One week after Amy Leap's baby girl entered the world, she was already on her way back to her pre-baby body. She didn't count calories or restrict her diet. She ate whatever she wanted. Her secret: Portion control.
"I ate a lot, but I was very active and was nursing, too," says the 34-year-old personal trainer, “so I needed those extra calories. I noticed what they gave me to eat in the hospital and recreated that at home. I knew the nutritionists were giving me exactly what I needed to feed my body and the baby."
Leap even ate pasta and chocolate. "I bought those tiny baggies and measured out 1/4 cup portions of almonds, chocolate chips and raisins for snacks," she says. "I ate tons of pasta but used my fist as a measuring tool. I knew I didn't need anything more than that." She ate three meals and at least three snacks a day.
Angela DeBarthe, a dietitian at Liberty Hospital, says Leap's postpartum diet was right on track and breastfeeding probably contributed to her quick weight loss.
"It takes an additional 500 calories a day for mom to meet (her and the baby's) needs while breastfeeding," DeBarthe says. "As long as the baby is growing well, these calories turn into energy for working out and losing weight."
Another benefit of breastfeeding is that the uterus shrinks faster and will minimize an abdominal bulge sooner.
"Granted, the uterus will eventually shrink regardless, but breastfeeding mothers achieve this most likely in half the time," DeBarthe says.
DeBarthe also says moms focusing on nutrition will automatically see weight loss. She recommends fruits and vegetables, lean protein, low fat dairy and whole grains and cereals. "These components are not only part of a healthy diet, but they maximize your body’s metabolism (and give you) the energy to provide care for your baby as well as building the body craved by many mothers after pregnancy."
Leap gained only 18 pounds during her first pregnancy, which she attributes to staying active. She even jogged several miles the day she delivered and was back to running within a week of the vaginal birth. "Since I had been so active while pregnant, I didn't have to wait as long as a lot of moms," she says.
Leap's second experience wasn't nearly as easy, however. She was down for the count for six weeks after having an emergency Caesarian section. However, nursing helped her drop the 20 pounds she gained, and she hit the road with her jogging stroller a few weeks later.
"My abs are better now than they've ever been," she says.
Like Leap, DeBarthe also stresses the importance of an exercise routine.
"Once you have established a routine with your baby, getting into an exercise program is crucial to getting your body to a leaner and a healthier you," she says. "Choose exercise that incorporates a variety of components: Pilates and yoga will assist in getting you back to being more flexible and back to doing the daily tasks with less difficulty. Resistance exercise will aid in shaping your body with toning and adding more muscle. Cardiovascular exercise will help with gaining stamina while you lose those unwanted pounds."
Add these foods to your postpartum diet
- Oatmeal or whole grains
- Low-fat yogurt
- Fatty fish
- Nuts
- Tomatoes, sweet potato and grapefruits.
- If you do not care for these foods, Omega-3 fish oil supplements and calcium w/ vitamin D supplement will be good substitutes. Continue your prenatal vitamin at least until you can get into a new routine.
Some gas-producing foods to watch if nursing
- Beans
- Broccoli
- Cauliflower
- Spicy foods
- Caffeinated items
Cherryh Butler is a nationally certified personal trainer, a group fitness instructor and a freelance writer. She lives in Kansas City with her husband and is expecting her first baby..