Becoming a new mother is an exciting experience. In between the feedings and diaper changes, a woman should also take care of her postpartum body. Fitting weight loss into your newly busy schedule isn't easy, but a good weight-loss program can make all the difference.
Timing
Most doctors recommend waiting until six weeks postpartum to begin any exercise program, according to BabyCenter. Giving your body the recovery time it needs after giving birth can help your body become more receptive to a weight-loss program.
Nutrition
Getting adequate nutrition postpartum is important. BabyCenter states that not getting enough calories or an unbalanced diet, can cause a decrease in energy. A healthy diet helps with recovery as well as breast milk production. When the mother is getting the right nutrition, the body can provide adequate nutrition for the infant. Vitamins and minerals, such as calcium, vitamin D and iron, are particularly important for both postpartum recovery and breastfeeding.
Breastfeeding
Many women may rely too heavily on breastfeeding to help shed extra postpartum pounds. Breastfeeding women need between 2,000 and 2,700 calories a day, according to BabyCenter. However, breastfeeding might not account for a large weight-loss postpartum. A study published in "Public Health Nutrition" in June 2010 compared the effects of weight loss from three to six months on breastfeeding versus non-breastfeeding women. The results showed that a mere 3 lbs. of weight loss could be attributed to breastfeeding.
Meal Planning
For postpartum women, planning can be a helpful tool for weight loss. BabyCenter recommends mapping out meals week by week. Meal planning can help control calories and assure proper nutrition. According to BabyCenter, a breastfeeding woman should get about 2,200 calories and a non-breastfeeding, postpartum woman should take in about 1,800 calories. However, caloric intake can vary depending on body size and physical activity. To determine the appropriate caloric intake for you, use resting metabolic rate. This is the number of calories your body needs to maintain homeostasis and can be calculated with a simple equation.
Exercise
Physical activity is an essential part of a good weight-loss program. BabyCenter suggests that the best way to lose weight is through aerobic exercise. Cardio exercise gets the heart rate up and helps burn off fat. Walking with the stroller, an easy jog or bike ride are effective ways to begin an aerobic exercise program.
Healthy Weight Loss
Slow and steady weight loss is the safest, healthiest and most effective way to lose postpartum weight and to keep it off. BabyCenter recommends losing about 1 lb. per week. This rate of weight loss is healthy and will not negatively affect breastfeeding.
References
- BabyCenter: Diet for a Healthy Post-Baby Weight Loss
- "Public Health Nutrition"; Effect of Breast-Feeding on Weight Retention at 3 and 6 Months Postpartum: Data from the North Carolina WIC Programme; K.M. Krause, C.A. Lovelady, B.L. Peterson, N. Chowdhury, T. Ostbye; Jun. 2010
- BabyCenter: Postpartum Exercise: Is Your Body Ready?
