Breastfeeding is healthy for babies — and also burns calories, helping mothers lose weight. Yet women often face challenges which lead them to stop breastfeeding, such as hectic work schedules or medical problems. If you’ve recently stopped breastfeeding, it is still possible to meet your weight-loss goals. You will have to change your eating and exercise habits to lose weight without breastfeeding.
Step 1
Eat a strict, low-calorie diet to encourage weight loss. The Mayo Clinic explains that weight loss is a matter of eating fewer calories than you burn. Since 3,500 makes up one pound, eating 500 fewer calories each day will help you lose one pound per week. If you’re not sure how many calories you were eating to begin with, track the foods you eat for three days using an online calorie calculator and food diary such as FitDay.com.
Step 2
Snack every four hours instead of eating three large meals a day. Eating small but more frequent meals will help keep you feeling full longer, so you are less likely to overeat. Snack on low-calorie foods such as fruits and vegetables. Whole grains like whole-wheat bread and brown rice are also filling and full of nutrients. It can be challenging to snack when you're busy taking care of a baby, but eating while he naps is an effective way to snack.
Step 3
Trade in full-fat dairy products for lower-fat and fat-free versions. The Mayo Clinic states that an 8-ounce glass of whole milk has 149 calories, while an 8-ounce glass of skim milk has only 86. Use lower-fat versions of cheeses and sour cream in recipes.
Step 4
Exercise for at least 30 minutes on most days of the week to burn calories and promote weight loss. The American College of Sports Medicine recommends that adults ages 65 and under exercise at least 30 minutes at a moderate intensity five days a week, or 30 minutes at a high intensity three days a week. Strength training, such as lifting free weights, can also help you to burn calories. On the Dr. Spock website, registered nurse Lisa Rodriguez and Dr. Marjorie Greenfield recommend using exercise videos to work out at home while the baby is napping.
Tips and Warnings
- Consult your doctor about weight-loss goals and methods before beginning a new diet and exercise regimen.
Things You'll Need
- Low fat dairy like 1 percent milk and low fat cheese
- Fruits, vegetables, whole grains
