Q: I am breastfeeding, but want to lose weight. Can I diet while breastfeeding?

 

A: Congratulations on your decision to breastfeed! Yes, it is possible to safely lose weight while also providing enough breast milk for your little one. Here are some basic principles to get you started:

·  It's best to wait about two months after your baby is born to begin making conscious efforts to lose weight. This gives your body enough time to successfully establish a healthy milk supply that is less likely to be adversely affected if your caloric intake is restricted. Breastfeeding your baby burns 200-500 calories per day (above what you needed to maintain your pre-pregnancy weight) -- so keep in mind that even without a weight loss program you are burning extra calories.

·  When trying to lose weight, eat balanced meals and snacks every few hours. Newborns generally eat every three to four hours, which means your body is using energy to produce milk that often. Try to eat a combination of carbohydrates, protein, and fat at each meal and snack. If you need additional guidance, visit www.MyPyramid.gov. Don't do anything too drastic and aim for no more than 1-1.5 pounds of weight loss per week.

·   Do not ignore hunger cues because they are your body's way of letting you know it is in need of more energy. Even if you ate a short time before, you should still eat when you feel hungry. Delaying eating may cause you to become overly hungry later on and then overeat. Over time, not eating in response to hunger may negatively affect your milk supply because you are not getting enough calories.

·   While nursing, you should not consume less than 1500-1800 calories per day, and most women should stay at the high end of this range. Some mothers will require much more than this, but studies show that going below this number may put milk supply at risk.

·  Drink plenty of water. Breast milk is 50% water, and water is also an important part of the metabolic process. A good rule of thumb is to drink at least eight ounces after every nursing session around the clock. It is easy to confuse hunger with thirst, so staying well-hydrated will help you better determine when you really are hungry.

·   After you have been released for exercise by your medical provider, it is important to include some into your post-pregnancy plan.  Work to establish a fitness routine that gradually increases in frequency and duration. Be sure to include both cardio and strength training exercises. Start small and try not to feel pressure to return to your former fitness level too quickly - with consistency, you will get there!

Karen Bryla McNees, Ed.D., R.D.

Adapted from: babyfit.sparkpeople.com