Be realistic about weight loss. It may take up to a year to recover your pre-pregnancy weight, and the first several months post-partum is NOT the ideal time for drastic weight loss!
For healthy, sustainable post-partum weight loss:
- Aim for about one pound per week.
- Don’t skip meals and avoid fad diets (e.g., Mono-diet, OMG, or Baby Food Diet).
- Drink at least 6 to 8 glasses of water. Have no more than 2 to 3 cups of caffeinated drinks a day.
- You need 1,000 milligrams of calcium daily. Three servings of low-fat or fat-free dairy throughout the day will meet your needs.
- Consume at least 2 cups of fruits and 2½ cups of vegetables a day.
- Include protein at each meal.
- Plan two healthy snacks per day.
You need plenty of energy to take care of baby! This is especially important if you are breast-feeding.
- To ensure adequate milk supply, you’ll need to meet your energy needs and include essential nutrients.
- Post-partum women calorie intake goal: 1,800 to 2,200 kcal per day, plus 300 to 400 extra while lactating.
Get back to exercising!
- It’s recommended to wait until baby is six to eight weeks old before beginning regular exercise.
- Walking (2 to 4 miles/day) is a perfect post-partum activity!