After the birth and delivery of your baby, it's finally time to focus on yourself and your body. Losing the weight you gained throughout your pregnancy might be your priority, but losing weight healthfully and safely is even more important. If you're breastfeeding your baby, you'll have an added complication with your weight loss; both your schedule and your milk supply means you must plan for weight loss carefully, then lose that weight safely to ensure both you and your baby's health.
Step 1
Wait at least six weeks after the birth of your baby to begin dieting and exercising to lose weight in earnest. While you might be eager to regain your prepregnancy body, dropping weight too quickly after birth could affect your milk supply. Ensure that you have an established milk supply and your body has healed from the trauma of birth and delivery before you begin your efforts. Your doctor will give you the go-ahead when you're ready.
Step 2
Plan for your weight loss by setting goals and creating rewards for yourself. Healthy weight loss occurs at a rate of 1 to 2 pounds per week, so calculate how long it will take to reach your goal weight accordingly. Avoid crash diets, diet pills or extreme exercise, all which could disrupt your ability to breastfeed and could even affect your baby. Instead, focus on healthy methods of weight loss, such as eating balanced, healthy meals and getting 30 minutes of exercise each day.
Step 3
Eat to appetite while nursing. Because breastfeeding burns calories, you might find you're hungrier than usual throughout the day. By planning healthy snacks to keep with you at all times, it's possible to eat whenever you're hungry and still lose weight. The trick is to have fruit, vegetables, whole grains and lean protein at the ready so you aren't tempted by sugary, fatty fare.
Step 4
Exercise for at least 30 minutes on a daily basis, even while breastfeeding. If you're feeding on demand, it's difficult to put your baby in a gym day care or get a baby sitter during your workout, so plan to incorporate your baby in your exercise, such as parent-child water aerobics or going for a daily walk with the stroller. As your baby's schedule becomes more predictable, you can add independent methods of exercise.
Step 5
Be consistent in your goals and rewards. Fatigue and a busy schedule after having a baby often make it difficult to care for your baby, breastfeed and work on weight loss concurrently. Instead of focusing on fast weight loss, ensure that you adopt healthy habits that guarantee both weight loss and weight management when your child is small.
Tips and Warnings
- Wear a comfortable sports bra while exercising because your breasts are likelier larger and heavier than before you began breastfeeding. Shower or rinse your breasts after exercise because the salty taste of sweat could discourage your baby from eating.
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