Healthy Ways to Lose Weight While Breastfeeding

Although giving birth to a baby is one of the biggest joys of a mother's life, losing the weight that was added to your body as a result of that birth is definitely not as pleasant. Many women are desperate to get back to their pre-pregnancy weight, but may wonder if trying to lose weight will negatively affect their breastfeeding. Although this concern is valid, there are many healthy ways to lose weight while breastfeeding without damaging your supply or your baby's nutrition.

Lose Weight Slowly

In order to make sure your milk supply is not negatively affected, it is much better to take a slow, gradual approach to weight loss. A pound or two a week is generally considered appropriate. Keep in mind that the general rule of thumb is that if it took nine months to put on that weight during pregnancy, it may take about the same length of time to return to your normal pre-pregnancy weight. KellyMom.com and the Le Leche League, also suggest waiting until your baby is at least two months old before actively trying to lose weight.

Exercise

Moderate exercise while breastfeeding can be an effective way of helping you lose weight. Although joining a gym can be great if you would like some alone time, you may also want to consider exercising with your baby as well. Things like walking or jogging with your baby in a stroller is not only great exercise, but also allows you and your baby to experience the benefit of fresh air. Joining a mommy and baby exercise class is another good way of bonding with your baby while still finding time to exercise. These classes are usually advertised in local newspapers or parenting magazines, or online.

Diet

Although many people choose to cut calories when trying to lose weight, a nursing mother needs to be very careful not to get to cut too many calories in order to avoid affecting milk supply or the baby's nutrition. Le Leche League and KellyMom.com recommend that a nursing mother has a caloric intake of about 1,500 to 1,800 calories a day. It is also important to pay close attention to what you are eating, and include as many healthy foods as possible in your food selections. The Le Leche League suggests eating foods rich in calcium, magnesium, folate, vitamin B6 and magnesium. If you are concerned that the food you are eating does not have enough nutritional value for you and your baby, you can also take a multivitamin or mineral supplement.

Things to Avoid

Avoid fad diets, cleanses, fasts and any sort of diet pill or medication while breastfeeding. Also, keep in mind that herbal supplements for weight loss are not regulated by the FDA and therefore are not appropriate for a breastfeeding mother.