Maintain a Healthy Weight after Childbirth

How to Maintain a Healthy Weight after Childbirth?

Childbirth is one of the most rewarding events in your life, but you may feel stuck at a weight that you just aren’t comfortable with after having your baby. Your body is still healing from childbirth for up to six months after having the baby, so you do need to be careful to meet your nutritional needs, especially if you are breastfeeding. There are some things you can do to facilitate weight loss, however, so that you can meet your goal weight quickly.

Breastfeeding and Losing Weight

Pregnancy and Weight Loss

One of the most important things you can do for your baby is to breastfeed. Breastfeeding take an additional two hundred to five hundred calories per day. Your calorie consumption should be based on your activity level, with the average being about two-thousand calories per day for a woman at a healthy weight. You can opt to eat less calories when breastfeeding, but if you do you need to make sure that the calories that you eat have good nutritional value.

Soups filled with lean meats and vegetables can be very low calorie, yet still be filling and have a nutritional punch that your body needs to care for your newborn. Water is especially important for breastfeeding mothers who want to maintain a good milk supply. Extra liquids are always needed to produce an adequate amount of milk for baby, so skip the juices and other calorie laden drinks in favor of plain water. If you are tired of water, try adding a lemon slice or other fruits to the water for a splash of flavor and extra vitamins.

Proteins

After childbirth, you may find that you don’t have a lot of energy. Anemia is common among pregnant women and among those who have recently had a baby. Having a good protein source in your diet is vital to rebuild your iron stores. There are many low calorie options that can provide the nutrients you need, such as beans, lentils, and lean meats. Grains and seeds are also rich in protein. You will want to make sure you are eating lower calorie meats, such as boneless skinless chicken breast, if you want to lose weight.

It is important not to skimp on protein rich foods during the first six months after childbirth. As long as you are avoiding fatty meats, such as hamburger, you can have protein rich foods several times a day. All natural peanut butter, a serving of almonds or even tofu can help you have the energy you need to exercise and take care of your new baby. Avoid nut butters made with sugar, and measure your portion sizes to ensure you have the nutrients you need without overeating.

Postpartum Snacking

During pregnancy, you may have found that you were spending a lot of time eating. Breaking the habit of reaching for a snack anytime you feel hungry can be challenging, but with time you will find that snacking becomes less of a habit. Try having some sugar free gum on hand, and make sure you drink plenty of water to avoid eating when you really need to drink.

Dehydration can make you think you are hungry, so always try drinking a glass of water to see if it fills your needs for a snack. Another option is to have high water snacks on hand, such as lettuce and celery sticks. These foods are low calorie, and have some extra water that your body can use to produce milk. Losing weight after a baby does take some time and commitment, but it is worth the effort to look and feel your best.