After nine months of pregnancy, you may be looking forward to squeezing back into your skinny jeans. Breastfeeding can help. It eliminates weight gained during pregnancy within six months on average, according to a 2008 "American Journal of Clinical Nutrition" study. Though weight loss while breastfeeding comes easy for some women, it can be a challenge for others, according to the La Leche League International.
Breastfeeding has its pros: It burns 600 calories a day and significantly cuts fat around the hips, says the American Dietetic Association. Follow a healthful, varied diet that includes calcium, magnesium, Vitamin B6, folate and zinc, according to the La Leche League. The pounds will come off.
Step 1
Wait at least two months postpartum before starting a diet. According to the La Leche League, that is the amount of time it takes for your body to recover from childbirth and establish a strong milk supply. It is easiest to lose weight while breastfeeding during the first six months.
Step 2
Eat to appetite, approximately 1,500 to 1,800 calories a day, says the La Leche League. Aim for a gradual weight loss of 4 lbs. or less per month to avoid a decreased milk supply.
Step 3
Go it alone or follow a diet plan. Weight Watchers, Jenny Craig and Nutrisystem are among those companies who offer specific plans for breastfeeding moms. Some require doctor approval before enrollment.
Avoid strict diets that cut out whole food groups, such as the low-carbohydrate Atkins diet. A modified version of the diet may acceptable, says the La Leche League. The South Beach Diet, for example, recommends starting with Phase 2.
Step 4
If you hit a weight loss plateau, add exercise and cut 100 calories per day, according to a 1997 article in "Leaven." Note that exercise temporarily alters the taste of breast milk, which babies may find unappealing, according to a 1994 "American Journal of Clinical Nutrition" study.
Tips and Warnings
- Drink plenty of water to help feel full and stay hydrated. Cut out extra sugar and fat from soft drinks, sweets and whole-fat dairy, according to MyPyramid for Pregnancy and Breastfeeding.
- Diet pills, including Alli, Dexatrim and Hoodia, are not recommended because their effects on the nursing baby have not been well studied.
