For new breastfeeding mothers, what are the best weight loss strategies that will not compromise the supply of milk?

For new breastfeeding mothers, what are the best weight loss strategies that will not compromise the supply of milk?

"Make sure that breastfeeding is established before you start any weight loss plan," said Cheryl Lovelady, nutrition professor at the University of North Carolina, Greensboro, studying weight loss after childbirth. She encourages women to take the time to recover from childbirth and to consult their doctor first.

Studies show that exercise alone is not effective for postpartum weight loss for most women; It is too easy to compensate by eating more calories burned. A better bet is to reduce calorie intake - along with exercise, help you lose more weight in the form of fat and less like muscle. Exercise also improves cardiovascular health and metabolic health, and maybe good for mental health.

"It's very difficult for me to recommend a diet," Lovelady said. "The American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking or cycling) per week for postpartum women.

Is it safe to lose one or two pounds a week, studies conducted by Dr. Lovelady and others have found. But faster weight loss could cause a drop in milk supply and increased fatigue, the last thing a new mom needs. To ensure that the baby receives enough milk, the American Academy of Pediatrics advises to monitor changes in your baby's weight gain, diaper production and feeding behavior.

For women who are breast-feeding trying to lose a pound a week, Dr. Lovelady suggests reducing caloric intake by about 500 calories per day, with a total intake of at least 1800 calories. The SuperTracker Department of Agriculture website is a good starting point to create an individualized diet that takes into account the calories needed for breastfeeding, and women can adjust their plan based on their results.

The doctor warns Lovelady breastfeeding mothers to avoid very low carb. Dietary carbohydrates owe to lactose, sugar in milk. Otherwise, any diet can work, so focus on the foods you love and feel satisfied, not private. Organize snacks that are easy to catch and eat with one hand (the other is occupied by the baby) as an appetizing dish of fruit and nuts on the kitchen counter.

Everyone but especially women who are breast-feeding should be careful with weight loss supplements, said Philip Anderson, a pharmacy professor at the University of California at San Diego. They are poorly regulated and can be contaminated with harmful ingredients. Some herbal ingredients can also interfere with milk production or harm the baby's health. "He would be very careful with these," he said.