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For every mum who finds that breastfeeding can help with their post pregnancy weight loss, there is another mum who finds that breastfeeding doesn’t help with the weight loss, or in fact due to their increased appetite there is a weight gain when breastfeeding. Of course, the point to remember is that no two women are the same and we all have different bodies, shapes, metabolisms, BMR’s and we all lose weight differently. When we are breastfeeding it is important to eat a diet rich in nutrients as whatever we eat and out in our body can pass through to the breast milk so good nutrition and a healthy diet is essential.
But what about if we want to start losing any pregnancy weight post pregnancy and start following a weight loss or Breastfeeding diet plan? As long as you follow a healthy eating plan when breastfeeding, it is perfectly safe to start losing your baby weight.  The Australian Breastfeeding Association state that a healthy weight loss is approximately 500g a week when breastfeeding and that weight loss is safe when nursing. This is why we have ensured our Healthy Mummy weight loss plans and smoothies are ALL breastfeeding safe and have been created by leading nutritionists with consultation with the Monash University. If your baby suffers from colic, has allergies, has any digestive issues or any illness we advise discussing any diet plan with your Doctor as certain foods may exacerbate the problem. And when introducing any new food into your diet, we advise being alert to any food sensitivity in your baby such as a change in bowel movements and discontinuing any new diet plan if any food sensitivity occurs. Mothers who are breastfeeding should include 2 – 3 extra snacks per day and you can get healthy snack suggestions from our snack list here.
Iron is a component of a number of proteins including haemoglobin, which is important for transporting oxygen around the body .


Water is the best way to quench your thirst without getting the added sugar and kilojoules found in sweetened drinks, such as fruit juices, soft drinks, sports drinks and flavoured mineral waters. If you are finding it hard to eat foods with the right nutrition try using The Healthy Mummy Smoothie for your breakfast or lunch – or as a snack in between meals. Just remember, it takes 9 months to gain baby weight and it can take the same amount of time to lose it, so take it slowly and do it the healthy way.
If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding. Please only begin any exercise routine post birth after receiving the all clear from your Doctor or Physio and never put any pressure on yourself to do exercise before you are 100% recovered post birth – which could up to 12 months or more if you have had a difficult birth.
There are many diet plans on the market which have weight loss accelerants added in, are full of chemicals and can shock the body into short term weight loss at the cost of your health.  These commonly promoted fad diets can seem appealing if you are desperate to lose your baby weight but they are not healthy and they do not teach you about healthy eating choices and can interfere with your metabolic system as well as have a detrimental effect on your milk supply.
Since breast milk needs to contain an adequate iodine content to support your infants growing brain, a new mother’s iodine requirements are almost double than normal . Good sources of zinc include meats, breakfast cereals, brightly coloured vegetables and fruit . Although it doesn’t increase milk production, a good guide is to drink a glass at each meal and again with each breastfeed. It takes most women about 2 hours to clear the alcohol from the blood and their breast milk, so plan the occasional drink with this in mind .


A steady weight loss back to pre-pregnant weight should be the goal, rather than rapid weight loss .
This way you will always have good food in your house and won’t have to juggle shopping trips and your baby. The Healthy Mummy Smoothie has been formulated by leading nutritionists to help boost milk supply and aid weight loss and is free of any weight loss accelerants or caffeine. It is possible to meet these iodine requirements with food, although an iodine-containing supplement is usually recommended . Red meat, chicken and fish are the best sources of iron, as well as also being a good source of protein and zinc . They are also shown to be beneficial to the baby’s brain development and recent research suggests they can also help you lose stomach fat. It’s important to speak to your doctor before taking any supplements Good sources of iodine include bread, iodised salt, seafood, eggs and dairy .
Smaller amounts of iron can be found in green leafy vegetables and legumes, but they should be consumed with foods rich in vitamin C (such as tomato, broccoli or capsicum) to increase the amount of iron the body can absorb.



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