Women, who are breastfeeding, need an average of 500 extra calories per day to supply the nutrients needed for themselves and their newborn baby. It’s important to eat regularly when you breastfeed and to make sure you get the vitamins and nutrients that your body needs for to sustain you and feed the baby. Follow doctor’s guidelines when it comes to dieting while breastfeeding.

Be sure to eat regularly.
I suggest eating at least every 3 hours, stopping about 3 hours before bedtime. Eat small meals that are easy to digest, as sometimes constipation becomes a problem following delivery. With so much to do for the baby, it will be helpful to plan your meals in advance to you can ensure you have time to eat a healthy meal.

Be sure to eat healthy.
Your daily meals should include leafy greens, fruits and vegetables as well as a protein at every meal. Be sure to add whole grains such as brown rice, quinoa, oatmeal and whole grain bread.

Get the clearance from the Doc and start exercising ASAP.
Before you begin exercising after having a baby, get the approval from your doctor that you are healthy enough to participate in a women’s fitness program. Once you get the okay, get started exercising right away.

Now, I know that many mothers are reluctant to leave their babies with a sitter or in a nursery. The good news is that it’s possible to get plenty of exercise in and around your home. Enjoy the fresh air when the weather is nice and put baby in a stroller then go for a nice long walk or jog to get the aerobic exercise your body needs to burn fat. Alternate with strength training exercises, including weights for a complete women’s fitness program that will get you back in shape and provide a multitude of benefits to your health.

Exercise is essential to all women, especially new mothers. Not only for the physical benefits of losing weight and getting in shape, but for the psychological advantages that fitness provides. The release of endorphins that are prevalent during and after exercise can help to discourage depression that sometimes follows pregnancy.

Get at least 30 minutes of exercise per day for at least six days a week. The seventh day should be one of rest, which is critical to your health and well-being.