This post-partum diet and exercise plan will help guide you through losing the baby weight while staying healthy and maintaining your milk supply. Can I diet while breastfeeding? By Kelly Bonyata, IBCLC. Six guidelines for safe dieting during lactation; Lose Weight While Breastfeeding by Eileen Behan, RD. Find and save ideas about Nursing mom diet on Pinterest. A good diet plan to lose weight while breastfeeding is important. safe weight loss for breastfeeding moms.
After 9 long months of pregnancy and weight gain, many new moms quickly begin thinking about dieting in hopes of losing some of that extra weight. Nursing mothers often consider dieting long before their baby is ready to stop breastfeeding. Let your body naturally lose weight first.
Breastfeeding naturally burns calories about a day  and much of the weight will go away naturally as your body shrinks. Losing those 30 pounds will be easier than you think. This article will discuss healthy ways to keep you from putting on any more weight and possibly even lose a small amount of weight , but in general you should wait until after you stop breastfeeding to start dieting.
During pregnancy, you gained 35 pounds. Now for the rest of those pounds, right? A diet would normally involve cutting your calories intake by about calories, which your body is already doing by making breast milk.
Simply by feeding yourself a healthy diet and breastfeeding your baby, you will lose all of the baby weight in just a few months. This is normal and healthy! By trying to get thin again so soon after your baby is born, you put yourself at risk. You may also be putting your child at risk, if your dieting choices lead you to an unhealthy diet. The diets that you normally consider when you think of dieting are largely going to hurt you and your baby.
This is especially true of any diet which limits your food groups. You need to a widely varied diet in order to get the nutrients that your baby needs and keep your own body healthy. As a general rule, you want to eat healthy and exercise during this time, not do anything that that promises to drop X pounds in Y days.
Atkins, South Beach, and any diet that goes very heavy on the protein and fish like the Mediterranean diet or the Zone diet can pose a problem for your health. Count calories the right way.
You will find websites that tell you not to count calories at all, but that advice is a little too black-and-white. Done carefully and slowly, you can even begin to lose a little weight by getting slightly fewer calories than you need. You can find a number of calorie calculators online. The best method, however, is to talk to a registered professional who can help you calculate the right number for your body. Keep in mind that breastfeeding naturally burns calories a day. Vary the food groups in your diet.
Eating a widely varied, healthy diet is the best thing that you can do both for your own body and for your baby. Stay away from foods that are hazardous to your baby. After your baby reaches 3 months, it will become easier to digest the caffeine and you may be able to have small amounts. This can be okay as long as you do it smartly and infrequently, but keep in mind that some trace amounts of these substances can remain in your milk for a while and you might still be putting your child at risk.
Consider cutting out foods that may cause problems for some babies. It is not that these foods are necessarily dangerous like alcohol ; they might be hard for your particular baby to digest, making diapers a bit more interesting for a while and giving you a cranky baby to deal with.
Foods that you can experiment with, but might want to avoid, include: Broccoli and garlic, which affect the taste of breast milk. These strong flavors will end up in your milk, which might make baby turn away from the breast at first. They should get over it, though, when they get hungry enough. Painful for you, painful for them. Common allergens milk, peanuts, etc. Avoid empty calories at all costs. Empty calories are calories which contain little or no significant nutrients.
Because of this, if you are trying to lose that post baby weight then you are really going to want to avoid empty calories.
Empty calories are generally associated with sugars and solid fats. Examples of common sources of empty calories are ice cream, cookies, soda, cheap juices, cake, pizza, cheese, and butter. Occasional indulgences, such as for a birthday celebration, are okay but these should not hold a common place in your diet. Many people eat too much food when they do eat. Eating smaller amounts of food at one time can help you stick to a reasonable calorie count.
To get yourself eating better portions of food, try using a side or salad plate to eat your meal. Come back for seconds only if you are still hungry after 15 minutes. You just want to feel not-hungry. Wait for your food to settle. This is great for preventing over-eating and even more post-baby weight gain.
Eat frequent micro meals. This is also easier on a new mom, since finding time to cook and eat can be really tough. A sample daily diet would look like a bowl of oatmeal, a banana, and a protein shake when you wake up, celery sticks on your way to work, a cup of yogurt and two pieces of whole grain toast at 10, a turkey sandwich with lettuce and tomato at 12, grapes and orange slices at 2, carrot sticks and a glass of milk at 4, and a big kale salad with a side of quinoa for dinner.
This means that your body will probably try to tell you that it is less hungry. This is a good thing! You should listen to your body and ease up on your calorie intake. Prepare yourself for some scary advice, but realize that some of it culturally based. The most important thing is that you eat a nutrient-rich, varied diet.
Scientifically, this is all you and your baby need. For example, American moms are told never to eat garlic because it will make your baby refuse to drink, while moms in India are encouraged to eat garlic because it gets baby used to adult flavors and contains lots of great nutrients. Certainly, if one particular type of food seems to make your baby turn away from the breast for too long or gives the stomach problems, stop eating that food.
Get lots of calcium. The one thing that biology says you will need is more calcium. This means calcium-low moms end up with depleted, weaker bones, which is not what you want. Take a supplement and try to fit more calcium-rich foods into your diet.
Instead, good sources of calcium for nursing moms include white beans, kale, and bok choy. Be careful about the types of fat you consume. Drink lots of water. Make sure you get enough to help keep your milk flowing and keep your body healthy as well.
It is recommended that breastfeeding moms get 16 cups of fluid a day, though your body may need more or need less. Your best bet is to drink until your urine is pale, as this is usually an indicator of healthy fluid intake. You can technically get water by drinking juices, milk, soda, and other fluids, but those are high in empty calories like sugar defeating the purpose of your goal to lose weight. Find other sources of nutrients if you have dietary restrictions. The big concern for vegans and to a lesser extend, vegetarians is getting enough B12, calcium, and zinc.
Those with celiac disease will need to make sure to compensate for nutrients normally lacking in their diet. Fortified breakfast cereals are actually your best bet for B Calcium is also easy to source from vegetables. Collard greens, turnips, and garlic are good sources. Talk to a dietician if you have other food restrictions, to determine what nutrients you might be low in and what safe alternatives are so that you can stay healthy.
Maximizing the nutritional content of the food you do eat will allow you to keep your baby and body healthy while minimizing your own hunger and developing habits that will make shedding pounds later a breeze. To get the most bang out of your foods, try: Kiwis more Vitamin C than oranges!
Quinoa, Barley, Oatmeal, and brown rice . Get professional help with dieting while you breastfeed. If you really want to take your diet and health seriously while you breastfeed, it would be a good idea to talk to a professional, who can tailor their advice to your own personal health profile and dietary needs. There are a couple of different professionals that can all give you great advice: Lactation consultant Dietitian Doctor. Find little ways to get more active. There are lots of small ways you can get active throughout your day.
These small activities can burn calories and help you get on your way to shedding those pregnancy pounds. Adding more activity into your daily schedule can also help you start shedding those pounds. Try to find time in between your normal activities to fit in at least 10 minutes of exercise. You can do things like: Squats at the stove while you wait for dinner to cook. A jog around the parking lot at lunch. An extra trip or couple of trips up and down the stairs before work.
Good examples of little ways to be more active include taking the stairs instead of the elevator, using a standing or treadmill desk, or sitting on an exercise ball instead of a chair.
Do exercises that involve your baby. Playtime can become workout time!There are specially-designed workout routines that incorporate your baby, but you can also use less structured means as well. Published 1 year ago by Ricardo lima. Kids and weightt arrow-forward. This gives you time to feel full. Unable to add item to List.