It is important to be patient and take a sensible approach to weight loss. Generally, a sensible approach includes increasing physical activity and moderately decreasing the amount of healthy calories you eat by watching your portion sizes. For women who are breastfeeding, calorie intake should not be decreased until they are done breastfeeding. Don't let this frustrate you, though. In general, breastfeeding women tend to lose weight naturally, even with additional calories, because their bodies are burning calories simply through the process of breastfeeding. Breastfeeding requires about 800 calories daily. Stored body fat from pregnancy kicks in about 300 calories for milk production. Your dietary intake needs to supply the rest. That adds up to about an extra 500 calories per day, or 200 more calories than you needed during pregnancy.

You may not be advised to diet, but you can still eat a healthy diet, avoid empty calories, and exercise with your doctor's permission. An 8-ounce to 2-pound weight loss per week (1 pound if you're breastfeeding) is considered healthy. Rapid weight loss can affect breastfeeding and comes from a loss of fluid and muscle — your goal, on the other hand, is to lose fat.

A Healthy Plan

A healthy weight loss plan does not need to be complicated or expensive. If you were eating a healthy diet during pregnancy, then you simply continue those habits while eating less. You need to devise a healthy eating plan that includes plenty of fruits, vegetables, and whole grains. Include fat-free or low-fat dairy products and lean proteins such as lean meats, poultry, fish, legumes, and soy as well. Your best bet is to visit a registered dietitian who can give you the education and guidance you need to lose weight safely and effectively as well as keep it off for a lifetime.

Losing Tips

Follow some simple guidelines to lose weight the smart way. Become physically active by walking, or take up another aerobic activity for thirty minutes a day most days of the week. Check with your doctor before starting to exercise. Stick to a healthy plan that provides about 1,200 to 1,500 calories per day. This level depends on many factors including your amount of physical activity as well as your age. If you are breastfeeding, you will need calories. Keep your fat intake to no more than 30 percent of your total calories (30 percent is about 40 grams of fat on a 1,200 calorie diet). When watching your fat intake, fat-free and lower-fat products are a better choice. However, don't forget that these foods still contain calories and that you do need some healthy fats in your diet.

Include at least five servings of fruit and vegetables in your diet each day. In addition to the health benefits of a plant-based diet, the fiber in fruits and vegetables will help you feel full and help you eat less. Drinking all of your recommended water each day can also act as an appetite buffer. Plan your meals ahead of time; thinking ahead can really help you choose healthy foods and cut back on the total calories you eat. Eating breakfast every day can help you manage your weight and may help curb binge eating later in the day.

Changing your eating habits can be tough — expect temptation, and have a plan of alternative strategies already mapped out. Try keeping a food journal of what and when you eat. People who lose weight gradually (½ to 2 pounds per week) are more likely to keep the weight off. Weigh yourself once a week to monitor your progress. Weighing yourself more frequently than that can lead to discouragement because weight fluctuates daily with changes in fluid balance.