November 23, 2008 13:50 Published by Melinda Nicci 0 Comments

1. During pregnancy and while breastfeeding the maternal hormones produced by your body will make your body retain some body fat. This is to ensure that you have enough calories in your body to produce milk for the baby. Don’t despair if the weight does not dramatically drop off your body. Losing excess baby weight the healthy way takes a long time. Give your body a chance- it will come off with the correct balance of nutrition and exercise.
2. Eat healthily while breastfeeding, your body needs the best nutrients you can find. Whatever you put into your body will be what goes into your breast milk and hence your baby- so watch those nutrients.
3. Drink plenty of water – at least 2 glasses of water at each feed. You may find that you are feeling tired (and who isn’t with a new born baby) - this could be made worse by mild dehydration- drink that water!! Exercising will increase the amount of fluid you are losing which makes drinking water often even more important.
4. Wear a supportive bra, especially when exercising.
5. Rest when ever you can, your body needs that time to produce nutritious milk. Rest when the baby does, even if you put your feet up for 20minutes and take in a new magazine or read a baby book!!
6.  Your food should consist of 2 small snacks (protein and fruit/vegetables) and 3 meals a day. Don’t be frightened to eat more often, but watch those portions- don’t get carried away with the snacks. Avoid caffeine and alcohol as they make their way into your breast milk.
7. Exercise will not affect your ability to breastfeed and it will not adversely affect your breast milk.  So get out there and take your bug and baby for a walk- you will all feel better for it!  Lactic acid (a by product of exercise) might be passed into your milk after exercise, this is not harmful to your baby but it might taste slightly sour for a few seconds. However waiting 30 minutes after exercise before you feed the baby will prevent the lactic acid from going into your milk. Expressing breastmilk before you exercise is also an option to avoid the lactic acid taste.
8. Calorie counting. You will burn off between 500 and 800calories a day just by breastfeeding (3 feeds or more). Most women find they have enough excess fat on them –and therefore feel no need to up the calories. However, if your baby is not gaining enough weight, and you are feeling tired and low in energy you might need to increase your intake of calories- don’t reach for the cake- remember that you need those nutrients- so get healthy snacks at home!
9. The iron stores in your body may be depleted after childbirth and pregnancy. Be sure to get enough iron into your diet, but if you are thinking of taking a supplement, clear it with your health care advisor.
10. Breastfeeding is a personal choice. Don’t get too influenced by others who have given up after a few weeks or moms who continue well into the first year. This is your baby and your body – you should do what feels right for both of you!

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