Coming from a dietitian and breastfeeding mama of two, I’m giving you 5 Tips for losing weight while breastfeeding – without affecting your milk supply!
If you are currently breastfeeding a baby, I’m sure you’ve heard about all the great benefits of it. Beyond the close bond between moms and babies, mothers who breastfeed often recover from childbirth more quickly and easily, have reduced rates of breast and ovarian cancer later in life, and some studies have also found that breastfeeding may reduce the risk of developing type 2 diabetes, rheumatoid arthritis, and cardiovascular disease, including high blood pressure and high cholesterol.
As an added bonus, breastfeeding burns more calories – about 500 above a woman’s normal daily metabolic rate. This last reason is why most women hear that breastfeeding helps you return to your pre-pregnancy weight much faster than those who do not breastfeed.
Does this mean you have a free ticket to eat whatever you want, then? Not necessarily. I often joke with my family that since I am breastfeeding it means I get to have an extra cookie. But in reality, this isn’t what it means. Even though the quantity of calories burned per day may increase, the quality of the diet must also be good in order to successfully lose weight safely. Meaning, those 500 extra calories can’t come from Oreos every day. Sigh.
So how do we lose weight while continuing to have a successful breastfeeding journey? I am working on this right now myself. My baby boy is now 7 months old and I am still trying to get those last couple pounds off (not to mention the mommy tummy) and have been for a while. I struggled with milk supply issues with my first baby and didn’t want that to happen again with baby #2 – so far, so good. I know losing weight isn’t easy – it is hard – but it IS possible! We CAN do it – and without compromising our milk supplies!
Here are my 5 tips to help you safely lose weight while breastfeeding without affecting your milk supply:
#1: Don’t be in a hurry. It took you 9 months to gain the weight and it can just as long, if not a little longer, to lose it all. You do not want to jeopardize your milk supply by going on a fad or crash diet. These diets often highly restrict calories and do not provide enough nutrients your body needs on a daily basis. Losing weight too quickly, especially if you are restricting calories and/or omitting important vitamins and minerals from your diet may cause a decrease in milk supply.
A safe weight loss is about 1-2 pounds per week. Some weeks you might lose 1 pound, others you might gain 1 and some you might stay the same. Over the past few months my average weight loss has been a mere 1/2 pound per week. The main goal is slow and steady weight loss over time. Don’t get down on yourself if you aren’t losing weight as fast as you’d like. And whatever you do, DO NOT compare yourself or your body to others – especially celebrities – because your body is unique and bouncing back within a month or so is not realistic for the majority of new moms.
#2: Get enough calories. Breastfeeding makes you hungry! Don’t go against your body and starve yourself. As I mentioned earlier, breastfeeding women (single births) require about 400-500 extra calories per day for milk production (compare this to the 300 extra calories/day required during pregnancy). Making sure you take in enough calories can actually help you lose weight at a safe rate, whereas decreasing calories too much might have an effect on your milk supply.
Instead of decreasing calories, fill your diet with quality, healthful foods. Think whole grains, fruits, veggies, lean protein and dairy. Following MyPlate can help you in getting healthy foods in the right amounts. Studies have shown that most healthy breastfeeding women maintain an abundant milk supply while taking in 1800-2200 (or more) calories per day. I can honestly say I have been eating at least this much on a daily basis and have been slowly losing the baby weight. Don’t be afraid to eat, just make sure it’s the right stuff!
#3: Stay hydrated. This is one that really can make a big difference in supply, at least from what I have noticed with myself (remember, every woman is different!). Be sure that you’re getting enough fluids in your diet (mostly water), especially if you’re exercising. If you don’t drink enough water or eat enough healthy calories, you might see your milk supply decrease. Also, dehydration is often mistaken for hunger – so people eat more when, in reality, they are really just thirsty. Keeping hydrated will keep you feeling full and help prevent unnecessary weight gain.
There isn’t a specific amount of water required per day, as needs will vary from woman to woman. Drinking to satisfy thirst is sufficient for most mothers to stay hydrated. Pay attention to your body. I know I can get busy during the day and forget to drink water. To help, keep a water bottle (affiliate link) near where you usually breastfeed your baby or on your desk at work to serve as a reminder.
5 Tips for losing weight while breastfeeding - without affecting your milk supply! Share on X#4: Ease into exercise. Most doctors recommend that you wait to start vigorous exercise until about six weeks after a vaginal delivery and about eight weeks after a C-section, in order to allow your body to properly heal and recover. Plus, you want to give your milk supply a chance to get established before starting anything too aggressive. After that time, and with your doctor’s approval, you can start any exercise routine you wish.
The ultimate goal is to exercise a minimum of 30 minutes on most days of the week. If you aren’t ready for that amount just yet, start out with 10 minutes a day. Do what you can and stick to it. It is possible, even with a newborn! You will probably be sleep deprived and tired, but you’ll find that exercise actually helps decrease sluggishness and improves your attitude and makes you feel better overall. Incorporating both cardio and strength training exercises into your workout can help increase your metabolism and burn fat and calories even at rest. I have found that a good exercise video works great on days when I can’t get out of the house to exercise.
#5: Don’t stress! Stress can actually have a negative effect on your milk supply and your weight. Like I mentioned earlier, each woman is different and will lose weight at different rates by doing different things. You cannot compare yourself to someone else. Your body is amazing. It grew a beautiful, perfect tiny human being over 9 months, delivered it, and is now healing from it. You now care for that tiny baby, giving him or her all your heart, soul and energy. You are amazing. The weight will come off in time, maybe in a month, maybe in 9 months – but in time. Keep at it, stay positive and love this time in your life – sweat pants, sleepless nights, snuggles and all.
Do you have any more tips for losing weight while breastfeeding? What have you found that works for you? Let me know in the comments!
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