Pre pregnancy weight/height: 55kg/173cm
Weight at 39th week (right before delivery): 63.5kg
Current weight (5 weeks post partum): 56kg
Total weight lost so far: 7.5kg
Baby's weight: 3.2kg
After months of looking and feeling like a whale, I can't wait to get back to my pre pregnancy weight and being able to get back into regular clothes. However as a mom, I would also have to be careful not to go on a calories-restriction diet. I need the right nutrition in order to produce milk for my newborn. I also don't have my ob-gyn's all clear on starting workout yet, so I can only focus on eating. Yes, in order to lose fat and build muscle (because muscles burn more calories even when we are resting), I need to EAT.
Here is a list of super food that I stick to that helps me lose weight without losing my milk supply:
1. Salmon - One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. So easy to cook too. Sprinkle with salt and pepper, drizzle with a little oil and pan fry with skin side down. Alternatively, you could also bake it in the oven for 20 to 25 minutes (depending on the fillet size) at 220°C.
2. Eggs - It is cheap and you can have it many ways. It is a rich source of protein, vitamins A/D/E and good cholesterol. Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.
3. Omega 3 Fish Oil - I take this pre, post and during pregnancy. It reduces inflammation (joints/skin), lowers body fat, supports the heart, brain and immune system. Great for our skin too.
4. Yogurt - I buy only plain full fat or low fat yogurt. Frozen yogurt or yogurt with fruits at the bottom are laden with sugar, which is a big no-no. Yogurt has bacteria that improve your gastrointestinal health and also a source of protein and calcium, exactly what you need for milk production. I add berries and roll oats into my yogurt to bulk it up.
5. Berries - Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh, frozen or dried. Great as a snack when hunger strikes.
6. Oats - Oat is great for building and maintaining milk supply. It also reduces cholesterol and provide low-GI carbs for energy, and high in soluble fiber. I eat it with milk/yogurt with a sprinkle of cinnamon almost every morning.
7. Chocolate - Yay for this one. Chocolate contains theobromine, which has been found to increase a mother's breast milk supply. Some mothers find chocolate affects their baby because of its caffeine content. I have had no problem even when I consumed almost half a bar at one go. Do monitor your intake if you have concern.
8. Broccoli - High in cancer-fighting phytochemicals. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Do monitor your intake of cruciferous vegetables such as cabbage, cauliflower and kale during breastfeeding though. Some mothers claim it makes their baby gassy.
9. Spinach - One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Good source of iron for our milk too.
10. Garlic - Garlic has been used by nursing mothers for centuries. You don’t need to go overboard, but adding garlic to your foods not only adds another layer of deliciousness, it also boosts your milk supply.
11. Tomatoes - Lycopene prevents cancer while alpha-lipoic acid helps the body to convert glucose into energy. Tomato & basil soup, homemade marinara sauce with pasta and tomato salsa are our family's favourite.
12. Oranges - Vitamin A in oranges is necessary for healthy growth and development, thus an essential nutrient in our milk for our babies. However, I only eat whole fresh oranges and I don't drink processed orange juice which often has added sugars.
13. Apples - Pectin in apples helps weight loss by increasing satiety. Apples with skin on are also the strongest antioxidant after cranberries. Unfortunately apples are one of the most pesticide-contaminated fruits. Make sure you wash thoroughly or buy organic.
14. Carrots - Their huge beta-carotene content improves milk supply. Carrots are also rich in fiber, low calorie and helps in shedding the extra baby weight. Peel and slice a bag of carrots at a time and store them in your fridge for easy snacking.
15. Mixed Nuts - Contain mono and polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Cashews, almonds, and macadamia nuts are the most popular choices for giving your milk a boost. Opt for low sodium, or salt-free versions when possible. Excellent snack choice.
16. Water - This is a no-brainer. We need to be adequately hydrated in order to lactate. Drinking water prevents water retention, helps postpartum recovery and suppress hunger. If possible, have a glass of water before or after each feed.
Losing weight and maintaining a svelte figure can become effortless. Watch out for my post on 'Habits of a Fit Mom' by end of this month to find out more. Do follow my Facebook page, so you would not miss out on future posts.