Breastfeeding diet and weight lossA good breastfeeding diet includes a healthy, varied and balanced food menu.
It is an ideal time to lose weight when you are breastfeeding however it's important to go slowly. Dieting for weight loss is NOT recommended during the first 2 months after childbirth.
Can I lose weight while breastfeeding?Many mothers are concerned about taking off the weight that they gained during pregnancy. There are some myths surrounding weight loss and breastfeeding and it is important to know what is true or false about weight loss, breastfeeding and the breastfeeding diet.
Some women have been led to believe that breastfeeding makes them hold onto the excess weight which is simply not true.
The truth is that breastfeeding mothers have a tendency to lose MORE weight quicker than mothers who do not breastfeed.
Research proves that mothers who breastfeed are more likely to lose weight by the time their babies are three to six months old than non-breastfeeding moms who consume fewer caloriesWhen a study was done on mothers only one month after giving birth it was discovered that mothers who breastfed had slimmer hips and weighed less than women who formula-fed their babies. In other words, breastfeeding helps you lose weight!
Healthy weight loss and breastfeeding dietThe more frequently you breastfeed your baby the more weight you will lose. Making break milk requires calories and the more calories you consume, the more weight you lose. Nursing frequently and without limiting your baby’s milk intake ensures that the weight you gained during pregnancy will fall off naturally. This is a win-win situation for both your baby and you!
Keep in mind that in order to lose weight in a healthy way it’s important to maintain a healthy and balanced breastfeeding diet.
Start your breastfeeding diet and weight loss program by eating less fat and sugar and gradually lower your calorie intake around 1800 calories daily.
Do not eat less than 1500 calories per day.
Breastfeeding diet alternatives to junk food
|Almost No Calories|
| Celery sticks ||1 small tangerine|
|1/2 cup watermelon|
| Cucumbers ||1/4 cantaloupe|
| Green peppers|
|1 small tomato|
| Mushrooms ||1 medium carrot|
|1 cup popcorn|
| Broccoli ||12 pretzel sticks|
| 1 medium peach ||1 small apple|
| 1 medium nectarine ||1 small orange|
| 1/2 grapefruit ||15 grapes|
| 1/2 cup skim milk ||12 cherries|
| 1/4 cup plain yogurt|
|1 cup strawberries|
| 3 saltine crackers ||1/4 cup cottage cheese|
| 1/2 small banana|
|1/4 cup applesauce|
| 100 Calorie Snacks|
| 3 cups air-popped popcorn only 90 calories ||12 Almonds only 100 calories |
| 1/2 cup of sugar-free gelatin and two Tablespoons of low-fat Cool Whip ||15 chocolate-covered raisins.|
| 6 saltine crackers and 2 teaspoons of peanut butter.|
| 1/2 cup of fat free ice cream. ||An 8 oz. low-fat yogurt or a small container of low-fat pudding.|
| 2 graham cracker squares each spread with 1 teaspoon of peanut butter.|
|A small baked potato, 1/2 cup of salsa and 2 Tablespoons of non-fat sour cream.|
| 1/2 cup of frozen orange juice - eat with a spoon like sorbet. ||Half an apple cut into slices and spread with 2 teaspoons of peanut butter.|
| Half sandwich made of 1 slice reduced-calorie bread, a thin layer of mustard, 2 teaspoons of apple sauce and 1 slice of deli-style thin-sliced turkey with lettuce.|
|1 slice of reduced-calorie bread, 1/2 Tablespoon of peanut butter and 1 Tablespoon of fat-free raspberry vinegarette dressing.|
Build up your activity level over time. Step up your activity level - a great way to exercise alongside your baby is taking a brisk walk or jog using a Baby Jogger stroller.
Moderate exercise is healthy and beneficial for breastfeeding mothers and all mothers! It’s more comfortable to exercise after nursing your baby to avoid soreness from full breasts.
Always wear a supportive sports bra. Do not wear a sports bra that is too tight or uncomfortable as this could lead to a blocked milk duct.
Sensible dieting together with nursing can help you to lose 5 pounds each month and even more.
Healthy easy-to-prepare chicken and vegetable recipe.