Calories For Breast-feeding And Weight Loss

After giving birth, some women feel overwhelmed by the way their body looks after pregnancy, advises Dr. Abaz Sosic, a gynecologist and obstetrician in Bradford, Pennsylvania. Weight loss often becomes a top priority for post-partum women. Luckily, breast-feeding and eating a healthy diet can help you lose weight faster than if you don't breast-feed.

Safety

Slow weight loss while breast-feeding will not affect the quality of your milk and can help improve your health. However, losing weight too soon or too quickly can cause problems. Give your body at least two months to recover from labor and delivery before attempting a diet, according to the Baby Center. You will feel tired and prolong your recovery if you begin dieting too soon. You may also diminish your milk supply. Once you start losing weight, do not lose more than 1 to 1.5 lbs. a week. Rapid weight loss releases toxins, including heavy metals, PCBs and pesticides into your blood stream and milk supply.

Calorie Needs

The number of calories you need to lose weight while breast-feeding depends on your age, activity level and weight, and if you supplement with formula. The U.S. Department of Agriculture recommends a 2,400-calorie diet for women who breast-feed exclusively and a 2,200-calorie diet for those who supplement with formula. If this caloric intake prevents you from losing weight or causes you to gain weight, consider reducing your fat intake or sugar intake to reduce calories. If this caloric intake causes you to lose weight too quickly, consider eating a bit more food.

Fad Diets

Fad diets or quick-weight-loss diets can affect the health of any person. When a nursing mother goes on this type of diet, she may see mood swings, decreased energy, decreased milk supply and deteriorating health, advises Sosic. The Baby Center states that breast-feeding women need a minimum of 1,200 calories a day to stay healthy. To avoid mood swings and maintain energy levels, most nursing moms need to consume between 1,500 and 2,200 calories a day.

Food Choices

A diet containing plenty of low-fat dairy products, whole grains, fruits and vegetables will help you keep the number of calories you eat within weight-loss limits, while giving you plenty of vitamins and nutrients to keep both you and your baby healthy. Plan your meals each day to include three servings of low-fat milk or dairy products, five servings of fruits and vegetables, three to four servings of protein-rich food, and three to four servings of enriched or whole-grain breads and cereals, according to the Alabama Cooperative Extension System.

Exercise

Exercise burns extra calories, helps you feel more energetic and improves your health. However, you need to take some precautions when exercising while you breast-feed. Excessive exercise can cause your body to release lactic acid into your breast milk, which many babies will refuse to drink, according to the Ohio State University Medical Center. To prevent this from happening, breast-feed or pump your milk prior to exercising. Wear a supportive bra to ensure comfort of your breasts during exercise.