If you breastfeed in addition to eating a healthy diet and participating in an exercise program, you can lose pregnancy pounds faster than a mom who doesn’t breastfeed. ProMoM notes that a breastfeeding woman burns approximately 500 calories per day just from breastfeeding. Even if you choose to supplement with formula, you can still burn some additional calories each day by breastfeeding part time. It is important, however, to wait until after your six-week postpartum checkup before beginning a strict dieting program to avoid decreasing your milk supply and slowing your recovery.
Step 1
Plan your diet. Be sure to include at least 1,800 calories per day, according to Breastfeeding.com. This caloric intake can help to provide you and your baby with the nutrients needed to stay healthy.
Step 2
Eat a diet made up of low-fat, high-fiber and low-calorie foods. Lean proteins like chicken and fish are good choices, as are low-fat milk products, fresh fruits and vegetables, and whole grains.
Step 3
Stay hydrated. As your body dehydrates, you may think that you are hungry. When you are breastfeeding, you need more fluids than normal. If you think you are hungry, drink a glass of water or juice and wait a few minutes to see if the feeling of hunger abates. If it does, you don’t need food, you only needed fluids.
Step 4
Ease into a workout program. Your body needs time to heal, so take your exercise slow and take the time to build up stamina. MayoClinic.com recommends exercises such as walking, Kegels or swimming to ease you back into an exercise program. For most women who had an uncomplicated delivery, walking is possible shortly after delivery. If you had a complicated delivery or Cesarean section, ask your medical care provider when you can start light exercises.
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