How to Lose Weight While Breastfeeding, Without Affecting Milk Supply?

A baby relies on the mother for nourishment through breastfeeding. The production of breast milk involves the use of calories. So, can you lose weight while breastfeeding?

Read this MomJunction post to know if you can lose weight while breastfeeding, and what you can do about it.

Does Breastfeeding Help You Lose Weight? 

Breastfeeding may or may not help in losing postpartum weight. There is increased use of energy by the body during lactation (1) and this may cause the body to lose extra weight. Research shows that breastfeeding for at least six months could improve postpartum weight loss (2).

Breastfeeding mom are likely to fit into their old jeans sooner than the formula-feeding mothers as their uterus involutes. They may or may not lose weight but may get back into pre-pregnancy shape sooner.

However, weight loss cannot be generalized across all breastfeeding women. Some moms may lose weight, while others may not. Experts state that “There is insufficient evidence to suggest that breastfeeding (BF) promotes greater postpartum weight loss compared with other methods of feeding” (3). The research on the effects of breastfeeding on weight loss is still ongoing (4).

But there are several benefits of breastfeeding for both the mother and the child. Therefore, choose breastfeeding to nourish your child irrespective of whether it helps you lose weight or not.

Does Pumping Milk Burn More Calories Than Breastfeeding? 

Pumping may or may not help in burning more calories than breastfeeding. There is no adequate research, credible information, or guidelines outlined by major health organizations that draw any conclusion on the number of calories burned during pumping versus breastfeeding.

Is It Safe To Lose Weight When Breastfeeding? 

It is safe to gradually lose weight while breastfeeding. The Academy of Nutrition and Dietetics recommends that it is reasonable for women to lose up to one pound a week or four pounds a month during breastfeeding to reach their pre-pregnancy weight (5).

When To Start Losing Weight While Breastfeeding? 

It is generally recommended to wait until your baby is two months old, and your milk supply normalized before considering weight loss (6). You should also consult a doctor before cutting down calories and starting any exercise for weight loss. Losing weight quickly after delivery may cause your body to take longer to recover and your milk supply will take a hit.

How Long Does It Take to Lose Weight When Breastfeeding?

There is no fixed duration of when you can lose the excess weight while breastfeeding. The time taken could vary and also depend on several factors. According to the US National Institutes of Health, most women lose half of their pregnancy weight by six weeks postpartum (6). Women may return to their pre-pregnancy weight by 12 months after delivery.

Why Don’t Some Women Lose Weight While Breastfeeding? 

Breastfeeding may or may not help in weight loss. According to the US Department of Agriculture, if a woman is not losing her pregnancy weight, then she may need to cut back on some foods or change the types of food she is eating (7). 

Is It Safe To Restrict Calories While Breastfeeding? 

It is best to speak to your doctor or dietitian about creating a diet plan that can help you safely restrict calories. Usually, women with normal body weight (normal BMI), need about 2,500 total calories a day during breastfeeding (8). If you restrict calories and consume less than 1,800 calories a day, then you may experience reduced breast milk production (5). The calorie cutoff that impacts breast milk production could vary from one woman to another. Therefore, a doctor or dietitian is the right person to suggest a calorie-reduction diet that takes into account your overall health.

How to Lose Weight While Breastfeeding Without Affecting Milk Supply? 

Making a few modifications to your diet can help you lose weight while breastfeeding. The following are a few tips from the Australian Breastfeeding Association (9) and the US Academy of Nutrition and Dietetics (5) for attaining healthy weight while breastfeeding.

• Avoid empty calorie intake from food items such as beverages with added sugar, soft drinks, desserts, fried foods, fatty meats, etc. In general, avoid foods that have high fat and sugar level or are processed.

• Choose snacks wisely. For instance, try to include healthy options such as wholegrain foods, fruits, and vegetables.

• Don’t eat your meals on the go. Make sure you sit down and relax while eating a meal.

• Drink a lot of fluids (not caffeinated)

• Opt for some light exercises such as brisk walking.

• Keep stress, anxiety, and exhaustion away. This can also affect your milk supply.

• Do not opt for a crash or fad diet. 

Diet For Breastfeeding Mothers To Lose Weight 

It is important to eat right while breastfeeding so that both the mother and the baby get the right amount of nutrients. Below are a few recommendations from the Academy of Nutrition and Dietetics to help women reach a healthy weight while breastfeeding (5).

• Make sure to include food items from all five food groups—grains, vegetables, fruits, milk, and meat, fish, and beans.

• Choose lean meat, fish, poultry, eggs, nuts, beans, etc. to fulfill your protein needs.

• Include colorful fruits and vegetables in your diet. Make sure that half of your food during lunch and dinner comprises fruits and vegetables. You can include whole fruits as your snacks too. Limit your juice (100% fresh juice without any added sugar) intake to one cup a day.

• Add small (up to three) servings of low-fat or fat-free milk, cheese, and yogurt in your diet.

• Switch to whole-wheat food items or brown rice from refined grains.

• Use a small amount of healthy oils, such as canola or olive oil, which are a source of omega-3 fatty acids.

• Limit the intake of caffeinated or sweetened beverages to less than three small cups a day.

Remember that weight loss should be gradual and slow. Breastfeeding is a commitment to your baby’s well being. It is equally important that you take care of yourself. Make sure you get sufficient rest and the required amount of nutrients to maintain good health while breastfeeding.

Have something to share about weight loss during breastfeeding? Share it with us by leaving a comment in the section below. 

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