Most women want to get back to their pre-pregnancy weight as fast as possible after having a baby. Breastfeeding can help, but you must lose weight in a healthy manner that won't affect your breast milk. It takes about 500 calories a day to breastfeed, so you must eat enough calories to meet those needs; a well-balanced diet is crucial. Wait a month or two before you try to lose weight, so you establish your milk supply, allow your body to heal, and concentrate on the adjustments of caring for a newborn. Discuss your weight-loss plans with your doctor.
Drink Plenty of Water
The Institute of Medicine recommends that nursing moms get about 4 liters, or 16 cups, of fluids per day, including fluids found in the foods you eat. Drinking a glass of water with each meal and every time you breastfeed should give you enough water.
Eat Well-Balanced Meals and Snacks
You should eat 500 more calories than normal a day while you are breastfeeding. Choose foods from all the food groups, including whole grains, fruits and vegetables, low-fat meat, and dairy. The U.S. Department of Agriculture's MyPyramid website provides specific information about how many calories, and how much food, you should eat from each group based on your height, weight, and activity level, while you are breastfeeding and after you stop.
Watch Fats
Choose foods low in fat to reduce calories. Avoid foods with saturated and trans fats — types of fats that can raise your cholesterol level. Polyunsaturated and monounsaturated fats are healthier, and can be part of a healthy diet if consumed in moderate amounts.
Beware of Fad Diets
There are so many fad diets, it's difficult to keep track. Some may be harmful to your breastfeeding, and possibly to your overall health. Some may limit your intake of certain nutrients required for milk production. Eating a well-balanced diet — a variety of foods from all the food groups — ensures you are getting the necessary nutrients for your health, and the health of your baby.
Lose Weight Slowly
It took nine months to put the weight on. It should take at least that long to get the weight off. You need some fat stores to produce adequate amounts of breast milk, particularly during your baby's first two or three months. When you do start losing weight, you shouldn't lose more than one or two pounds per week — and you might not return to your pre-pregnancy weight until after you stop breastfeeding.
Keep Breastfeeding
Breastfeeding not only burns extra calories, but a study in the "Journal of the American Dietetic Association" reported that women who breastfeed may decrease their percentage of body fat more than women who bottle-feed.
Exercise
Ask your doctor which exercises are appropriate for you to do, and when it is safe to start. You might need to wait a month or two after you have your baby before you start exercising, to give your body a chance to heal from childbirth. Exercise helps you burn extra calories, and can help reduce symptoms of depression and anxiety, which are common in mothers of newborns.
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