When you’re breastfeeding, you can still lose weight while eating a lot of food. You need to eat enough to make sure that your baby is getting the nutrition that she needs, which usually means an extra 500 calories per day. Since you are used to eating this extra food, it can be a challenge to lose weight after nursing, though some women will naturally lose weight after weaning. Through properly tracking your calories and exercise, however, you can lose all of the weight after weaning.
Determine the number of calories that you need to eat to lose weight after stopping breastfeeding. In order to lose weight, you need to burn more calories than you eat. You can create this calorie deficit through eating less and exercising. In general, the average person uses about 1,800 calories each day. This is how much you would need to eat if you wanted to maintain your weight. To lose weight, you should eat around 1,300 calories per day. People that are very large or quite active may be able to eat more than this, so be sure to ask a doctor or nutritionist.
Start your day with a filling breakfast. Eating breakfast prepares your body for the rest of its day. Aim to eat a breakfast that is low calorie and filling. Oatmeal and eggs are both good choices, as is a fruit smoothie. Your breakfast should include both protein and carbohydrates. This will give you the energy that you need to take care of your toddler.
Plan meals that fit in with your calorie range. Assuming that your calorie range for weight loss is average, you should aim to eat around 300-400 calories for each meal, a big difference from the 600 calorie meals you could eat while nursing. This allows you to eat a few snacks as well to hold you through until meal times.
Snack on low calorie vegetables. Don’t eat junk foods for your snacks. They are high in calories and don’t provide any nutrition. Instead, choose vegetables as a snack. Sliced vegetables dipped in a low fat dressing or hummus can make for a filling snack that won’t break your calorie budget.
Exercise to burn extra calories and lose more fat. You can lose more weight when you incorporate exercise into your day. Do something fun with your child. Not only will this help you to lose weight, it will set a good example for your little one.