Want to know how to boost your energy and lose weight?
Now that you are a new mum, after the newborn fog has lifted, you may be thinking about how you can get back to your pre-pregnancy weight. With so many new responsibilities of motherhood, the thought of dieting and exercising can sometimes seem overwhelming. Lack of energy due to sleep deprivation and the stress of a new baby can sometimes lead you to just want to eat! You may also be breastfeeding, which means you can’t really cut calories too drastically without affecting your milk supply. So what can you do if you want to fit into your old clothes, but have all of the new mum responsibilities to think about also?
A balanced and healthy diet is critical for all new mums, to help maintain energy and stamina, in addition to helping you lose weight. Adequate calories and nutrient balance is particularly important for those mums who are breastfeeding, since your baby is depending on you to provide 100% of his or her nutrition. For breastfeeding mums, it is generally recommended that women consume 500 calories per day more than mums who are not breastfeeding, but this may vary by activity level and for each individual. Trying to cut your calories too low can effect milk supply and may slow your metabolism, preventing weight loss. The key to losing weight is to consume slightly fewer calories than would be required to maintain your weight and to increase your level of activity. This is a very safe approach to fat loss that has a much greater likelihood of achieving long term success.
The quality of the calories also matters for mums trying to lose weight after pregnancy. First, try to limit foods that are low in nutrients, but high in calories. These are generally processed foods, full of sugar or salt that may taste good, but actually increase hunger and lead us to eat more. Most of these processed foods are found in the middle aisles of the grocery store, so shop around the perimeter when possible, only heading into the aisles for specific items. As you may have read in the In Shape Mummy Free Opt-in Gift, eating foods low in nutrients gives the body a message that we actually need to eat more food so that we can meet our nutrient needs. If our body does not get the nutrients it needs, it will send a signal encouraging us to eat more food (often not nourishing choices), and therefore more calories. Consuming more calories will prevent or slow down weight loss.
Alcohol is also high in calories, and does not contain any vitamins or minerals, therefore should be significantly limited or avoided completely. Alcohol alters your metabolism, encouraging any food consumed to be stored as fat, so if you are trying to lose weight, it is best to limit your consumption.
What are the best foods for new mums? Foods that provide the right balance of carbohydrates, protein, and fat. Carbohydrates, especially from wholefood sources such as whole grains, vegetables, and fruits, will give you energy to care for your baby and yourself throughout the day. Your carbohydrate sources should be high in fibre, as fibre contains no calories, but provides bulk to food leading us to feel more satisfied after meals. Protein, such as chicken, lean beef, fish, and eggs, will help reduce cravings and make you feel fuller for longer. Protein is also necessary to heal from childbirth and a requirement for your baby’s growth. Lastly, fats get a bad reputation sometimes, but are one of the most critical nutrients for mums and babies. The human brain is made up of 60% fat. As your baby begins to grow and develop its brain, it needs fat. If you are breastfeeding, the only source of fat for the growing brain is from you. Therefore, it’s critical to get adequate amounts of fat in your diet, especially the essential fatty acid DHA one of the omega-3 fats. Omega-3s can be found in fatty fish, such as salmon, and also in plant-based sources such as walnuts, flax, and chia seeds.
Calcium and vitamin D are also critically important for new mums as well as for developing babies. Calcium, although it is plentiful in dairy, can be found in other foods also such as almonds or green leafy vegetables. Consuming foods high in calcium has been shown to help with weight loss, especially in the abdominal area, a trouble spot for many mums. Aim for about 1000-1200 mg of calcium per day. Vitamin D works hand in hand with calcium, helping its absorption. Vitamin D also plays a role in maintaining a healthy body weight. Vitamin D comes primarily from the sun, so try to sit outside for 10-15 minutes daily to boost your vitamin D. Sitting in the sun can also help improve mood and increase your energy.
Maintaining a healthy diet will help you and your baby thrive during these early months, but don’t be too hard on yourself if the weight loss does not occur as quickly as you think it should. Stick with a balanced diet, eating plenty of fruits and vegetables, lean proteins, and healthy fats, but also be patient with yourself and your body. It took 9 months to gain the weight and create a beautiful baby, so the weight isn’t going to fall off overnight either. Just stick to a balanced eating program and your body will naturally achieve its own healthy weight.
The In Shape Mummy program is your recipe for success; all you need to do is follow it. We’ve done all the hard work for you. In Shape Mummy’s expert nutritionists have designed the meal plans to ensure that you get the right balance of essential nutrients every day to make you feel more energised and invigorated. In Shape Mummy carefully works out the optimum number of calories per day for you, taking into account your height, weight, age and whether you are breastfeeding. You don’t need to think about calorie deficits or about counting calories. The meals have been planned so that you consume the number of calories that you need to shed fat without going hungry.
Everyone is different and this is not a ‘one size fits all’ approach. We do not believe in giving the same meal plan to a 70kg and a 130kg woman – the latter would go hungry so it would not be sustainable. Busy mums don’t have time to count calories so we’ve done it all for you. As you lose weight your requirements will change, so we adjust your meal plans accordingly. We don’t believe in a one size approach.
Julie Masci, BHlthSc, APD, AN
Julie Masci is an Accredited Practising Dietitian and Nutritionist. She is a Mum to two boys - a blueberry loving toddler and a bouncing newborn. Julie has appeared on Brisbane’s televisions as an expert dietitian on Channel 9 News, Channel 7 News, Today Tonight and Brisbane Extra, as a diet and nutrition expert. She has extensive experience as a public speaker on a variety of nutrition topics, such as obesity, diabetes, and digestive health. In her career, she has been a monthly contributor to Prevention Magazine as their Grocery Guru and Australian Weight Watchers magazine. Julie is one of In Shape Mummy’s dietitians and the founder and director of New Life Nutrition.
