Weight loss after pregnancy is a common concern for new moms. Breastfeeding will effect the types of dieting that can be done after pregnancy, but can also help to shed those extra pounds. Consult a health care provider to receive the go ahead to diet and exercise after pregnancy.
Calorie Needs
Babycenter reports that a woman needs at a minimum, 1,200 calories a day. Most women need more than that, with totals reaching 1,500 to 2,200 calories daily. If a new mom is breastfeeding, caloric requirements can be as high as 2,000 to 2,700 calories a day. Getting too few calories a day will lead to decreased energy and mood swings.
Frequent Meals
Both Babycenter and the Mayo Clinic suggest eating five to six small meals a day with small snacks in between, in lieu of the three, traditionally larger meals. Doing so will provide a new mom with consistent nourishment, and will more easily fit into the new schedule that baby demands. Skipping meals, especially breakfast, will be counterproductive. Becoming too hungry because of skipped meals can lead to overeating at subsequent meals. Eating breakfast will help to keep energy levels up later in the morning and will help keep new moms active.
Balanced Meals
The Mayo Clinic suggests focusing on fruits, vegetables, whole grains and lean proteins. Increased fiber found in fruits and vegetables will provide important nutrients and will help to keep hunger at bay. Lean proteins can be found in skinless chicken, fish, beans and lean cuts of pork and beef.
Time Frame
Waiting until after your six-week postpartum check up to begin to lose weight after pregnancy will help to ensure your recovery and keep your energy levels up. Dieting too soon can cause a delay in postpartum recovery and increase in fatigue. Babycenter.com also reports that dieting too soon while breastfeeding may affect your milk supply.
Exercise
Every healthy diet for weight loss after pregnancy should include exercise. Consult with a health care provider before beginning an exercise program. Begin slowly adding walking or swimming into daily activities, gradually add more advanced activities such as hiking, roller blading, tennis, running and weight lifting. It may take awhile to achieve pre-pregnancy levels of fitness. Concentrate on consistency and increasing the level of exercise.
