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Nursing your baby is a very healthy activity for both mother and baby, and it might even help you lose weight naturally. If you want to combine this with an exercise routine, follow these basic guidelines to ensure healthy weight loss.
With all the excitement that surrounds a newborn baby mothers often forget the importance of a proper diet and exercise after giving birth.  Breastfeeding can actually assist your body in losing fat, and since you need an additional 500 calories per day when you’re nursing, this can quickly add up to about 2,700 calories in total.


Calories are less likely to be stored as fat if you eat smaller, frequent meals throughout the day. You may also substitute a meal with an approved dietary supplement like a protein shake.

Cardiovascular exercises are great for weight loss, but try and wait at least 8 weeks before you attempt to add a cardio workout to your routine. Even if you do, you should start with a very low to moderate plan so that your body can slowly adjust. If you are okay with resistance training such as weight or circuit, that might be enough in most cases. However, you can always increase the intensity of your walking by either improving your pace or increasing the time you walk every day. A good idea is to walk for 30 – 40 minutes daily, while incorporating your basic weight training routine 3 to 4 times per week.

Guidelines to Keep in Mind

Contrary to what you might think, fat is important in your diet – but choose the healthy ones. You should go for mono- and polyunsaturated fats that can be found in olive oil, salmon, avocados, nuts and seeds. Try to avoid the saturated fats that are usually present in junk food; they can be transferred to your breast milk and thus be unhealthy for your baby.



Increase your fiber intake. Fresh fruits and veggies will do the trick, and you can have these with most of your meals throughout the day. Try to avoid foods like chips and soda drinks, and exchange them for low-fat milk and yoghurt. A recent study has shown that an insufficient amount of calcium in the body can trigger a hormonal response that usually leads to weight gain, so eating calcium-rich foods should be high on your priority list.

Food allergies are a concern with first-time mothers and they often think that the baby’s discomfort comes from the food that they are given. The fact is that babies will more likely be sensitive to food that you give him or her directly, as opposed to the breast milk that they consume. Some babies may have sensitive digestive systems but this is not necessarily contributed by your breast milk, or the food that you yourself consume. However, as a rule, stay away from the most common offender in allergies – cow’s milk. The main problem with this milk is the protein it contains – so try to stay with breastfeeding as much as possible.

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