Ice skating!!! We were freezing our butts off but we were moving!
Find some friends who are happy to meet up a few times per week to exercise. This does not have to be an hour long Zumba class! Just DO SOMETHING. If it’s snowing out bundle up your kids and go for a walk in the woods. I used to do this when I lived in snowy NH, USA. If it’s crazy hot then meet up early at the beach or do something late afternoon when kids are cranky and getting out of the house entertains them. We will ALWAYS find an excuse to not get out and do something. It’s too hot, it’s too cold, it’s too sunny, I’m too tired, I’m too sick, I’m too this or that or the other thing. JUST. DO. IT. Like Nike says. Get over yourself and your little excuses. Except maybe wine…and Italian bread with butter that are calling your name from the counter. Look away! Just look away!
The DO NOT’S of weight loss while breastfeeding:
Don’t count calories and fat grams. As breastfeeding mothers most of us find that we are STARVING most of the time. Some of us start to really obsess about calories or want to limit their caloric intake. It’s not necessarily a great way to actually lead a healthy lifestyle long term though. Let’s take an example from two of my favourite foods. Reese’s peanut butter cups (just writing that out makes my mouth salivate) and my favourite healthy food, avocados. Reese’s peanut butter cups have 13 grams of fat in them and 210 calories. An average sized avodaco has 21 GRAMS OF FAT and 240 CALORIES! However, which food is the better choice? Avocado of course! What is more important than counting calories or fat grams? Actually eating real, whole foods! Again, remember we are also STARVING, LACTATING WOMEN. We need fat and we need calories. Just pick the REAL food options. Fat does not make you fat. Just look at people who do the carbohydrate free diets. They lose a TON of weight while eating huge amounts of fat. Am I saying to do this diet? NO!!!! We need carbohydrates whether or not we are lactating but the point is that it is not fat in of itself that makes us fat. Fat is not evil unless it comes from sources that are not REAL, WHOLE FOODS, or of course if we eat TOO MUCH of it. Everything in moderation, even healthy fats! Are you sick of reading “eat real, whole foods” yet?! 🙂
DO NOT. I repeated DO NOT hire your husband as a personal trainer. My husband has a degree in human movement science and while he is a high school teacher, he is also a personal trainer. When he tells me to do twenty push ups, I want to punch him in the face. This is not good for a marriage.
Don’t lost weight too quickly or detox. Losing weight too quickly can release toxins in to your breastmilk, just as a full on detox routine will do. You do not want these toxins being released into your milk which will then flow straight to your baby. Remember as mentioned before you are also making milk! The last thing you want to be doing is detoxing.
Do not buy a low fat/high sugar/high carb snack instead of eating real food. Don’t get sucked into the “low fat/low calorie” hooha! Focus on REAL FOOD. One of the most important parts to changing my diet has been finding the healthy, real food alternatives to what I grew up on. I was a child of the 80’s so I grew up on packaged foods, skim milk and margarine. Here are some examples of what I have changed. This is not a “sample diet”. We are not dieting remember!! We do not follow the same boring meal plan week after week. We still live like normal people. But we are in fact changing the way we eat…forever.
Instead of margarine eat REAL butter from grass fed cows. You can also use extra virgin cold pressed coconut oil, or olive oil. Avocado and nut oils are also great alternatives to margarine and vegetable oils. Vegetable oils (including canola) are not real foods, are highly processed and definitely not healthy for us.
Instead of pasta eat rice or quinoa (lower glycemic index so does not shoot our blood sugar up like pasta). I’m a HUGE pasta lover though so I of course still do eat this occasionally.
Instead of a bag of corn chips pop your own popcorn.
Instead of ice cream eat unsweetened yoghurt with a little bit of raw honey or maple syrup.
Instead of ramen noodles make your own from homemade stock and natural noodles. Add an egg and soy sauce at the end to make egg drop soup.
Make a huge salad at the beginning of the week so you can grab it easily for lunches.
Make a huge batch of sushi to snack on. Kids usually love sushi too!
The main point of my ramblings are that we need to eat (usually a lot since we are extra hungry), we need to stay away from dieting as it DOESN’T WORK long term, focus on eating real foods and we need to MOVE OUR BODIES EVERY DAY! Preferably without a personal trainer husband telling us to do 20 push ups. 🙂
Now get moving and go eat a sweet potato! Or take a nap if you are sleep deprived from frequent night boobing…both are important to do while you are a breastfeeding mother.
1.Illingworth RS, Kilpatrick B. Lactation and fluid intake. Lancet. 1953;2:1175. Lawrence (2005 ed, p. 326) summarized this study of 210 postpartum moms, in which half drank to thirst (averaging 69 oz daily) and the other half were forced to take 6 pints (averaging 107 oz) daily. Per Lawrence, “The mothers who were forced to drink beyond thirst produced less milk, and their babies gained less well.”