Breastfeeding mothers need extra calories to supply milk to their babies. Many new moms set postpartum weight-loss goals aside until after they have finished nursing. Once the child is weaned, however, it is common for women to decide it is time to reclaim their bodies and get back to their pre-pregnancy weight. To do this, you need to change your eating habits and make sure you get some exercise.
Step 1
Set a realistic weight-loss goal and give yourself ample time to meet it. Remember that it took nine months to gain baby weight, and it will take a while to lose it. Perhaps you gained even more in the sleepless nights after the birth of your child.
Step 2
Incorporate an exercise routine into your day. Exercise can seem like a major obstacle for a mom. Luckily, a brisk walk is all that is necessary to help you shed weight. Get a safe stroller for your baby to ride in while you walk. There are jogging strollers available, too. You can get a two-seat stroller if you have more than one child. If you have a baby and older children, who do not fit in a stroller, let them ride a bike or tricycle, or have them walk along beside you. The extra resistance from pushing the stroller will strengthen arm, shoulder, chest and back muscles. Aim for at least 30 minutes of exercise daily.
Step 3
Reduce your daily caloric intake. While you were breastfeeding, you needed an additional 400 to 600 calories to support milk production. Cut these excess calories from your diet to lose weight. You can substitute your regular food choices with lower-calorie fruits and vegetables. Eat whole grains instead of refined products to increase your fiber intake to help curb your appetite.
Step 4
Take time to care for yourself. Consider enlisting the help of friends, relatives or your spouse to take care of the children while you get sleep or have personal time to do an activity or hobby. This will reduce your stress level and allow you to stick to a healthy lifestyle.
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