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Eating Healthy And Weight Loss While Breastfeeding

1430 words - 6 pages

Since giving birth 3 months ago, I have been breastfeed and plan to continue for the next year. It is important for me to eat a healthy diet and to lose my extra baby weight.While preparing to lose the extra weight, I have made some discoveries. I should not greatly reduce my calorie intake too quickly because it could negatively affect my milk supply, and it is important to eat a healthy diet for me and my new baby.After Having the BabyAfter giving birth, I would have loved to leave the hospital wearing the clothes that I wore before pregnancy. This however was not a reality me, I still had an extra forty pounds on my body. I lost about ten more pounds after returning home but still had a long way to go.I have learned that a good diet is not only important for me to lose weight but it also helps to produce a better milk supply and give me more energy to take care of my new baby. "After you give birth, good nutrition is even more important than during your pregnancy. It can make a difference in the quality of your breast milk and affect how quickly your body rebounds from childbirth" (Bouchez, 2004).DietAccording to The Health Care Center (2009), a woman should wait until her baby is two months old, before beginning a diet; this will give her body enough time to establish a good supply of breast-milk.A healthy diet is important, being 5 foot 8 inches tall and weighing 160 pounds, I should eat the following in a day's time:•8 ounces of grains (at least 4 ounces from whole grains)•3 cups of vegetables•2 cups of fruit•3 cups of dairy•6 ½ ounces of meat and beans(USDA, 2009)It is important for me to limit the amount of simple carbohydrates (such as sweets) that I eat and consume a variety of complex carbohydrates like: broccoli, bell peppers, squash, plums, melons and whole grains (Bouchez, 2004). By cutting back on sweets and carbonated beverages and eating more complex carbohydrates, my body should start to shed pounds. I also need to eat lean cuts of meat and drink plenty of water.Weight LossWeight loss should be gradual (The Health Care Center, 2009). Loosing weight too quickly can lead to dehydration and a reduction in milk supply for the newborn baby.Eating a balanced diet will start me on my track for losing weight but it is also important for me to get plenty of exercise. According to The Health Care Center (2009), moderate exercise like walking will help me to burn fat while keeping my lean muscle mass. The Health Care Center (2009), goes on to explain that resistance or weight training is an excellent way to shed fat and gain muscle which will lead to burning more calories.GoalsMy first goal, which I have already begun, is to eat a more balanced diet with lean proteins and complex carbohydrates. I have stopped drinking soda and have been drinking plenty of water. This has been especially difficult for me because I enjoy drinking cola and eating sweet snacks. I have had to identify what healthy foods I really...

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