How to Lose Weight While Breastfeeding? Giving birth and breastfeeding for many is one of the most tender moments of motherhood, despite the discomfort that comes with it sometimes.
During this period, many women might wonder, “Can I lose weight while breastfeeding healthily?”.
Pregnancy weight gain is average; most women begin to deflate and experience postpartum weight loss after childbirth.
Still, there’s no one-fit-for-all when it comes to weight loss processes, and this includes pregnancy weight. But don’t worry; you can indeed lose weight safely while breastfeeding!
WHEN CAN I START LOSING WEIGHT?
It is suggested that you wait for at least 6-8 weeks post-partum before you begin losing weight.
It is because your body requires this time to heal from birth and to establish a solid milk supply.
Many mothers lose weight during the first few months of their pregnancy by eating a balanced and healthy diet. They continue beating until they are hungry.
How To Lose Weight While Breastfeeding?
Healthy Diet
Breastfeeding mothers need a well-balanced diet to produce a healthy and nutrient-dense milk supply for the baby’s well-being.
During this period, low-calorie or low-carb diets are not that necessary. Measuring and distributing the needed calorie intake among proteins, carbs, and healthy fats is a good approach.
Eat a little and often. To avoid snacking all day, divide your daily intake into 4 or 5 meals. If you don’t have much time, three meals are still fine.
Some types of food like olive oil, almond milk, string cheese, whole grains, lean proteins, carbs like brown rice, fruits, and other healthy snacks like carrots, cucumbers, and Greek yogurt are beautiful options for you!
Take Exercises
Breastfeeding moms have an increased caloric expenditure, as they need more energy for breast milk production.
They can use this fact to their advantage, as their bodies burn extra calories.
Many articles suggest going for a brisk walk or enrolling in a gym for good postpartum exercise with a certified personal trainer.
Along with healthy eating habits, this strategy will let you burn more calories during the day.
Cut Down Empty Calories
How do you Lose Weight While Breastfeeding fast moms? Cutting calories from processed food, aka junk food, is a must.
It’s true that sometimes, taking care of a newborn can be stressful, and too often, a nursing mother might think that a piece of chocolate cake or ice cream might help with the mood.
Although comfort foods can boost happiness, remember that they come with too many calories, thus, consequent extra pounds.
It’s not about completely cutting out sugars and other foods you like but trying to use small portions occasionally to avoid an unnecessary increase in caloric intake.
Get An Appointment With A Nutritionist
Seeing a professional is a sage choice. You can tell your nutritionist about your weight loss goals and get a program specially designed for you and your baby.
The doctor shall bear in mind that you are eating for two. Also, you can get information from online sources, such as HealthCanal, which states that specific vitamins and dietary supplements can improve your overall health.
Read More: How To Gain Weight While Breastfeeding? – Best Tips
Track Your Calories
LookAfterBabies.com says most moms can maintain their milk supply with 1800-2200 calories daily.
Since you might feel hungry during breastfeeding, keeping track of calories will keep you on track and help you avoid overeating.
I am a huge fan of apps like “Lose It” on my phone. I can log in to my food and drink
while breastfeeding my baby. I believe that calorie tracking does not have to be an ongoing process.
But losing weight is a matter of calories instead of energy expenditure, and keeping track of your calories to track the portion size will help you reach your weight loss goals post-partum quicker.
If you stay in a slight deficit of calories, you’ll lose or maintain weight. I suggest eating about 1800-2200 calories and following as closely as possible.
You can experiment with adding or reducing a few hundred calories each until you reach a desired level.
If you’re exercising, increase the calories you consume on days when you work out.
The suggested amount is 300-400 calories. This amounts to a shake with protein.
Move More but Not with Exercise
In the infant and breastfeeding stage, you are less active and passive as you breastfeed
and snuggle your infant. This means you’re not burning the same calories throughout your day. Yes, breastfeeding can burn calories; however, being more active could help offset the extra calories.
I want to introduce you to the fancy term for weight loss known as “N.E.A. T” or “Non-exercise Activity Thermogenesis“.
This is the total number of calories the body burns for everything we do, including eating, sleeping, or sporting-type exercise.
Our bodies burn all the calories they can consume throughout the day. It is due to cleaning the house, walking with your kids, working with gardeners, or washing laundry.
Essentially, the calories we expend by simply moving our bodies.
The more calories we burn throughout the day via exercising or N.E.A.T., the better we can control or shed weight.
If you are more sedentary than usual, place the child in a baby carrier, begin with a clearing-out project, or do laundry.
Add Extra Protein
Protein is the primary building block of the entire human body.
It not only helps us repair and rebuild our muscles, but it can also help us manage our appetite.
Increased muscle mass aids in boosting your metabolism, which allows your body to generate additional calories during your day.
If you find it challenging to cook enough protein, you can try making the daily protein shake. It is my favorite during my pregnancy and nursing.
Collagen is the main protein that makes up our hair, nails, skin, joints, ligaments, and connective tissues.
However, collagen will repair joints and connective tissue in the central region to aid your body in healing from the effects of pregnancy.
If you want to prevent hair loss post-partum, collagen will aid you in this.
Try Electrolyte Drinks
The jury isn’t out whether electrolyte drinks assist in the supply of breastmilk; I believe in it.
There is a chance that we will lose a significant amount of electrolytes from sweat.
The theory behind drinks containing electrolytes, such as Gatorade, suggests dehydration and electrolyte imbalance may reduce breast milk supply.
I consume one Gatorade Zero or the PowerAde Zero daily when breastfeeding. If I notice a drop in my intake, particularly after a hard workout, I down water or Gatorade Zero.
Make sure you select those that have low or no calories.
Don’t Give Up!
I know this is far more simple to do than it sounds. It’s crucial if you’re not seeing the results you’d hoped. It’s hard not to get frustrated when you feel uneasy about your post-partum physique.
It is disappointing that you cannot achieve your goals as fast as you’d hoped.
However, keep in mind that breastfeeding may aid in weight loss. It can hinder you from losing the final few pounds.
It is crucial to be aware that each person is different and experiences weight loss in another way.
Most importantly, it would be best to focus on your personal goals and not compare your achievements with others.
If you are steady with your work, perseverance, and commitment will eventually pay off!
Don’t skip meals
Avoid skipping meals while breastfeeding. Don’t skip meals even if you are trying to shed some weight. Skipping meals can slow the rate of metabolism.
It causes your strength levels to fall, making it harder to stay active and care for your infant.
Additionally, eating too many calories a day can result in weight loss that is slow or even stops.
If you cannot make enough time to eat, you can try to eat small meals all day. A healthy and nutritious snack is a good idea, like eating a fruit piece following a meal to replenish lost calories.
Diet While Breastfeeding: Is It Necessary?
Breastfeeding can help lose extra weight, but dieting is not recommended as it can be detrimental to the mother and the quality of the milk.
In general, diets (especially fad diets) are not recommended after childbirth since breastfeeding favors the elimination of fat deposits accumulated during pregnancy by following a proper diet.
It is usual to lose half to one kilo per month during the first six to nine months.
Also, excessive dieting will cause a loss of muscle mass and impede a healthy milk supply, as you won’t have the needed daily calorie intake to produce it.
WHEN CAN I START LOSING WEIGHT?
It is suggested that you wait for at least 6-8 weeks post-partum before you begin losing weight. It is because your body requires this time to heal from birth and to establish a solid milk supply.
Many mothers lose weight during the first few months of their pregnancy by eating a balanced
and healthy diet. They continue beating until they are hungry.
Why Can’t I Lose Weight While Breastfeeding?
However, losing weight in nursing can be slower than we expected.
There are some reasons you won’t lose weight nursing.
1. Affections are rising
The body burns approximately 425-700 EXTRA calories every day while breastfeeding. This may cause you to feel hungrier than you usually do.
The caloric deficit necessary to shed excess weight is difficult to sustain. It is due to the increased appetite and the additional calories required for breastmilk production.
2. Sleep deprivation
Sleep deprivation is a significant aspect of losing weight, regardless of whether or not you breastfeed. Insufficiently getting enough rest could trigger increased appetite due to hormone changes.
Mothers who are hungry, sleep-deprived, and exhausted are more likely to grab snacks that are easy to grab and quick to access.
These snacks are generally high in calories and sugar. These are not ideal in terms of weight reduction.
3. Activity levels have decreased
It’s a given. We’d rather lie down or hug your sweet smelly baby than run or go for a stroll to burn off some calories, would you?
A decreased activity level and increased appetite and calories could be significant obstacles to achieving your weight reduction goals. However, it isn’t possible!
4. Stress
Stress can be highly detrimental to the body. If you are, the body is trying to make milk for your baby, which can alter your supply.
Suppose you’re stressed about issues such as the difficulties of motherhood and worried about going back to work.
Moreover, when trying to lose weight after having a baby or keeping an adequate supply of breast milk, chances are all anxiety is making it more challenging to produce milk.
5. Beware of Fad Diets
Although there are some healthy changes that you can make to the food you eat. It is implementing a fad diet that is the most beneficial.
“Avoid any fad diets that drastically restrict calories and over-promise quick weight loss,” says Dr. Ross.
These diets shouldn’t be used when breastfeeding or for general use if your aim is lasting and effective weight loss. It would be best if you focused on fresh and unprocessed food.
Dr. Ross says the Mediterranean diet (based on fruits, vegetables, whole grains, whole grains, olive oil, and fish) is worth considering.
6. Track Your Calories
As per Kelly’s Mom, most moms can maintain their milk supply with 1800-2200 calories daily.
Since you might feel hungry during breastfeeding, keeping track of calories will keep you on track and help you avoid overeating.
I am a huge fan of apps like “Lose It” on my phone. I can log in to my food and drink while breastfeeding my baby. I believe that calorie tracking does not have to be an ongoing process.
But losing weight is a matter of calories instead of energy expenditure, and keeping track of your calories to track the portion size will help you reach your weight loss goals post-partum quicker.
If you stay in a slight deficit of calories, you’ll lose or maintain weight. I suggest eating about 1800-2200 calories and following as closely as possible.
You can experiment with adding or reducing a few hundred calories each until you reach a desired level.
If you’re exercising, increase the calories you consume on days when you work out.
The suggested amount is 300-400 calories. This amounts to a shake with protein.
Don’t skip meals
Avoid skipping meals while breastfeeding. Don’t skip meals even if you are trying to shed some weight. Skipping meals can slow the rate of metabolism.
It causes your strength levels to fall, making it harder to stay active and care for your infant.
Additionally, eating too many calories a day can result in weight loss that is slow or even stops.
If you cannot make enough time to eat, you can try to eat small meals all day. A healthy and nutritious snack is a good idea, like eating fruit following a meal to replenish lost calories.
Tips For Losing Weight While Breastfeeding
Reasonable Exercise
Exercise is a great strategy for fast weight loss and healthier living. But… what about high-intensity exercises during breastfeeding?
Although it won’t hinder your milk supply, the increased lactic acid from vigorous exercise can make it a bit “sour.” However, it still wouldn’t affect the baby’s health and growth.
But you should consider your energy level since being worn out after working out can affect you’re taking care of the baby.
Stay Hydrated
Whether you are trying to lose weight or not, having plenty of water is one of the best things you can do for your body.
It is believed to help you shed the weight gained during pregnancy because it prevents overeating, keeps your muscles at their best, and contributes to digestion, circulation, and milk production.
Eat Properly
You must remember that breast milk’s fat content varies with diet. Since most of these nutrients come from the mother’s reserves, our body will always put the baby’s needs before ours.
So, it is better to lose weight in a decent period safely than to have a rapid weight loss that could cause issues like anemia.
You should seek professional assistance if you have any concerns regarding breastfeeding nutrition.
Get Enough Rest
Sleep is a must. Just as exercise and diet, getting rid of that extra baby weight is vital.
Also, get the much sleep as possible! When you sleep, your body recuperates and heals itself.
The growth hormone is released, accompanied by increased blood flow to organs and muscles and stabilized heart rate, to name a few advantages.
Also, sleep deprivation leads to cravings filled with empty calories, leading to weight gain and furthering your pre-pregnancy weight goals.
Try to nap when your baby sleeps throughout the day; it will be a great aid.
Also Read: Is it Safe for a Woman to Take Emergen C While Breastfeeding?
When Can I Resume Losing Weight?
If you’re planning to take a more radical approach toward weight loss or adhere to a diet with stricter calorie limitations, you can do that after you have finished breastfeeding, advises Dr. Ross.
But she warns even in that case; extreme diets can be detrimental, regardless of whether or not. She suggests that a healthy diet must be made under the supervision of a registered dietitian nutritionist.
Conclusion About How to Lose Weight While Breastfeeding?
The most important thing to consider during this period is patience.
Weight loss during breastfeeding is not difficult; however, remember that your body is going through significant changes and will require some time to adjust, so don’t be like you’re being pressured to shed weight fast.
Eat healthy, exercise, and sleep enough so you can get back in shape in a healthy way that doesn’t affect you and your baby.
FAQs – How to Lose Weight While Breastfeeding?
What is the reason I can’t lose weight when breastfeeding?
Breastfeeding mothers should not embark on weight loss programs because they require ample calories to lactate and are their babies’ primary source of nutrition.
Even if the weight does not fall off as quickly as it would if you had not been nursing, you can feel secure knowing you’re doing what is best for the baby.
How do I lose weight without losing the milk I drink?
- Eat foods that contain high levels of Omega-3s.
- Consume a consistent diet all day long.
- Consume plenty of iron-rich food.
- Consume a diet that contains complex carbohydrates.
- Choose a diet full of calcium and protein.
- Try to eat the rainbow colors daily when selecting your fruit and other vegetables.
How quickly can I shed weight when nursing?
After the initial weight loss postpartum, around fifteen pounds (6.8 kilograms), the weight loss is usually gradual, around 1 – 2 lbs (0.45 or 0.9 kilograms) per month for the first 6 months following childbirth, then gradually following that point.
Why do I lose weight when I breastfeed and work out?
Breastfeeding can cause weight gain. This results from taking in more calories than the body burns throughout your day.
If you consume 2500 calories, your body needs only 1800 calories to sustain itself as it produces breast milk. Those additional calories could be stored as fat.
Is lemon water beneficial for breastfeeding mothers?
Lemon water is excellent for our digestive system and lactating moms. It can help your baby alleviate digestive problems such as gas, cramps, inconsistency, bloating, and irregular bowels.
Do I have to drink flat tummy tea while nursing?
“Flat Tummy Tea is now available as an Organic Pregnancy Tea to help us, mothers, with those nauseous, bloated, or blah-feeling days! It’s safe when you are pregnant or breastfeeding.