Returning your body to the size and weight it was before pregnancy can take up to six months or longer, according to MayoClinic.com. If your goal is to lose weight, it is important to be sure you are still getting your daily requirement of calories, especially if you are breastfeeding. By approaching your post-baby diet carefully and safely, you can achieve results over time.
Dieting Safely
Dieting too soon after giving birth can delay your recovery, increase fatigue and affect your milk supply if you are breastfeeding. Babycenter recommends waiting until two months after giving birth before you start trying to diet and lose weight. Losing weight too quickly is also dangerous, as it can release toxins stored in your body fat into your bloodstream and milk supply. To diet safely after having a baby, try losing 1.5 lbs. a week. This may also help you to keep the weight off easier and reduce the possibility of having loose, hanging skin.
Calorie Needs
According to Babycenter, you need about 1,200 calories a day and 1,800 or more calories per day if you are breastfeeding. If you are consuming more calories than that, you can cut out 500 each day to lose about 1.5 lbs. a week by eating less or increasing your activity level.
Healthy Foods
MayoClinic.com recommends eating lean cuts of beef and pork as part of a post-baby diet. Eating monounsaturated and polyunsaturated fats such as olive oil, avocados, nuts and seeds can help you stay full for longer periods of time. You can also try consuming low-fat dairy products, whole grains and high-fiber foods such as carrots, red peppers, apples and oranges in order to eat healthy and still maintain your weight.
Other Dietary Changes
After having a baby, your diet requires more than just healthy foods. According to Babycenter, you need 16 cups of fluid each day while breastfeeding. You may also want to consider taking your prenatal vitamins while you are breastfeeding to be sure you are getting all of the nutrients that your body needs.
Recommendations
Avoid skipping meals in order to lose weight. This can keep you from getting the calories you need each day and can make you hungrier at other meals later in the day. Try combining your healthy eating habits with exercise to maximize your efforts.
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