Losing Weight Safely After Baby

It is well known that breastfeeding mom's should not diet to lose weight as they need to eat a well balanced diet to replenish the nutrients going into their breast milk. It is suggested that a breastfeeding mom eat about 300-500 extra calories on top of their daily recommended caloric intake.

The key to losing weight lies in the simple fact that you must expend more energy then you consume. Therefore a balanced diet and daily exercise should be enough to promote postpartum weight loss.

The recommended MINIMUM daily nutrient requirements for breastfeeding women are as follows:

Protein : 7 servings, at least one vegetable protein
Bread and Grains : 7 servings, at least 4 from whole grains
Milk Products - 3 servings
Fruits and Vegetables - 1 serving
Vitamin C rich food - 1 serving
Vitamin A rich food- 1 serving
Other - 1 serving
Unsaturated Fat -3 servings

Although breastfeeding uses up a lot of energy, it can take several months to get back to your usual weight - do not despair!

Tips for losing those last few pounds include:

- Grill, steam, bake or casserole lean meat, fish and poultry.
- Eat vegetables: five servings per day.
- Eat fruit: at least two servings per day.
- Choose low-fat dairy products.
- Use butter and margarine sparingly.
- Avoid high fat foods.
- Limit your intake of sugary foods.
- Exercise : working up to at least 30 min per day

In addition to cardiovascular exercise, you should try to incorporate strength training into your exercise routine. Increasing your muscle will increase your metabolism and allow you to burn more calories. Keep in mind that muscle weighs more than fat so you may not see the scale drop dramatically, but you will see a huge difference in the way your clothes fit. For those who cannot afford a personal trainer, there are several websites dedicated to the proper way to lift weights. A favourite book of mine for beginner exercisers is "Strong Women Stay Thin". I also find very interesting and challenging routines in fitness magazines such as SELF, SHAPE, and FITNESS.