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I want to lose weight after my delivery! Can I go on a diet knowing that I’m breastfeeding?

A. It’s crucial that you don’t follow a strict diet, since this can negatively affect your breast milk volume and composition, and you wouldn’t want that to happen as breast milk is considered the optimal nutrition that you can offer your baby. It’s good to know that breastfeeding has many benefits for you too: It helps your uterus get back to its normal size and help you lose weight without dieting, only by eating sensibly!

Check out these simple tips that’ll help you continue to breastfeed your baby healthily and lose weight slowly (1/2 to 1 kilogram a week)

  • Choose foods that are nutrient-rich: from colored vegetables and fruits, to whole-grains,lean meats and legumes, low fat milk and dairy and a small amount of healthy fats.In contrast, avoid foods that are rich in calories and low in nutrients like sweets and junk food- these won’t produce more breast milk and can lead to weight gain.
  • Maintain a moderate portion size: you may feel hungry during breastfeeding more than any time in your life, so eat in moderation.
  • Snack healthy! Such as a handful of nuts, a piece of toast with low fat labneh or cheese, a piece of fruit, a small bowl of low fat milk and whole-grain cereals…
  • Drink plenty of water and healthy fluids such as soups, herbal infusions, low fat milk and laban and moderate amounts of fresh juices. These will help to replenish the fluids you secrete in your breast milk.
  • Start getting active 6 weeks after delivery (if your doctor permits). You can go out for a walk while pushing your baby in the stroller, but don’t exhaust yourself in doing heavy exercise, you’ll eventually return to your pre-pregnancy weight, just give yourself some time!

Use the Wellness Indicator tool to guide you to reach your healthy weight!

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