New mums are usually desperate to get back their pre-maternity figure.  Mothers that decide to nurse have the additional worry of how to lose their baby weight without any reduction in their milk supply.   Fortunately, nursing melts away calories naturally. Providing Mum follows a well balanced breastfeeding diet and introduces an exercise regime gently and on medical advice she is likely to shed the pounds easily.

Good timing

A breastfeeding mum ought to delay any sort of weight loss plan until the child is over 8 weeks old in order that nursing is well-established first. Mums that are nursing need to stay away from fad diets and concentrate on  gradual weight reduction with a well balanced diet. A target weight loss of approximately 1 to 1.5 lbs weekly is appropriate. She could possibly increase this in short time frames to around 2 lbs however a stable rate of weight loss is advisable long term.

Calories

Nursing uses up around 300-500 additional calories on a daily basis over and above what’s used up through regular activity. For this reason, a breastfeeding mum requires a minimum of 1,800 to 2,000 calories daily to maintain the milk supply. Many mothers will need far more than 2,000 calories every day and so a gradual reduction in calorific intake to find the right level for slow weight loss is the best approach.  If Mum cuts her calorie intake too dramatically then breast milk production may drop and in some cases stop completely so a gradual approach is almost certainly the best for Mum and baby.

Nutritional requirements

You need a variety of nutrients while nursing as you’re providing your baby and yourself with all your nutritional needs. Essential nutrients for a breastfeeding mum are vitamins B12, B6 and D, Folate, iodine, iron and calcium. Eating fruit, vegetables, protein and whole grain products can provide the nutrients that you and your child need however it may be worth continuing with your pregnancy vitamin supplements to be completely sure all your nutritional needs are met.

Exercising

Working out should not impact breast milk supply provided that the breastfeeding mum does not exercise too intensively. Nursing mums will need  a supportive workout bra when exercising  particularly while in demanding activities like jogging or aerobic exercises. It’s advisable to feed your child before exercise because it is easier to work out with empty breasts and also your baby will be full so you may well get an hour to finish your workout!!

Facts

Breastfeeding on demand as well as extended nursing is found to give better weight-loss when compared to those who feed every four hours and wean the baby earlier.  If a  mother loses weight too quickly there is a risk of toxic compounds stored in body fat of the Mum being released into the milk supply and that may harm the child. Fat loss at a slower rate enables those harmful toxins to be filtered from the mother’s body by the renal system and the liver which in turn helps protect the baby.

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