After giving birth, many women are eager to lose the extra pounds they gained during pregnancy. It typically takes many months to gain that weight; do not expect to lose it all overnight. Gradual weight loss is healthier for you and your baby, especially when you are breastfeeding. Consult your physician before embarking on any weight-loss plans.
Step 1
Ask your doctor how many calories you need each day to support your nursing baby. The average woman needs about 300 to 500 more calories per day while she is breastfeeding than prior to her pregnancy, according to The Ohio State University Medical Center. Work with your doctor or nutritionist to develop a diet plan that allows you to lose weight while feeding your child.
Step 2
Wait at least two months after giving birth to begin a gradual weight loss plan, as recommended by La Leche League International. This wait allows your body to recover. Breastfeeding alone during this time, without a weight-loss plan, often helps many women shed pounds.
Step 3
Cut out extra calories from your diet. Eliminate about 200 calories per day by cutting out soft drinks, fried foods and desserts. Always follow your doctor's recommended guidelines for caloric intake while breastfeeding.
Step 4
Exercise three to five times per week. Take your baby for a walk in the stroller or go to the park. Take a yoga class or hop on a stationary bike for a half-hour during your baby's nap. Avoid exercising too strenuously. Your workouts can result in lactic acid build-up in your breast milk; your baby might refuse to drink. Feed your child or use a breast pump before working out.
Step 5
Weigh yourself regularly and consult your physician if you are losing weight too quickly or if you are having problems losing weight. While breastfeeding, you should not lose more than 2 to 4 lbs. per month, according to The Ohio State University Medical Center.
Tips and Warnings
- Take prenatal vitamins while breastfeeding or per your doctor's instructions.
- Never consume alcohol while nursing a baby.
Things You'll Need
- Prenatal vitamins
