3 Tips For Healthy Weight Loss While Breastfeeding

Posted on: 19 October 2015

If you are a nursing mother who misses the body you had before you got pregnant, it is important to learn how to maximize the benefits of breastfeeding and a healthy diet to lose weight. It is important to note that the average healthy woman in the United States is expected to gain 25-35 pounds during pregnancy, and it can take 6-12 months to lose it all after having the baby. A healthy diet and exercise plan while breastfeeding is often ideal, since simply nursing the baby allows you to use some calories with virtually no effort. Following just a few easy tips can help you get back to your goal weight, without harming yourself or the baby.

#1-Do Not Start Losing Weight Until At Least Eight Weeks After Giving Birth (And Get The Okay From Your Doctor)

Even if you feel great coming home from the hospital or a few days later, it is crucial to give your body the time it needs to heal. It went through a lot of changes over nine months, and exercising too soon can result in slower recovery times, unnecessary pain or new health challenges. Fortunately, your physician has probably asked you to come in about six or eight weeks after the baby was born. Most women get the thumbs up to return to work, school, exercise and other physical activities by the time the baby is eight weeks old.

#2-Plan For A Slow, Gradual Weight Loss

Although there is not a one-size-fits-all recommendation for every nursing mother, a good rule of thumb is that you should plan for an extra 200-500 calories a day, above what you need to maintain a healthy weight. If you had a few extra pounds before you got pregnant, your doctor may suggest a lower calorie diet now that is still high enough in fats, protein, vitamins and minerals to nourish the baby without taking from your own nutrition. However, if your caloric intake drops too low or use one of the fad diets that drastically limit your carbohydrates or access to well-rounded meals, your milk supply is likely to diminish along with your weight.

#3-Eat And Drink The Right Things

Undoubtedly, you already know that lean meats and fresh fruits and vegetables are good nutritional choices. You probably know that you need lots of calcium, but you may not know that a consuming a diet that includes low-fat dairy products, in conjunction with lean meats and fresh produce, can help you lose more weight. Research has established that eating as little as three portions a day of low-fat milk products can impact how quickly your body burns fat. So swap the juice for milk and you can help your baby grow stronger bones while making yourself healthier.

In conclusion, breastfeeding alone can help you burn some extra calories and combining it with an appropriate food and exercise plan is a recipe for success. Be sure to talk with your doctor before implementing any changes and never drop below the minimum number of calories that you and the baby need.