You may feel completely out of whack after having a baby. Your lifestyle is dramatically altered, and so is your body. Many women need to pare pounds post partum. Some are hesitant to start when breastfeeding because they are worried that it will affect the baby or his milk supply. Done properly, however, dieting during breastfeeding can meet the needs for both the baby and new mom.
Step 1
Eat 1.5 cups of fruit each day, 2 cups of veggies and 6 oz. grain or starch with a minimum of half of that coming from whole grains. Also consume 4 to 6 oz. lean protein, such as that from fish, lean cuts of meat, poultry, eggs or beans and three or more servings of calcium-rich food, like fortified soy milk or low-fat dairy products. Ensure the 4 tsp. fats daily you have are the healthy type that have omega-3, omega-6 or omega-9 fatty acids, such as from flaxseed, olive or canola oils or avocados.
Step 2
Eat several small meals instead of three big ones. This will help prevent binging and also will keep your blood sugar levels steady. This practice allows your body to metabolize the foods you eat more efficiently, reducing the chance that the energy from these foods will be stored as fat, according to the Fit Pregnancy website.
Step 3
Do not forget to drink water. You need to drink eight to nine 8 oz. glasses of fluid daily. Water is best. It is easy to add calories to your day via beverages such as soda, juice and coffee drinks. If you do not like plain water, try diluted juice.
Step 4
Add exercise to your day, but wait until six weeks after the birth. This will help ensure you are losing fat rather than muscle and boost your overall health. Start slow, such as by taking a walk around the block. Add distance either daily or weekly, advises the Fit Pregnancy website. Add strength training to your day as well. You can even do these with your baby, by lifting him off your chest toward the ceiling with both hands while lying on your back.
Step 5
Cut empty calorie foods and unhealthy trans and saturated fats from your diet. Sodas, chips and most processed foods and baked goods do not have much nutrition per calorie. Focus on foods that have lots of fiber that will fill you up instead. Sweet foods rich in fiber include fruits, raisins and figs.
Step 6
Ensure you get enough folic acid and calcium. You need 280mcg folic acid and 15mg of calcium daily, according to "Eating for Pregnancy: An Essential Guide to Nutrition," written by Catherine Jones in 2003.
Tips and Warnings
- When you start paring calories, do not use an extremely strict diet. You need 1,800 to 2,200 calories a day to preserve your energy and so you do not suffer mood swings. Do not, under any circumstances, dip below 1,200 daily calories.
- Allow your body to heal and recover for six weeks following your baby's birth. If you diet too soon, your milk supply and energy level can be affected, advises the Baby Center website. Losing weight too rapidly releases PCBs, pesticides and other toxins stored in body fat into your bloodstream. This will cause the amount in your milk supply to rise.
Things You'll Need
- Fresh fruits
- Fresh vegetables
- Water
- Exercise equipment, such as a stability ball
- Walking shoes
