How You Live

After childbirth, women are anxious to return to their pre-pregnancy shape and weight. It is important to remember that weight isn’t gained overnight during pregnancy, and won’t disappear that quickly, either. It is observed that the weight gained during pregnancy might contribute to obesity later in life. Hence, losing this extra weight soon after pregnancy may help many women avoid obesity and its long-term health effects.

Weight gained during pregnancy is a reserve meant for the baby to feed. So unless a woman has sufficient fat reserves, dieting may hinder milk production and also cause the woman to feel fatigued. Earlier, doctors routinely recommended an additional 500 calories a day, as breastfeeding on an average burns 200-500 calories per day.

However, now experts are of the opinion that what a mother eats is more important than the caloric intake. Good nutrition makes a difference in the quality of breast milk and also affects how quickly a body rebounds from childbirth.

The American Academy of Pediatrics recommends a diet rich in complex carbohydrates for nursing mothers on diet. This is one of the most successful long-term lactation weight loss programs for women. It helps them lose weight without sacrificing milk production. Whole grains such as whole-wheat bread, rye bread, and brown rice, Vegetables such as broccoli, cauliflower, bell peppers, squash, and beans, Fruits such as apples, berries, plums, oranges, peaches, and melons are recommended in this diet.

It is recommended to wait until a baby is two months old before dieting. This gives enough time for a mother’s body to successfully establish a healthy milk supply. Experts are of the opinion that more frequent and continued breastfeeding for longer than six months helps in weight loss.

It is advisable to consume 1500 to 1800 calories per day while nursing and maintain a weight loss of up to 1.5 pounds per week or 6 pounds per month. A sudden drop in calories is not recommended as it can reduce milk supply. Liquid diets, low-carbohydrate diets, fad diets and weight loss medication are also not recommended while breastfeeding.

In conclusion, a program of moderate exercise and energy restriction is successful in inducing weight loss in overweight, lactating mothers. This should be done without harming the growth of the infants. It is also stressed that a woman who is breastfeeding should first consult her physician and nutritionist before undertaking any weight loss program.