The first few months of life with your new baby are an intense bonding time. They're also a time marked by fatigue and learning to balance caring for yourself and caring for your family. Even though it might be difficult to be away from your baby, finding the time to eat right and exercise is crucial. Not only is it the key to losing that extra baby fat, but it will also help improve your mood and energy levels.
Breastfeeding moms have a fat-burning edge because making milk burns extra calories. You can use this to your advantage as you plan your weight-loss program.
Should You Count Calories?
Calorie counting isn't necessary for breastfeeding moms, especially in the first two months of nursing when healing, bonding and milk production are your body's most important tasks. Eat whenever you feel hungry and stop when you're satisfied, even if that means eating every hour. Using your hunger as a guideline is safer than relying on any certain number of calories, because each mom's caloric needs are different, according to Baby Center. If you use your hunger as your guide, you're likely to eat the amount your body needs.
What Should You Eat?
Choose foods that nourish your body and support plentiful breast milk production, like fruits, vegetables, lean protein sources and whole grains. Many of the world's healthiest foods are also low in calories and fat and naturally support weight loss. Work on making good choices most of the time instead of imposing strict diet rules on yourself.
In addition to consuming healthy foods, drink fluids all throughout the day. If you're not hydrated, your breast milk production, fat loss and rate of abdominal skin reduction will slow.
What About Exercise?
Exercise is important for fat loss, but it's also important for overall good health. Start a physical activity program as soon as you're able, but save intense physical activity for at least two months after delivery. Each woman's body recovers from pregnancy differently, so start with five minutes of walking if that's all your healing body can muster. Gently work up to 30 minutes of exercise each day. Nurse right before exercise if possible to empty your breasts and make physical activity more comfortable.
Whet Else Should I Know?
Weight loss after pregnancy should be something that happens slowly. If you're losing more than 1 1/2 lbs. per week, you could be releasing toxins into your baby's breast milk that are usually stored in fat. You could also release lactic acid from sore muscles into your supply.
If you notice your baby won't take your breast milk, it could have taken on a bitter taste from toxins and lactic acid. If you notice your breast milk supply dropping off when you start your weight-loss program, you may need to eat more or exercise with less intensity until your milk production rebounds. Use the way your body feels and the way your milk supply and baby respond to your changes as your guide.
References
- La Leche League International: Weight Loss While Breastfeeding
- La Leche League International: How Can I Lose Weight While Breastfeeding?
- MyPyramid.gov: How Can I Lose Weight Safely While Breastfeeding?
- BabyCenter: Will Breastfeeding Help Me Lose Weight?
- BabyCenter: Diet for a Healthy Breastfeeding Mom
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