Most women want to lose weight as quickly as possible after having a baby. Breastfeeding is the best choice for baby, and can alone can help many women lose postpartum weight; breastfeeding burns 600 to 800 calories. However, breastfeeding is not always the magic solution to weight loss for all women, and you may need to work to lose weight. You can lose weight while breastfeeding, but must use caution to do so safely.
Cut Calories
Cut 500 calories from your diet a day, which will allow you to lose a pound a week. According to the breastfeeding group La Leche League International, you can safely lose one pound a week without compromising your breast milk supply. Reduce calories easily by eating smaller portions, eliminating any high-calorie beverages such as soda and switching to healthier, low-fat and low-sugar options where possible.
Make Every Calorie Count
Make every calorie count when you are breastfeeding and trying to lose weight. Choose highly nutritious foods from each food group. Include lean protein, such as chicken and eggs; plenty of fresh fruits and vegetables; whole grains and low-fat dairy products. These high-quality nutrient sources are usually low in calories and will also provide superior nutrition for your baby through your breast milk.
Exercise
Exercise is a great way to burn calories while breastfeeding. In addition to helping you lose pregnancy weight, exercise also has mood-boosting benefits that may help you deal with the stress of new parenthood and sleepless nights. If you cannot make time for a dedicated workout alone, try an activity that involves your baby, such as taking a walk with baby in a stroller or taking a "mommy and me" exercise class together.
Drink Enough Water
Drinking eight to 10 glasses of water each day can help with your weight loss efforts. Drinking enough water is also essential for producing enough breast milk for your baby. Drinking water will also help you avoid unnecessary snacking, because many people feel hungry when they are actually thirsty.
