Losing weight during breastfeeding takes time and effort, just as it does any other time. The rules of weight loss during lactation are slightly different though. You should not attempt to lose weight as rapidly, and you must consume adequate calories to maintain your milk supply. You must decide which type of diet you will follow and exercise frequently so see the pregnancy fat melt away.
Low Calorie Diets
Most diet plans are based on a reduction in calories. During lactation, your body burns an extra 500 calories per day, so if you choose to follow a low-calorie diet, be sure to add about 500 calories to your target intake to avoid compromising your milk supply. Weight loss during lactation should be easier to accomplish because you are able to eat more and still lose weight.
Low Carbohydrate Diets
Low carbohydrate diets are controversial, even for use in the general nonlactating population. They are usually high in saturated fats, which are transferred through breast milk. It is also unclear the effect a low-carbohydrate diet may have on milk supply so if you choose to follow a low-carbohydrate diet, make sure you are still producing enough milk by having your baby weighed in regularly at the pediatrician's office.
Exercise
Unlike dieting, many studies have shown that even vigorous exercise does not have a negative effect on milk supply. For example, a study published in February 1994 in the "New England Journal of Medicine" found that women who exercised for 45 minutes per day, five days per week had no change in breast milk production or composition as compared with women who did not exercise during lactation. For this reason, exercise should be an integral part of your weight-loss plan. Consult your health care provider before beginning any diet or exercise plan. Do not take diet pills, appetite suppressants or thermogenics under any circumstance during breastfeeding.
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