Choose foods rich in iron, protein, and calcium, as opposed to foods with empty calories or those high in fats or sugars. High protein foods are especially important because they will keep you feeling full for longer. Try to avoid foods that are highly processed or that are simple carbs, like white bread, white rice, cookies, and candy. This will help you lose weight without sacrificing your nutritional health.  Good sources of iron include whole-grain products, dark leafy vegetables, and citrus fruits. Eggs and dairy products, as well as leans meats, soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains contain protein. For calcium, consider dairy products or dark green vegetables. You can also find calcium-enriched products like juices, cereals, soy milk, yogurt and tofu. Not only will it help you lose weight, but a healthier diet enhances the nutritional value of your breast milk. Junk foods and fast foods offer empty calories that do not offer sustained sources of energy you need to take care of yourself and your baby.  Avoiding the extra salt, sugar and preservatives in processed foods is better for you overall. Decrease your fat intake to 20-25% or less of total calories. Replace those fat calories with foods that are lower in fat, but higher in protein.  Watch out for hidden sugars in juices and sodas that add on additional calories without nutritional benefit. Many sodas also contain caffeine, which should be limited to less than 2 to 3 cups per day. More than that can disrupt your baby's sleeping habits (and yours). There are creative ways to chart the progress you have made in your efforts to lose weight. A weight loss chart can help you see on a daily, weekly, monthly and even yearly basis how much you have lost.  Make you own chart using an excel spreadsheet. This option allows you to include information that is most relevant to you. Download a weight loss chart. There are many different types of weight loss charts available with just a brief online search. Many are free to download and print out. There are examples of other types of body measurement charts available online as well. Get inspiration from what other people have done to create your own. If you chose to chart every day, pick the same time of day in which to weigh yourself and record it. Remember that you tend to weigh the least first thing in the morning.  It is easy to begin obsessing about your weight once you start to keep close track of it. Try to keep your charting within reason. Avoid weighing yourself more than once a day, and don’t get frustrated if your weight fluctuates both up and down. The stress that comes with a new baby is difficult to handle, but try to keep stress at bay as much as you can. Stress can get in the way of your weight loss plans. When you feel stressed, your body releases cortisol, which can increase appetite and drive you to eat more. Stress can also cause you to store extra “visceral fat” in your midsection, exactly where you probably wish to slim down the most.  To reduce stress, write down your feelings and frustrations during the day, so they don’t keep you up at night. Keep a journal of your experiences with motherhood, breastfeeding, and your efforts to lose weight. Talk about how you’re feeling. Share your thoughts with your partner or a trusted friend or relative. Commiserate about the challenges that come with a new baby with other moms online or in person. Try to focus on good moments with your baby, rather than the struggles that come with motherhood. Keep in mind that the time your baby is of breastfeeding age is very short. Ask for help. If you’re feeling overwhelmed with the responsibilities of breastfeeding and motherhood, reach out to those around you for help. Make sure your partner is shouldering his or her share of the burden. Ask grandparents to help take care of older children or help prepare meals.
اختاري الأطعمة الغنية بالعناصر الغذائية. تجنبي الأطعمة المعالجة كثيرًا والغنية بالدهون والسكر والكافيين. راقبي تقدمك. حاولي تجنب الضغط.