Leena Watts
Many new mothers wonder if they can return to their pre-pregnancy weight while breastfeeding. While it is possible to diet while breastfeeding, it is important to do so safely. A slow and steady weight loss of one pound per week or four pounds per month is generally considered safe and sustainable. Breastfeeding burns about 200-500 calories per day, and some of this energy comes from stored body fat. However, this does not always translate to weight loss, as there are other factors at play, such as the type of delivery and physical activity level. It is important to maintain a healthy and diverse diet while breastfeeding, and to avoid restrictive diets that could put you at risk of nutritional deficiencies.
| Characteristics | Values |
|---|---|
| Calorie intake | A minimum of 1800 calories per day is recommended to support milk production. |
| Diet type | Avoid quick-fix solutions, low-carb diets, fad diets, weight loss medication, and intermittent fasting. |
| Nutrients | Choose nutrient-dense foods from all five food groups. |
| Vitamins and minerals | Consult a doctor before taking any vitamin or mineral supplements. |
| Exercise | Start with gentle movement and work back into a routine gradually. |
| Weight loss rate | Aim for a slow and steady weight loss of one pound per week or four pounds per month. |
| Timing | Wait until the baby is at least two months old before actively trying to lose weight. |
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What You'll Learn
Breastfeeding burns calories, aiding weight loss
Breastfeeding is often considered nature's way of helping new mothers lose weight. The process of producing breast milk burns calories, with some sources estimating this to be around 200 to 500 calories per day, while others estimate it to be 330 to 700 calories per day. This means that even without a weight loss program, breastfeeding mothers are burning extra calories.
The extra calories burned during breastfeeding can aid in postpartum weight loss. However, it is important to note that this may not always translate to weight loss, as other factors like the type of delivery, physical activity level, and age can influence weight loss after birth. Additionally, it is recommended to wait at least six to eight weeks after birth before actively trying to lose weight, as the body needs time to recover from birth and establish a healthy milk supply.
To ensure a healthy milk supply, it is crucial to eat enough calories and avoid a sudden drop in calorie intake. A gradual decrease in calories is generally recommended, with a focus on eating a well-balanced diet that includes nutrient-dense foods. Combining exercise with a balanced diet can further enhance weight loss after birth.
While breastfeeding can aid in weight loss, it is important to prioritize a healthy diet and adequate calorie intake to support milk production and overall health. Consulting with a healthcare provider or dietitian is recommended before making any significant changes to your diet or exercise routine while breastfeeding.
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Gradual calorie decrease is key
Breastfeeding mothers tend to lose more weight than mothers who don't breastfeed. However, it is important to be mindful of how you approach dieting while breastfeeding. A sudden drop in calories can reduce milk supply, so a gradual calorie decrease is key.
Breastfeeding burns about 500-700 calories per day, and this extra fuel burning may not always translate to weight loss after birth. Factors like the type of delivery and physical activity levels can influence weight loss. It is recommended that you wait at least six to eight weeks after birth before actively trying to lose weight. This gives your body time to recover from birth and adjust to making milk.
When you do start dieting, aim for a gradual weight loss of one pound per week or four pounds per month, which is generally considered safe and sustainable. Avoid quick-fix solutions like liquid diets, low-carb diets, fad diets, or weight loss medication. Instead, focus on eating a well-balanced diet with a variety of nutrient-dense foods from all food groups. Keep your protein intake high and only do a slight calorie deficit. Eating small meals throughout the day can help prevent your body from going into "starvation mode".
In addition to a healthy diet, moderate exercise can aid in weight loss while breastfeeding. You can start with gentle movement soon after giving birth and work back into a routine gradually. Try brisk walking, yoga, or swimming to encourage your body to shed those extra pounds. Just make sure to stay hydrated and drink enough water to quench your thirst.
Remember, every person's experience is unique, and you know what's best for your body. If you have any concerns or special nutritional needs, consult with a healthcare provider or registered dietitian nutritionist for personalized guidance.
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Exercise can help
Exercise is great for other aspects of health and fitness, too. It doesn't affect the volume, quality, or taste of your milk, so have fun with it! You can also try exercising with your baby, such as by going for a walk with them in a stroller.
It's important to eat a healthy and well-balanced diet while breastfeeding, as this is essential for your baby's nutrition. A well-balanced diet will also help you lose weight in a healthy way. Breastfeeding mothers need to consume more calories than non-breastfeeding mothers to meet their nutritional needs. To be well-nourished, breastfeeding mothers need 340 to 400 more kilocalories (kcal) per day than they consumed before pregnancy. This means approximately 2,000 to 2,800 kcal per day for breastfeeding women, depending on their age, body mass index, and activity level.
Breastfeeding mothers should eat a variety of foods from all five food groups. For protein, choose lean meat, skinless poultry, fish, shellfish, beans, eggs, nuts, and seeds. Eat eight to 12 ounces per week of seafood from lower-mercury sources. No more than four ounces per week of albacore (white) tuna, halibut, and mahi-mahi are recommended. Avoid fish with high mercury levels, such as shark, swordfish, king mackerel, and tilefish. Eat colourful fruits and vegetables. Fill half your plate with vegetables and fruit at lunch and dinner, and include fruit and vegetables in snacks.
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Avoid quick-fix solutions
Losing weight while breastfeeding is possible, but it's important to take a slow and steady approach to avoid negatively impacting your health and milk supply. Quick-fix solutions like liquid diets, low-carb diets, fad diets, weight loss medication, and herbal weight loss products are not recommended while breastfeeding. Here are some reasons why you should avoid these quick-fix solutions:
Health Risks
Some case studies suggest that very low-carb or strict "keto" diets while breastfeeding may result in serious medical effects such as lactational ketoacidosis. Additionally, time-restricted eating or intermittent fasting is not recommended during breastfeeding as it may put you at risk of nutritional deficiencies.
Reduced Milk Supply
A sudden drop in calories can cause a reduction in milk supply. This is because your body may go into “starvation mode" and cut down on non-essential resources such as milk production. By gradually decreasing your calorie intake and ensuring you eat at least 1,800 calories a day, you can support milk production while losing weight.
Negative Side Effects
Stopping breastfeeding too quickly can lead to painful engorgement and breast infections. It is recommended to drop one feeding session every 3 to 5 days and give your body time to gradually decrease milk supply.
Emotional Wellbeing
The decision to stop breastfeeding is complex and personal. It is important to give yourself time and not rush the process. Emotional support from family members or healthcare professionals can be beneficial during this time.
Safe and Sustainable Weight Loss Recommendations
A safe and sustainable rate of weight loss is generally considered to be around one pound (about half a kilogram) per week or four pounds (about two kilograms) per month. Combining exercise with a gradual reduction in calories is more effective than relying on either method alone. It is safe to start gentle movement soon after giving birth and more vigorous exercise after 6-12 weeks, but always check with your healthcare provider. Eating a well-balanced diet with a variety of nutrient-dense foods will also support your weight loss journey.
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Seek professional advice
It is important to seek professional advice before starting any diet, especially if you are breastfeeding. This is because certain diets may not provide sufficient nutrients for you and your baby, and some may even be harmful.
Breastfeeding mothers generally require more calories than non-breastfeeding women, as they need extra nutrition to support milk production. A sudden drop in calories can reduce milk supply, as the body may go into "'starvation mode' and cut non-essential resources such as milk production. Therefore, it is recommended that breastfeeding mothers eat at least 1800 calories per day.
Some diets, such as very low-carb or strict "keto" diets, may result in serious medical effects such as lactational ketoacidosis. Intermittent fasting is also not recommended during breastfeeding, as it may put mothers at risk of nutritional deficiencies.
If you are considering a specific diet, such as a vegan or vegetarian diet, it is important to consult a healthcare provider to determine if you need supplementation of certain nutrients. For example, the Dietary Guidelines for Americans recommend that breastfeeding women consume 290 micrograms of iodine and 550 milligrams of choline daily throughout the first year after giving birth.
Additionally, it is usually recommended that you wait at least six to eight weeks after birth before actively trying to lose weight, as your body is recovering from birth and adjusting to making milk.
Breastfeeding mothers should aim for a slow and steady weight loss of around one pound per week or four pounds per month, which is generally considered safe and sustainable. Combining exercise with reducing calories can be an effective strategy for losing weight, but it is important to work with a healthcare provider to determine a safe and effective plan for your individual needs.
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Frequently asked questions
It is generally considered safe to diet while breastfeeding, but it is important to do so in a safe and healthy way. Focus on eating a well-balanced diet with a variety of nutrient-dense foods and exercise moderately.
A safe rate of weight loss is considered to be around 1 pound (0.5 kg) per week or 4 pounds (2 kg) per month.
It is important to eat a variety of foods from all five food groups. Include lean meat, skinless poultry, fish, shellfish, beans, eggs, nuts and seeds for protein. Eat colourful fruits and vegetables and limit your intake of fish with high mercury levels, such as shark, swordfish, king mackerel and tilefish.
Avoid quick-fix solutions like liquid diets, low-carb diets, fad diets, and weight-loss medication. Very low-carb or strict "keto" diets may result in serious medical effects such as lactational ketoacidosis. It is also recommended to limit caffeine and to speak to a healthcare professional about taking any vitamin or mineral supplements.
It is recommended to wait at least six to eight weeks after birth before actively trying to lose weight. This gives your body time to recover from birth and establish a healthy milk supply.
