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Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.<\/p>\r\rYES! GET MY FREE PLAN <\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t Breastfeeding moms require more water than non-breasting women. Why? A large portion of breast milk is water. <\/p>\n Furthermore, increasing water intake is often an effective weight loss strategy for women \u2013 especially if you drink water often throughout the day and before each meal. <\/p>\n Aim to drink about 2 cups of water prior to meal time<\/a> to fill you up without extra calories.<\/p>\n So how much water is enough while breastfeeding?<\/strong><\/p>\n The Institute of Medicine<\/a> recommends consuming at least 16 cups<\/strong> of fluid daily for breastfeeding women vs. 11-12 cups for non-breastfeeding women.<\/p>\n While this recommendation is for total fluids, not just water, water is a calorie-free option and one of the best fluid sources new moms can choose. <\/p>\n You might require additional water if you work out regularly and lose a lot of fluids through sweating. <\/p>\n Carry a water bottle with you all throughout the day to help prevent dehydration and make weight loss easier.<\/p>\n If you\u2019re wondering how to lose weight while breastfeeding, controlling your overall calorie intake is the key to success. <\/p>\n But fasting or severely cutting calories can reduce your milk supply or diminish its nutritional content. <\/p>\n Additionally, starving yourself for weight loss can drain your energy.<\/p>\n So how many calories do you require to safely lose weight while breastfeeding?<\/strong><\/p>\n Nursing your baby helps you lose an additional 425-700 calories<\/a> daily through breast milk. <\/p>\n Because of this, breastfeeding without cutting calories can actually help you drop weight if you choose healthy foods.<\/p>\n Breastfeeding women generally require about 450-500 more calories daily than non-breastfeeding women to maintain their body weights.<\/p>\n Health Eunice Kennedy Shriver National Institute of Child Health and Human Development recommends that nursing women desiring weight loss use the following calorie recommendations<\/a> adopted from the Dietary Guidelines for Americans 2015-2020<\/a>:<\/p>\n Based on these guidelines, a sedentary<\/strong> lifestyle is one that includes just activities of everyday independent living such as getting dressed, cooking, cleaning, and taking care of children. <\/p>\n Moderately active<\/strong> means a lifestyle that includes physical activity equal to walking 1.5 to 3 miles daily at a pace of 3-4 miles per hour plus activities of everyday living.<\/p>\n The USDA classifies you as active<\/strong> if you participate in physical activity that equates to walking more than 3 miles daily at a pace of 3-4 miles per hour in addition to activities of daily living.<\/p>\n Every woman is different, so adjust your calorie intake to lose weight at a slow but steady pace.<\/p>\n If you stop breastfeeding and you still have weight to lose, subtract about 500 calories from your daily breastfeeding weight loss calorie allotment.<\/p>\nGET YOUR FREE
\u201cFIT MOM\u201d JUMPSTART
(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t![\"\"](\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png\")
\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n#1 Drink a Lot of Water<\/strong><\/h2>\n
#2 Control Your Calories, But Not Too Much<\/strong><\/h2>\n
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