Weight loss, even after pregnancy, is based on shifting calorie balance toward a deficit. This means increasing the calories you burn and decreasing the calories you consume. Breastfeeding introduces a challenge to your weight loss program. Lactation takes calories, and cutting too many can impact your supply. Aim for a safe and effective weight loss that will keep you and your baby healthy.
Safe Weight Loss
Before starting any new eating program, you must recognize that only a modest amount of weight loss each week is the safest and most effective. If you are lactating, losing too much weight too quickly can affect your supply and your baby's nutrition. Aim for realistic and long-term goals of losing between 1 and 2 pounds per week. According to the website, MayoClinic.com, it may take you up to six months to return to your weight before pregnancy; even then, your body shape may look different. Although this may seem like a long time, this is the best way to maintain weight loss and optimal health.
Breastfeeding
If you are breastfeeding, follow certain guidelines to make weight loss safe for you and your baby. First, wait two months after birth before dieting. In the first two months of breastfeeding, your body produces a healthy milk supply. Dieting can interfere with a healthy and sufficient milk production. When you do start counting calories, make sure that you are eating between 1,500 and 1,800 calories per day and breastfeeding without restriction. If you eat less calories than this, you may start losing your supply. As you begin to count calories, slowly ease off of your total amount. A sudden drop in calorie intake can also negatively affect your supply.
Counting Calories
The best way to lose weight is to restrict your calories. If you start eating 500 less calories than you normally do, this can add up to a weight loss of one pound per week. One pound of fat is equal to 3,500 calories, restricting your intake by 500 calories per day will equal this one pound per week. You can cut calories by reducing portion sizes or by substituting lower calorie foods for higher ones. For example, eat a baked potato instead of french fries. Simple changes can really add up in the end.
Exercise
Physical activity is an important component to weight loss. Exercise burns fat, helps you increase muscle mass and also works to count toward a daily caloric deficit. To start, feed your baby before exercising, if you breastfeed. Begin by doing some light cardio activity such as walking with a stroller. Start easy and aim for 20 to 30 minutes of activity. As your fitness increases, challenge yourself by adding intensity and duration. Integrate some strengthening activities to work your abs, arms, back and legs. Participate in exercise between five and seven days per week.
