Dear reiderses,

It’s not unusual for some women to hold on to some of their weight while still breastfeeding. Don’t panic! You will get there in time with good eating and exercise habits. The more you practice now while breastfeeding, the easier it will be to take off the rest of your weight when you stop.

Here are some guidelines:

Keep calories from going too low. This is especially important while you are breastfeeding. If you cut back too much, you will risk lowering your metabolism and lose muscle tissue, not fat. You also risk halting weight loss altogether, as your body will hold on to your fat instead of burning it off. Remember: Breastfeeding burns around 300 calories per day.

Space your meals and snacks. Make sure your calories are spread evenly throughout the day. This is SO important! Most people, when they try to lose weight, end up attempting to consume as little as possible during the day, to “save” calories for later. It almost always backfires, and is the worst thing you can do for your metabolism! On a 2,000 calorie meal plan, aim to have ~400-600 calories at your meals, with two to three ~200 calorie snacks in between. Try to eat every 3 hours or so to keep your metabolism burning efficiently.

Have balanced meals and snacks. Ever have just a garden salad for lunch and find yourself hungry in less than an hour? Including some protein (lean meat, turkey, chicken, tuna, cottage cheese, beans) and/or healthy fat (a little olive oil, nuts or avocado) can help prevent cravings and help you feel satisfied. Examples would be: 2 eggs with a whole grain English muffin; turkey on whole wheat with light mayo, lettuce, tomato and cucumbers; salad with tuna, beans, and small amount of olive oil dressing; hearty bean soup; a bowl of oatmeal with sliced banana and a handful of walnuts; low-fat cottage cheese with almonds and sliced fruit; chicken or fish with veggies and a sweet potato.

Eat high-fiber foods that are wholesome and satisfying. These “good” carbs will keep you full without breaking your calorie budget. Examples would be bean soups, lots of cooked vegetables, salads and whole grains (oatmeal, brown rice, barley, whole-grain breads and cereals). Eating nourishing foods also helps keep junk foods and sugary foods on the back burner, where they should be.

Forget perfection. Don’t forget to let yourself have a treat once in a while too! You do NOT need to have a perfect diet to be healthy or lose weight. If you eat a wholesome, balanced diet most of the time, you can and should enjoy treats in moderation.

Be positive and patient. Don't approach this with a “diet” mentality, but rather a positive lifestyle change. You need to be especially careful if you have a history of an eating disorder. Remind yourself that you are changing your eating habits for health, weight control, quality of life and to set a good example for your child. Feeding your body nutritious food is truly a gift you can give yourself and your whole family!