If you are breastfeeding a baby, you need to ensure that you are consuming plenty of foods that contain vitamins and minerals. Eating nutritious foods will help you maintain your milk supply and will ensure that your baby receives all the nutrients she needs to grow. You can lose weight while breastfeeding, but you should take it slow so that you do not compromise the health of your baby, notes Theresa Francis-Cheung, author of "Pregnancy Weight Management: Before, During, After."
Make the Right Food Choices
One of the most effective ways to lose weight while breastfeeding is to limit your servings of high-calorie, low-nutrition foods, reports Francis-Cheung. Your baby will also be healthier if you choose nutritious foods. Replace full-fat or 2 percent milk with skim milk as one easy way to reduce your calorie intake while also ensuring that you and your baby still consume plenty of calcium. Add several servings of fruits and vegetables to replace higher-calorie side dishes or snacks. Fresh produce is low in calories and fat, so you can eat your fill. Start your day with a bowl of whole grain cereal and skim milk to help fill you up so that you are not tempted by other foods until your next meal. Pass on fried foods, fast foods and prepackaged snack foods; they contain hundreds of calories and little nutrition.
Reduce Portion Sizes
Decreasing the amount of food you eat can also help you lose weight. Francis-Cheung cautions you to speak with your doctor to ensure that you are consuming enough calories to maintain your milk supply. Eat one cup of cereal for breakfast instead of two cups. Limit yourself to a small glass of juice or soda to help reduce the number of calories you consume at one sitting. Waiting about 15 minutes after finishing your meal to determine whether you are truly hungry for more is another way to cut your portion sizes. You can also try serving yourself half of what you would normally eat to see if you really need to eat that much to fill yourself up.
Add Regular Exercise
Regular exercise is important for your health while breastfeeding, and can also lead to weight loss, notes Eileen Behan, author of "Eat Well, Lose Weight, While Breastfeeding: The Complete Nutrition Book for Nursing Mothers." Check with your doctor to make sure it is safe for you to begin exercising again, and then choose a low-impact way to get started. Walking is a common way nursing mothers fit in exercise. You can put your baby in a stroller and take her along with you. Jogging, swimming, dance aerobics and riding a bike are all effective ways for nursing mothers to burn calories, suggests Behan. Aim for about 15 to 20 minutes of exercise at least three days a week; then work your way up to more.
References
- "Pregnancy Weight Management: Before, During, After"; Theresa Francis-Cheung; 2000
- "Eat Well, Lose Weight, While Breastfeeding: The Complete Nutrition Book for Nursing Mothers"; Eileen Behan; 2006
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