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Ask Our Experts: Exercise

I gave birth five months ago and would like to lose weight through exercise and a healthy diet. What would you recommend I stay away from in terms of food. I am also still nursing my daughter, by the way.~

While you are still nursing your baby, it is best to lose the extra weight gradually by using healthy eating principles and exercise. A slow, gradual weight loss of about half a kilo per week is a safe goal during breastfeeding. Bear in mind that you should not consume less than 1,800 calories per day because going below this may not only put your milk supply at risk but it may also cause significant decrease in your bone mineral density.

Balanced meals with sufficient supply of important nutrients such as protein, calcium and fiber are the keys to help you to reach your healthy weight while keeping your baby well-nourished. Do this while cutting down the intake of calorie dense foods such as foods high in fat and foods packed with simple sugars.

Consider the tips below for a clearer guide:

  • Try having small, frequent meals instead of three big meals to curb your hunger and help your body to better utilize the consumed calories. Choose healthy snacks such as a handful of nuts, a glass of low fat milk, a tub of low fat yogurt or fresh fruits in between main meals.
  • Cut down on fat intake by choosing low-fat or fat-free products, trimming off all visible fats from meat before cooking and using only small amounts of oil during cooking. Consider grilling, baking, steaming, roasting or stir-frying when cooking your meals.
  • Choose lean protein such as lean meat, poultry, fish, beans, legumes and soybean to ensure sufficient protein intake.
  • Choose foods that contain little or no added sugar. Stay hydrated by drinking plain water or unsweetened beverages instead of flavoured drinks as well as fruit juice with no sugar added.
  • Eating high fiber meals and filling half your plate with fruits and vegetables during main meals will help you feel fuller for longer periods of time and prevent constipation. Swap the refined grains in your daily meals with whole grains options such as brown rice, wholemeal bread and whole grain cracker.

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