"Converting" baby weight means losing it by nursing, which burns 500 or more calories per day, or also adding appropriate cardiovascular exercise that will build lean muscle tissue to increase metabolism. According to Dr. Judy Roepke, a nutritionist at Ball State University in Indiana, nursing mothers tend to lose the most weight in the first four to six months, at the rate of about 1.3 to 1.6 lbs. per month.
The La Leche League advises mothers who have difficulty losing weight after the first six months to trim about 100 calories per day and exercise appropriately. They emphasize nursing mothers need at least 1,800 calories per day to remain healthy.
Step 1
Keep a food diary for seven days and record everything you eat and drink. Record the number of calories: if it is less than 1,800 calories, add two to three small snacks throughout the day. If you are over 1,800 calories, look at ways to cut back by eating low- or nonfat dairy foods such as 2 percent milk and nonfat yogurt or substitute almond, soy or hemp-seed milk in place of cow's milk.
Step 2
Divide your total calories into several small meals and a few snacks. Doing so will keep your blood sugar even, and that prevents overeating. For example, for 1,800 calories a day, consider eating four smaller meals of 400 calories each and one 200-calorie snack or two 100-calorie snacks. Eating smaller meals are easier to digest rather than eating only two to three meals.
Step 3
Retool your diet so that it closely follows the nutrition matrix, "My Food Pyramid," designed by the USDA. It recommends eating lean proteins, fruits, vegetables, low- to nonfat dairy foods, legumes, whole grains, eggs, nuts and nonsaturated fats.
For example, eating 1/2 cup of oatmeal and 1/2 cup of apple sauce for a small breakfast, followed by a soft-boiled egg and whole-grain toast two hours later. Lunch could be 3 oz. of salmon, 1/2 cup of steamed vegetables and 1/2 cup of brown rice. Snack a few hours later on 1/8 cup of unsalted almonds with 1/2 cup of nonfat yogurt. Dinner might be lentil soup, 1/2 cup of millet and a large green salad with an olive oil-based dressing.
Step 4
Eat nonsaturated fats to greatly reduce calories and reduce risk for developing heart disease. For example, consume olive, canola, flax seed, hemp seed and fish fat. Reduce intake of saturated fats found in poultry, beef, pork or other game meats. Fish fat is rich in heart-healthy omega-3 oils and a good addition to your diet.
Step 5
Begin a gentle exercise program such as walking. Bring water to drink to stay hydrated and small snacks for longer walks. Do not exercise to exhaustion. Instead, consider walking for 15 to 20 minutes the first day and adding five to 10 minutes every other day until you reach 30 minutes.
The National Academy of Sports Medicine recommends healthy adults get that much cardiovascular exercise five days a week. The La Leche League states that exercising during the first two months is not recommended, as mothers must recover from delivery.
Things You'll Need
- Vegetables
- Fruits
- Lean proteins: fish, poultry, beef, pork
- Eggs
- Nuts
- Legumes
- Whole grains: brown rice, millet, oats, quinoa, barley
- Nonsaturated fats: olive, canola, flax seed, hemp seed oils
- Water
- Low- to nonfat dairy foods: yogurt, milk, cheese
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