Breastfeed Your Way Thin

Contents

Introduction................................................................................................................. 1

Chapter 1:  Breastfeeding and Weight Loss............................................................ 4

My Weight Struggle........................................................................................ 4

Breastfeeding on your path to weight loss.................................................. 7

Breastfeeding and your weight loss program............................................. 8

Additional benefits of breastfeeding............................................................. 9

Chapter 2:  Water....................................................................................................... 11

Water and weight loss.................................................................................... 12

Drink more water........................................................................................... 13

Additional benefits of water.......................................................................... 15

Water Drinking Tips....................................................................................... 16

Breastfeeding Requirements......................................................................... 18

Chapter 3:  Nutrition.................................................................................................. 20

Importance of Nutrition

Food for health................................................................................................ 22

Nutrition for Breastfeeding........................................................................... 23

Nutrient requirements for breastfeeding.................................................... 25

Food Groups

Outline.............................................................................................................. 26

Grain Group..................................................................................................... 27

Fruit Group...................................................................................................... 30

Vegetable Group............................................................................................. 32

Protein Group.................................................................................................. 34

Calcium/Dairy Group..................................................................................... 37

Food Combining

Enhancing Digestion....................................................................................... 45

What is Food Combining?.............................................................................. 46

How does food combining help you lose weight?........................................ 48

How does food combining increase energy?................................................ 51

Is food combining safe for breastfeeding mothers?................................... 52

The basics of food combining......................................................................... 53

Sample Menu................................................................................................... 57

Healthy snack options.................................................................................... 61

Additional Concerns

Food cravings.................................................................................................. 61

Reducing fat and sugar................................................................................... 63

Alcohol, caffeine and breastfeeding.............................................................. 64

Your nutrition plan......................................................................................... 65

Alternate calcium sources.............................................................................. 69

Chapter 4:  Exercise................................................................................................... 72

Light Activity

Breathing.......................................................................................................... 75

Walking............................................................................................................. 81

Additional exercise ideas

Yoga.................................................................................................................. 84

Swimming........................................................................................................ 85

Stretching......................................................................................................... 89

Schedule your fitness routine........................................................................ 90

Specific exercise for problem areas

Abdominals...................................................................................................... 91

Kegels............................................................................................................... 94

Chapter 5:  Elements of Success............................................................................... 97

Goals

The importance of goals................................................................................. 99

How to develop effective goals...................................................................... 100

Condition Yourself

Get yourself to follow through...................................................................... 103

Visualization..................................................................................................... 104

Affirmations..................................................................................................... 105

Positive thinking............................................................................................. 107

Journal.............................................................................................................. 108

Support............................................................................................................. 108

Be committed.................................................................................................. 110

Chapter 6:  Time for yourself.................................................................................... 111

Home Spa

Pamper yourself.............................................................................................. 112

Mini home spa treatments............................................................................ 112

Mama Chic

Nursing wardrobe........................................................................................... 116

Outer Beauty................................................................................................... 118

Leisure Time

For yourself..................................................................................................... 120

A Final Note................................................................................................................. 121

Resources..................................................................................................................... 123