Healthy Weight Loss
If breastfeeding, this is not the time to start a weight reduction program. Most women lose weight naturally when they breastfeed. A healthy eating and exercise pattern can be followed but restricting calories or protein is not recommended during this period. Once breastfeeding has been established, overweight women may begin dietary and exercise interventions to promote modest (0.5 kg/week) postpartum weight loss, without compromising the growth of their infants.
Weight loss after birth depends on how much you gained during your pregnancy. If you gained more weight during pregnancy that was recommended it will take you longer to lose any additional weight after birth. See guidelines for healthy weight gain during pregnancy.
Managing weight
Here are some tips to help you manage your weight:
- Rev up your metabolism: Always eat within two hours of waking. Skipping breakfast is strongly related to being overweight. Get moving every day. It is recommended to build 30-60 minutes of moderate physical activity into daily life for all adults. You don't have to do it all at once; add it up in periods of at least 10 minutes at a time.
- Feel Full: Eat fruit rather than drinking fruit juice, it’s lower in calories and sugar and contains fibre to help you feel full longer. Focus on vegetables, at supper fill half of your plate with raw or cooked vegetables and try choosing only vegetables when you want a second helping. Vegetable soups and salads can be very filling. When choosing breads, cereals, crackers, rice or pasta look for whole grains and those with the most fibre per serving. Include lean protein foods such as fish, poultry, lean meat, eggs, legumes or low-fat dairy products in your meals and snacks.
- Be more aware of your eating habits: Keep a record of what, when and where you eat. Think about why you are eating– do you feel physically hungry or could you be eating simply because the food looks or smells good? Do you eat when you are bored, feeling lonely, tired or angry? Do certain situations such as watching TV or driving home from work trigger you to eat? Are you skipping meals and then craving high-fat or high-sugar snacks?