Losing extra weight gained during pregnancy is important to many women. It can also be difficult. If you are breastfeeding, there are more things to consider that just cutting calories and working out. If you are using your body to nourish a child you need to lose weight in a safe way to keep you and baby healthy. Fortunately, breastfeeding helps the body lose excess weight because your body burns calories each day in making milk. It also helps the uterus shrink back to its normal size, so your tummy will flatten quicker.
Step 1
Plan to lose weight gradually. Slow, steady weight loss is safer that rapid weight loss. Also, when you lose weight quickly, it is usually water weight or muscle loss rather than fat loss. Quick weight loss can release toxins from fat storage cells into the bloodstream, according to lactation consultant Susan Condon (see link in References). The excess toxins can then get into the milk supply. Remember, you gained weight over nine months so give yourself at least that much time to lose it.
Step 2
Determine how many calories you should eat each day. Breastfeeding women should consume between 1,500 to 1,800 calories to lose weight. While breastfeeding, you need to consume at least 1,500 for optimal milk production. Do not cut calories below this amount.
Step 3
Eat or drink when you feel hungry or thirsty. Many people have lost touch with their body's natural hunger signs. If you only eat when you are actually hungry and eat sensible portions of healthy foods your body will naturally find your ideal weight.
Step 4
Incorporate healthy food into your diet. If you are eating enough healthy food you can lose excess weight while warding off cravings and binge eating episodes. Breastfeeding women should eat a balanced diet including vegetables, fruits, lean protein, low-fat dairy (milk and cheese) and whole-grains. Drink water to keep you hydrated and your milk supply in good condition.
Step 5
Slowly incorporate exercise into your day. After the rigors of childbirth, it is important to take it easy and let your body heal. After a several weeks, if you are healing well, start a brisk walking routine. Push your baby in a stroller at a brisk pace for about 30 minutes daily or five times a week. This is ideal for new mothers because it allows you to exercise and push a stroller for added weight resistance. It is good for baby to get outside for some fresh air. It does not cost any money and you do not have to be away from baby. It is not a big deal if you miss a day or two but try to make this time out a habit.
