It is
important to take a balanced and sensible approach to losing weight
after you’ve had a baby. It is not a good idea to lose 3 stone in two
months, as Catherine Zeta-Jones was reported to have done. Equally, you
can’t expect breastfeeding to make the pounds melt away if you eat
chocolate biscuits by the packet.
Many new mums feel
enormous pressure to lose weight after seeing pictures of super-slim
celebrity mums. If you have a nanny, a personal trainer and your own
chef, you may be able to follow in their footsteps; however, this isn’t
a recipe for successful breastfeeding or bonding with and enjoying your
new baby. Trying to lose weight rapidly will also leave you feeling
drained of energy and could mean both you and your baby miss out on
some of the essential nutrients you need. It is particularly important
that you don’t go on any kind of restrictive diet, such as dairy-free
or low-carb, without talking to your doctor. It is much better for you
and your baby if you breastfeed, eat a healthy, balanced diet and aim
to lose the extra pounds or stones slowly.
It is estimated that
breastfeeding requires about 500 kcal per day. You probably need double
this if you are feeding twins. During pregnancy, fat stores are laid
down to supply some of that extra energy. The amount of additional
calories you need while breastfeeding will depend on how much fat you
have stored. If you are thin, it’s important to make sure you consume
plenty of extra calories. You should make regular meals and snacks a
priority, to ensure that you and your baby are getting all the calories
and nutrients you need. However, if you are overweight, then it is
important to concentrate on eating the nutrient-rich foods recommended
, while limiting your intake of high-sugar and high-fat foods.
If you have a very
low-calorie diet, your milk supply will be affected. However, if you do
have extra pounds to lose, then slow weight loss
won’t adversely affect your milk. Research has shown that when women
lose 1–2 lb a week through healthy eating and regular exercise, the
amount and quality of their breast milk is not affected, and nor is
their baby’s weight gain. Eating more high-fibre and low-GI foods can
help you lose baby weight at a healthy rate, without feeling so hungry .
Although breastfeeding
can help you lose weight, not every woman who breastfeeds sheds the
pounds effortlessly. Breastfeeding certainly uses up energy, but many
breastfeeding women are hungrier and eat more than non-breastfeeding
mothers. One study found that weight loss in the six months after birth
was related more to a desire to lose weight than to breastfeeding or
bottle-feeding. So, if you want to lose weight, don’t think that
breastfeeding is the solution no matter what you eat. Research into
losing weight after giving birth has found that using both diet and
exercise together is more effective than either dieting or exercise
alone.
Tips for successful weight loss
- Rather than short bursts of physical
activity, such as a work out once a week, aim for regular exercise such
as walking every day.
- Try to establish regular eating habits. It is all too easy to snack if you’re overtired and spending more time at home.
- Try getting some support by joining a
slimming club that is suitable for breastfeeding mums, or just meet
other mums for a long walk.
- Do exercise that fits into your new
lifestyle. It may be easier to go walking with your baby, or get an
exercise DVD to do at home, rather than finding someone to look after
your baby while you go to the gym or an exercise class.
- Try not to eat on
the run. It is much more satisfying to have a sit-down meal and eat
slowly; you will then be less likely to overeat.
- If you are having trouble
shifting the pounds, make a note of everything you eat for a few days.
This may reveal that you are eating more than you thought, and it will
show you where you can make some changes.
