The postpartum period is filled with emotions. This time period is important as a lot of physical change can occur. Adequate nutrition is important even after the baby has arrived. New mothers need to focus on healthy eating to increase important nutrients after delivery. After you have a baby, you have special nutritional needs. Aim to eat foods from each food group every day. If you were taking a prenatal vitamin during pregnancy, it is a good idea to continue taking one every day. Weight loss should occur slowly and can vary depending on whether or not you are breastfeeding. Weight loss is different for each woman. Losing weight too quickly is not a good idea.
Recommended Weight Loss
Some weight loss may occur naturally during the first few weeks after delivery. Your baby makes up a part of your weight gain during pregnancy, so after delivery you may notice a drop in your weight. Your body retains extra body fluids during pregnancy. When you deliver and during the few weeks after, your extra body fluids return to normal. Extra fat is usually still noticeable a few weeks after delivery. Although you may be striving to return to your pre-pregnancy weight, a weight loss of 1 pound per week is recommended to stay healthy. No more than 4 ½ pounds in one month is recommended. Eating a well-balanced diet and being active can help you achieve this. Weight loss should occur gradually over time. You may not get back to your ideal weight for a few months to a year.
Postpartum Diet
Remember that healthy weight loss is better than losing weight through "crash" diets. Restricting a severe amount of calories is not recommended. Fad diets do not usually work for long-term weight loss. By cutting back on junk foods, your body can lose weight quicker and the weight will stay off longer. Avoid high-calorie foods like cookies, cakes, donuts, chips, soda and fast food. Cook at home more frequently and avoid cooking with additional fat. Eat leaner meats and snack on fruits and vegetables, such as dipping carrots in light ranch or grabbing an orange. Continue to take your prenatal vitamin after delivery. This will help you attain certain nutrients that are still important to your body. During the postpartum period, choose foods that are especially high in calcium and iron. After delivery, iron stores are greatly depleted. Eat foods rich in folate. Folate is in the vitamin B group and helps prevent birth defects. All women of childbearing age should consume adequate amounts of folate.
Breastfeeding and Weight Loss
Breastfeeding helps you lose weight after delivery. It also helps your uterus shrink quickly to pre-pregnancy size. Your body uses about 500 calories every day making milk. Most breastfeeding women are able to eat a well-balanced diet and continue to lose weight just by breastfeeding. Since the baby is taking many calories from you, it is important to eat healthy. Eating a variety of foods introduces different flavors into your baby's diet. The longer you breastfeed, the more weight loss you will likely experience. If you only breastfeed for one week after delivery, dramatic weight loss will not likely occur. Weight loss diets are not recommended while breastfeeding. Milk supply may decrease if you restrict calories.
Get Active
Exercise is ideal for everyone and is especially important for a postpartum woman who is trying to lose weight. Talk with your health care provider before starting a new exercise regimen. Most physicians do not recommend too much activity until six weeks postpartum. Some women are able to start activity a few days after vaginal delivery if no complications occurred. Begin with light activity such as walking or low cardio. It is important to exercise three to four times every week for at least 30 minutes. A regular routine of exercise can help get your body back into shape after delivery as well as reduce stress.
