Post-pregnancy weight loss

Hi, Lina7. A couple of the key principles of this program are consistent with recommended diets for dealing with hypothyroidism, namely small frequent meals throughout the day, and avoiding raw soy. Other tips include not taking iodine supplements unless you are deficient. If you eat the following foods, it is best if they are cooked (many you would cook anyway): soy, pine nuts, peanuts, millet, strawberries, pears , peaches, many root vegetables (i.e. bamboo shoots, sweet potatoes, kohlrabi, turnips, rutabaga, radishes, horseradish), greens (i.e. spinach, bok choy, collard, mustard, kale), Brassica vegetables (broccoli and broccolini, Brussels sprouts, regular and Chinese cabbage, cauliflower), canola/rapeseed.

If you are still nursing, it is absolutely OK (and een recommended) to add a little extra. Extra-virgin olive oil is excellent, but don’t forget a few extra proteins and carbs, too here and there (and more fluids, too).

Hi, Lina. You need about 1/2-2/3 more carbs and protein, and about a fifth more fats and fibers than you would when you were not pregnant, and a total of about 13 glasses per day of fluids.
The Trim Down Club program diet already provides a lot of protein, so you won’t need to add very much. Snacks are a great place to add the extras, to provide an even flow of nutrients throughout the day. Good foods to add include legumes, which are high in carbs and fiber with some protein, and nuts (especially almonds and hazelnuts), which are high in good fats with some protein; one serving of each three times per day will meet your needs. If you are able to drink a glass of water nearly every hour you’re awake and out of bed, you will probably meet your needs.

Hi, Lina. When you started your post-pregnancy nutritional plan, was it based on this program, or from something else? Since nutritional needs go up during nursing, it is more important than ever not to eat too little, because the rebound weight gain mechanism is even stronger. If you want, you can post a typical day’s menu that you got from the Menu Planner application here, and I can do some quick calculations for you. In the meantime, below are a few tips for weight loss while breastfeeding, while making sure you are producing adequate milk to meet your infant’s needs (principles very similar to those of the Trim Down Club program):
1. Eat balanced meals and snacks every few hours. Newborns generally eat every three to four hours or more often, which means your body is using energy to produce milk that often.
2. Drink plenty of water. Breastmilk is 50% water, and water is also an important part of the metabolic process. A good rule of thumb is to drink at least eight ounces after every nursing session around the clock.
3. Do not ignore hunger cues or delay responding, even if you only ate a short time before. If you’re hungry just an hour or two after eating, perhaps the meal or snack was high in carbohydrates. Since they are a primary energy source, your body burns through them very quickly. Make sure you also have protein or fat with your carbohydrates to see if this pattern changes and you are satisfied longer.
4. After you have been released for exercise by your medical provider, work to establish a fitness routine that gradually increases in frequency and duration. Be sure to include both cardio and strength training exercises that focus on your core. Try to include baby when possible. Strollers or front-of-the-body baby carriers provide wonderful resistance to help get your heart rate up while walking. Get outside or to a mall to walk and spend time with baby. Your little one can also be a great partner for strength training as well. These demos will help you learn how.
5. Remember that you gained weight slowly and you should lose weight slowly. Don’t try to do anything drastic to lose weight faster. Instead, work on establishing healthy eating and fitness habits that will allow you to maintain a healthy rate of weight loss without dieting. Remember it is important to include a variety of foods in your healthy eating plan.
6. If you are exercising, have a physically demanding or active job, or spend much of your day running around after other children and caring for your home, you may need even more calories than you think. Most times, hunger will help guide your intake to meet these increased needs as you work or care for your family. As long as you are listening to your hunger cues and eating enough to satisfy those cues, you should be meeting your body’s needs. A good rule of thumb if you are very active is to eat an additional 100 calories for every mile run or 15 minutes of exercise over and above the increased needs you have for breastfeeding. So, if you run three miles, you’ll need to add 300 calories throughout the day.
7. Some new breastfeeding moms will continue to lose more weight after reaching their pre-pregnancy weight because they have developed an efficient metabolic rate. This may seem ideal, but it can lead to a decrease in milk production, which is not desirable if you hope to continue breastfeeding.
8. If you want to drop below your pre-pregnancy weight, realize that your body may or may not cooperate. If weight loss was difficult before pregnancy, more than likely, you will have trouble both losing additional weight and providing an adequate milk supply. Instead of focusing on losing weight, consider your return to a pre-pregnancy weight a great success and focus on strength training to increase muscle strength and definition. The added muscle will help boost your metabolism.

Hi, KLTT. Try sipping on something instead of nibbling – tea or even a mug of fat-free cocoa is better than a huge amount of carb-rich snacks. Make exercise – even just a walk or any sort of movement in front of the TV – part of your “me” time. Find me-time activities that use your hands to an extent where eating is not practical, or that take up your attention so deeply that you don’t need the carbs.
If all else fails, cut back gradually on the amount on which you nibble – portion ahead of time, and make it a little less each time.