Many postpartum women are eager to shed the weight they gained in pregnancy, but want to make sure they have enough nutrition to breast-feed successfully. The ideal weight-loss plan for a breast-feeding woman includes high-quality foods in appropriate amounts plus regular exercise. You must be careful to balance your nutritional needs with sufficient calories to make enough milk for your baby.
Weight-loss while Breastfeeding
Women who breast-feed for longer than three months lose more weight than women who do not breast-feed after birth. When you breast-feed, you can slightly restrict your calories with a goal of slow weight loss. Reduce the amount of sugary and fatty foods you eat, and replace them with fruits, vegetables, whole grains and low-fat dairy. Try to lose a pound a week. If you are losing more quickly than that, increase your daily calories.
Nutrition
Making breast milk requires you to eat and drink enough calories in your day. Try to eat 1,500 to 1,800 calories each day. While your body has the ability to make high-quality breast milk regardless of the types of foods you eat, you should follow some basic nutrition principles. Get 1,000 mg of calcium each day, focusing on high-calcium foods such as milk, yogurt, leafy green vegetables and calcium-fortified cereal and juice. Eat a variety of fruits, vegetables, whole grains and lean meats. Remember to take good care of yourself so you can take good care of your baby.
Exercise
Exercise is an important part of a breast-feeding mom's weight-loss plans for several reasons. Regular weight-bearing exercises, such as walking or weight-training, will help strengthen your bones. If you have the "baby blues" or postpartum depression, exercise can help elevate your mood. Wear a bra with excellent support for comfort and drink plenty of water when you exercise.
Cautions
Wait until your baby is 2 months old before you start trying to lose weight. Remember that pregnancy and birth required a lot of energy from you, so make sure you give yourself plenty of time to recover. If you have special medical circumstances, such as anemia, hypertension or diabetes, or if you had a cesarean section, talk to your doctor or midwife about when you should start eating and exercising to lose weight. Do not take weight-loss medications or supplements without talking to your health-care provider.
References
- MyPyramid.gov; My Pyramid for Pregnancy and Breastfeeding; February 9, 2011
- La Leche League International; How Can I Lose Weight Safely While Breastfeeding?; August 29, 2006
- National Institutes of Health Osteoporosis and Related Bone Diseases; Pregnancy, Breastfeeding, and Bone Health; January 2011
- American College of Sports Medicine: Exercise, Pregnancy and Postpartum Depression
