[rohana74]

Hello
My figure;
Weight 80 kg
Height 165 cm
Age 33


I am lactating my 2-month baby. The problem is I want to reduce my weight since I am overweight.

Can you give me some guides to reduce weight with several diet menus and also the calories intake guideline.

Please help me...

[baby broody]

hi, I was in the same situation when I breast fed my baby, but I only did it for about 6 weeks, I lost just over a stone of my pregnancy weight in a year by healthy eating and exercise. If u are thinking of continuing to breast feed u need to continue a good healthy diet because wateva u eat most of it goes through your breast milk as nutrients for your baby. Breast feeding itself makes you lose weight, also as you are nearly over the 10 week mark you may also start exercising, at your local gym, at home, or just by going for half hour walks, take the baby along as well. I'm not 100% sure but a think a healthy calorie intake is 1500.
I hope this is of sum help to you - keep your spirits high

[lovelesspa]

Well congratulations, a mild diet and exercise program can help you lose weight, A diet of 1800-2000 calories a day is good for gradual weight loss and milk production. (Or you can decrease you intake by 500 calories a day and exercise 45 minutes a day 4 times a week) You must have the right nutrition for you and your baby, no fad diets, no diet pills, no elimation of entire food groups, no starvation diets, If you cut back too much your baby won't get the right nurtition. Look to lose NO more than 4-5 pounds a month, in order not to hurt baby's health, 1 pound of week is a good, healthy loss. You and your baby need:
6 servings of whole grains, bread, rice, cereal, pasta
3 servings of fruit
4 servings of veggies
4 serving of dairy
6-8 oz. of protein
And keep taking your prenatal vitamins to keep up on eveything. Cut out or at least cut back on junk food, chips, cookies, cakes, soda, and candy. Watch portion sizes, don't go back for seconds, read nutritional labels and stick to one portion sized meals. Drink at least 8-12 glasses of water, I would start exercising on an exercise bike for up to 1 hour, work up to it, start walking start 10-15 minutes and work up to 45 minutes of walking. Swimming, aerobics, resistance training, work into other areas of exercises when you get your full strength back and aren't so tired. Walking with the baby is a great starter, and mine use to fall asleep so it was great! Breastfeeding is excellent in itself for your baby and you, so with just small changes right now you'll do fine.