We've all heard the celebrities who say they lost their baby weight by just breastfeeding and running around after a toddler, and I want to know, how did that happen?! I breastfed for seven-and-a-half months, and ran around after a six-year-old, and let me tell you, the weight didn't just “fall off” for me. I went back to exercise after my six-week check-up, and was conscious of what I was eating from day one, but I still had to work at losing the weight.
As a fitness instructor, I know that no matter how much exercise you do, you can't out-train a bad diet. The good news is that breastfeeding burns up to 500 extra calories per day. Woohoo! So, yes you can eat more than you normally would. And trust me, you won't have to try to get those extra calories in, you will be hungry a lot! I remember having dinner, feeding the baby, and then being hungry again straight afterwards. And you just have to eat when you need to. You are feeding a little person all by yourself, and your body needs the extra energy.
Having said that, you don't need to make up those extra calories by eating cakes and junk food. Your body will thank you if you feed it with good, nutrient-rich foods. Think fruit, veg, good carbs, protein sources, calcium and clean eating. Good snacks are;
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2 slices of wholegrain toast
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Banna and peanut butter
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Cheese and crackers
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Berries and natural yoghurt
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Nuts and seeds
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Any fruit with milk
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Fruit smoothie – add nutrients by putting veg like spinach, cucumber, broccoli, etc., in your smoothie
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Tuna and ryvita
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Carrots and hummous
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Cereal/granola bars – just be aware of the sugar content
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Cereal, fruit and milk
You should be aiming for at least 2,200 calories per day when breastfeeding, and you shouldn't drop lower than 2,000. If you eat too little, you won't actually lose weight, because your body will hold onto any food it gets in, after it gives it to the baby of course, and your weight loss will plateau. Now, you can still have the odd cake or chocolate bar, just don't make it a daily habit.
If you eat well, get out for walks and be sensible, you will lose the weight slowly and healthily.
