The Healthy Diet Tips for Breastfeeding Mothers

Lose the body weight of breastfeeding mothers by reducing the number of calories of food does not very recommended. This is caused can affect the amount and quality of breast milk. In order for the quantity and quality of breast milk remain guaranteed, the Breastfeeding mothers should add about 300 kcal intake daily. That is by increasing the consumption of vegetables, fruits and of course other nutritious foods.

For those of you who want to lose the body weight when breastfeeding can do some following tips:

• Keep Breastfeeding your baby until the age of 2 years, this is caused the mother's breastfeeding body will produce hormones that can lose the body weight and get back the body’s shape as the time before pregnancy with naturally. Some researches revealed that by breastfeeding, the body will burn about 300-500 kcal / day, equivalent to cycling for 1 hour. 
• Increase the consumption of vegetables, fruits, skim fat, complex carbohydrates, low-fat protein sources, and completing liquid. The examples are skim milk or low-fat milk, skinless chicken, eggs, fish, tofu, tempeh, and beans. 
• Avoid the fast food (junk food), eat in small portion but often (usually given in 6 times of giving, with 3 main meals such as breakfast, lunch, dinner and snack 3 times). When tension or stress switch to play or walk with the baby. 
• The exercise of Breastfeeding mothers should be done after finish the breastfeeding, and to reduce discomfort in the breast, use a specially designed clothes for Breastfeeding mothers. 
• Begin the exercise with a light movement such as walking, cycling, or swimming. All these activities can be done as comfortable as possible and if it has accustomed then the intensity and duration of exercise can be increased gradually. For example, you can exercise to strengthen the abdominal wall. But, if there is pain, tightness, then stop the activity or exercise immediately and consult to your doctor or midwife. 
• To avoid the saturation during exercise, you can do this activity together with other friends or in sports clubs. And do not forget to always complete your liqouid intake to prevent dehydration during exercise. 

Summary: 

• Lose the body weight when breastfeeding can be done by the natural ways accompanied with regular exercise, 
• The healthy diet tips of Breastfeeding mothers are keep breastfeeding the baby until the age of 2 years, increase the consumption of vegetables, avoid fast food, and doing exercise.