Postpartum Diet Plan

Many new mothers are left with excess weight they wish to lose after having their baby. Being a new mother is physically demanding, and can leave little time for a weight loss plan. However, losing weight does not have to be a struggle for a new mom.

Caloric Intake

• Many mothers choose to breastfeed their babies. Breastfeeding mothers have to be more careful about the calories they intake. Their nutritional choices must be more sound, and this may lead to further weight loss. Non-breastfeeding mothers can reduce their caloric intake with no negative effect on the development of their babies but run the risk of cutting too many calories or making poor food choices. All new mothers should aim to eat balanced diets that include approximately 45 to 65 percent unrefined carbohydrates, 10 to 15 percent lean protein and about 20 to 35 percent unsaturated or monosaturated fats.

When to Diet

• It is important not to try to lose post-partum weight for at least six weeks after you have the baby. Within this time you will naturally lose weight because you will lose much of the water you retained during the last weeks of your pregnancy. At this time you are also healing from childbirth and need more calories to recover from this process. Newborns rarely sleep for more than a few hours at a time, and your body will need energy to help you function on such little rest. Any diet you begin, therefore, should wait until your baby is nearing her second month. Unless you are breastfeeding, your diet does not have to be different than it was before you had your baby.

Post Partum Exercising

• Exercise is a good way to regain your fitness after giving birth and can be a big part of a post-partum weight loss plan. It is important to begin exercising slowly, particularly if you did not exercise before or during your pregnancy. Most women generally have a six week post-partum checkup with their obstetrician. Make sure to schedule such an appointment so your doctor can assess whether you are ready for exercise. If you had a Cesarean section, you may have to wait longer. Begin slowly. The hormones that allowed your pelvis to expand during pregnancy also worked to loosen other joints, so they may be vulnerable to injury. If you can get someone to care for your newborn, you can use exercise as an opportunity to spend time alone. This will help you de-stress and help you lose post-partum weight. If you cannot be away from your newborn, exercise with her by taking her in a stroller or by setting her swing or bassinette by your treadmill. Some cities offer exercise classes you can take with your baby. Make sure if you are breastfeeding that you do not become dehydrated as this can limit your milk supply.