Whether you're looking to drop a few pounds or would just like to see your toes again, baby weight loss goals are a different challenge. Two Atlanta dietitians - Nicole German Morgan, RDN, LD, CLT, a registered dietitian in Buckhead, and Rachel Brandeis, MS, RD, shared some strategies for women trying to shed baby weight:
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Breastfeeding mothers in particular tend to forget they'll need extra water in the early days, according to Morgan. "Staying hydrated allows you to maintain a healthy milk supply and to continue to burn loads of calories from breastfeeding," she said. "Without water, the whole process slows. When you stay hydrated, you can take advantage of the 'free' calorie burn from breastfeeding."
Eat some oats.
Morgan, who provides nutritional counseling and specializes in thyroid nutrition and weight management, also recommended oatmeal for new moms. "Oats may help milk supply, and in the oatmeal form they are a very filling source of carbohydrates to help you eat a little less," she said. "Just make sure to make your own oatmeal to avoid the added sugar in pre-flavored varieties."
Give yourself a break if you're nursing.
Brandeis, who is now in private practice but once spent six years at Northside Hospital as the dietitian for its weight reduction clinic, advised new mothers not to expect to lose all their baby weight. In fact, she said it's not even a desirable goal. "Nursing requires a certain amount of body fat, so most women tend to hold onto the last 10 extra pounds until after they are finished nursing," she said.
Eat filling foods.
Women who are trying to lose weight after having babies should focus on foods that keep you full for long periods, including those that are high in protein. "Increase your protein portions," Brandeis said, "not liquid protein such as protein shakes, but solid protein." Protein from lean meats like chicken, fish and turkey will help you feel full without adding lots of calories to your diet, she added. She also recommended eating solid proteins such as lean deli meats, eggs and egg whites, cottage cheese and Greek yogurt.
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