Gaining weight during pregnancy is unavoidable for the health of your baby. After the baby is born, you may be ready to shed those excess pounds. However, if you are breastfeeding, you may be concerned about producing enough milk while on a diet. While it is necessary to eat more calories than normal to sustain your baby while breastfeeding, there is some good news.
After babies are about three months old, women who breastfeed lose more weight than women who do not, according to La Leche League International. That's because your body uses a lot of energy to produce milk, so breastfeeding naturally burns more calories. With a little effort you can have the best of both worlds---a healthy breastfed baby and a slimmer figure.
Step 1
Set realistic expectations. The key to losing weight postpartum is to do it gradually. Plan on losing the weight over the course of nine months to a year.
Step 2
Eat enough calories. A breastfeeding mother needs at least 1,500 calories to produce ample breast milk for her baby. If you are trying to lose weight, aim for about 1,500 to 1,800 calories daily.
Step 3
Listen to your body. Try to only eat when you are actually hungry. Your body is the best indicator of how much food you need to eat. If you fill up on healthy, fiber-rich foods such as fruits, vegetables and whole grains, you will feel satisfied with fewer calories. Include small portions of lean protein, nuts and low-fat dairy for added nutrition.
Step 4
Drink at least 8 cups of water daily. Water encourages weight loss, helps curb your appetite and is necessary for milk production.
Step 5
Begin a light exercise routine. It is important to ease back into an active lifestyle. Try taking your baby for a walk in the stroller for about a half an hour a day to burn excess calories.
