’s fat burning metabolism. Every time you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat and Protein also speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism and the main reason why people lose weight fast on high protein diets is because Protein suppresses appetite by keeping you fuller longer.

RAW Veggies Diet:

The more raw veggies you will eat the faster you will become slim. You will never get fat if you keep eating more and more raw veggies and fruits. Research shows that your body has to burn a lot of calories to break down the RAW fruits & veggies you eat so every time you eat fruits & veggies and people whose diets are dominant in fruits & veggies tend to lose weight faster and maintain their weights much longer.
Fruits & Veggies give you longer lasting energy while fighting off hunger cravings, you can eat carrots and raw fruit.


Reference of article: Goodhousekeeping