1. The body of a breastfeeding mom will take nutrients from the mom to ensure that the milk is best for the baby. If you are worried that cutting calories while you are breastfeeding will take nutrients away from your baby, relax. Actually, the opposite is true. The mom's body will send nutrients to the breast milk first so that the baby gets the most nutrition possible even if it means taking nutrients away from the mom. Actually, unless the mother is severely malnourished, her milk will be fine for feeding her baby.
2. Eat lots of calcium rich foods. Calcium is vital for building strong teeth and bones. However, the proteins that are in cow's milk are harder to digest and can pass through breast milk to baby. They can cause food allergies, although this occurs in a very small percentage of babies. Yogurt and cheese may still be OK if you find a problem with cow's milk, but you do need calcium. Broccoli, nuts, spinach and canned salmon are all great sources of calcium. It also wouldn't hurt to add a calcium supplement to your diet. You need about 1,000 mg of calcium if you are between the ages of 18 and 50, even if you aren't breastfeeding. Another boon for breastfeeding, though, is that nursing mothers do lose some bone mass when they breastfeed, but within a year after weaning, research shows that not only is the bone loss restored, but the bones are stronger. Breastfeeding has been shown to protect women from osteoporosis.
3. Drink lots of water. Drink when you are thirsty, but drink water. Ideally, 6 ounces to 8 ounces is what you should consume. If you drink too much water you actually run the risk of decreasing your milk supply.
4. When breastfeeding, you need to take in 200 to 500 calories in excess of what you needed prior to becoming pregnant to maintain your weight. If you want to lose, you can cut back some, but don't drop your caloric intake below about 1,800 calories a day. Breastfeeding burns quite a few calories and as you nurse you will lose weight.
5. Don't rush it. Don't even try to cut back on calories or do any type of dieting until at least 2 weeks post partum. At about 4 to 6 weeks post partum you can cut back on calories, but maintain a healthy diet and keep taking your prenatal vitamins. Don't try to lose weight too quickly either. A pound or two a week is all you should ever try to lose when you are nursing.
6. Exercise regularly. Moderate exercise has been shown to be very beneficial to nursing mothers. You may need to plan a little more, such as exercising after nursing so your breasts aren't uncomfortable and full, wear a good sports bra and drink a glass of water both before and after your workout. Take it easy until you are released from the doctor. Maybe start out walking.
7. Eat fresh and lean. This really goes without saying. Include plenty of fresh fruits and vegetables into your diet as well as whole grains and lean meats. You should also incorporate fish into your diet at least two times a week. Salmon is a great choice, but go with wild salmon. Farm raised salmon has been shown to have a higher concentration of mercury so you want to steer clear of that.
lose weight
Article Source: http://EzineArticles.com/869632
