Madeleine Hull
Many new mothers are eager to lose weight after giving birth, but it is important to approach dieting and exercise safely while breastfeeding. Breastfeeding burns about 200-700 calories per day, so it can help with weight loss, but a mother's diet must also meet the nutritional needs of her baby. In this regard, breastfeeding mothers may need to consume 340 to 400 more kilocalories per day than they did before pregnancy. Additionally, certain diets may not be safe for breastfeeding mothers, and some may even result in serious medical conditions.
| Characteristics | Values |
|---|---|
| Safety of dieting while breastfeeding | Nursing mothers can lose weight safely if they follow some basic guidelines. |
| Dieting guidelines | Wait until the baby is two months old before dieting. Breastfeeding burns 200-500 calories per day, so even without a weight loss program, mothers are burning extra calories. Keep weight loss at less than 1.5 pounds per week. Decrease calories gradually to avoid the body going into "starvation mode" and reducing milk supply. |
| Calorie intake | Mothers should consume at least 1800 calories per day while breastfeeding. Breastfeeding mothers need 340 to 400 more kilocalories (kcal) per day than they consumed before pregnancy. |
| Nutritional requirements | Mothers should eat a healthy and diverse diet. The RDA for some nutrients, such as iodine and choline, increases while breastfeeding, so diet alone may not ensure adequate nutrition. Mothers with vegetarian or vegan diets may need supplementation of iron, vitamin B12, and omega-3 fats. |
| Foods to limit | Certain types of seafood should be consumed in limited amounts due to mercury content. Some mothers may wish to restrict caffeine. |
| Exercise while breastfeeding | Exercise is safe and can help with weight loss, improving mental wellbeing, and building physical strength. Focus on overall health rather than losing large amounts of weight. Start with low-impact exercises and gradually introduce cardio and strength-based exercises. |
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What You'll Learn
Dieting and breastfeeding: Is it safe?
Breastfeeding can be a great way to encourage postpartum weight loss, but it is important to maintain a healthy diet and ensure you are consuming enough calories. Generally, women do not need to limit or avoid specific foods while breastfeeding, but certain types of seafood should be consumed in limited amounts. Fish is an excellent source of protein and contains essential vitamins and minerals, but most fish contain mercury that can pass from mother to infant through breast milk.
Breastfeeding mothers generally need more calories to meet their nutritional needs. To be well-nourished, breastfeeding mothers need 340 to 400 more kilocalories (kcal) per day than the amount they consumed before pregnancy. However, it is important to note that a sudden drop in calories can reduce milk supply, so it is recommended to decrease calories gradually. Some breastfeeding mothers may also be at greater risk for nutritional deficiencies and may benefit from taking a multivitamin supplement. It is always best to check with a healthcare provider or dietitian to determine if supplementation is needed.
Combining exercise with reducing calories can be an effective way to lose weight after birth. It is usually safe to start more vigorous exercise around 6-12 weeks postpartum, but it is important to check with a healthcare provider if you are unsure. Some suggestions for postpartum exercises include taking brisk walks with your baby, gentle yoga, and swimming. It is also important to get enough sleep, as this can help your body recover faster and may even aid in weight loss.
While dieting and exercising while breastfeeding can be safe, there are some things to keep in mind. It is recommended to wait until your baby is at least two months old before actively trying to lose weight, as this gives your body time to establish a healthy milk supply. Additionally, low-carb diets such as Atkins or Paleo may be safe, but severe restriction of any macronutrient is not recommended during breastfeeding. Instead, focus on eating a healthy and diverse diet with plenty of fruits, vegetables, and protein.
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How to lose weight while breastfeeding
It is understandable to want to lose weight while breastfeeding, but it is important to do so in a safe and healthy manner. Here are some tips on how to lose weight while breastfeeding:
Diet
Breastfeeding burns a lot of calories, with estimates ranging from 200 to 700 calories per day. This means that even without a weight loss program, you are burning extra calories. However, it is important to ensure you are consuming enough calories to prevent nutrient deficiencies and maintain a healthy milk supply. The exact number of calories needed will vary from person to person, but it is generally recommended to consume at least 1800 calories per day while breastfeeding. To determine the appropriate calorie intake for your individual needs, it is best to consult with a healthcare professional.
When it comes to diet, it is recommended to focus on the quality of the food rather than solely on the quantity. Eating healthy and nutritious meals is essential. Include a variety of nutrient-dense foods such as lean proteins, healthy fats, complex carbohydrates, and plenty of fruits and vegetables. Avoid empty calories from snack foods like chips, candy, and soda, as well as sugary foods that can contribute to inflammation. Alcohol should also be limited as it can be passed to the baby through breast milk and may impair their development.
It is also important to stay hydrated by drinking plenty of water, as this will help flush out any water weight. Additionally, consider taking a multivitamin or continuing your prenatal vitamin while breastfeeding to ensure you are meeting your nutritional needs.
Exercise
Exercise is an important component of weight loss. It has numerous benefits, including reducing stress, improving circulation, building physical strength, and enhancing mental well-being. However, it is crucial to wait at least six to eight weeks after giving birth before starting or resuming a serious exercise regimen. Gentle exercises like Kegel exercises, light stretching with a resistance band, and short walks with your baby are recommended during this initial period.
Once you have the go-ahead from your healthcare provider to engage in more intense exercise, be mindful of not overdoing it. Start slowly and gradually increase the intensity and duration of your workouts. Extreme dieting and high-intensity exercise can negatively impact your body's ability to produce healthy milk.
Time and Patience
Finally, remember that losing weight while breastfeeding takes time and patience. It took approximately nine months to gain the pregnancy weight, so give yourself at least a similar amount of time to lose it. Be kind to yourself and focus on adopting healthy habits that will benefit both you and your baby.
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Recommended calorie intake while breastfeeding
Breastfeeding mothers generally need to consume more calories to meet their nutritional needs. According to the CDC, breastfeeding mothers need 340 to 400 more kilocalories (kcal) per day than they consumed before pregnancy. This is because breastfeeding burns about 500-700 kcal (calories) or 2,100 – 2,900 kJ (kilojoules) per day. Some of this energy can come from stored body fat. However, this extra energy expenditure may not always translate to weight loss after birth, as factors like the type of delivery, physical activity level, and others can influence weight loss.
The recommended calorie intake while breastfeeding is a minimum of 1800 calories per day, which is to support milk production while losing weight. Maternal fat stores typically provide about 200 calories per day towards lactation, so if your BMI is low, you will need to get extra calories from your diet. The recommended added calories during the last two trimesters of pregnancy are 300 calories per day, so an exclusively breastfeeding mother will typically need either the same amount of calories she was getting at the end of pregnancy or up to 200 additional calories per day. This is equivalent to adding 1-2 healthy snacks per day.
Breastfeeding mothers should listen to their bodies and eat to appetite—this is usually all that is needed to get the required calories. Mothers of older babies may feel hungrier when the baby temporarily increases milk intake, for example, during a growth spurt. Counting calories is rarely necessary unless the mother is having problems maintaining a healthy weight.
It is important to note that weight loss during breastfeeding is possible and can be safe for both the mother and the baby. However, it is generally recommended to wait until the baby is at least two months old before actively trying to lose weight. This gives the body enough time to establish a healthy milk supply that is less likely to be adversely affected by caloric restriction. Additionally, it is advised to avoid quick-fix solutions like liquid diets, low-carb diets, fad diets, and weight loss medication while breastfeeding. Instead, it is better to make gradual dietary changes, decrease fat intake to 20-25% or less of total calories, and keep protein intake up to prevent the loss of muscle mass.
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Safe exercises for new mothers
Breastfeeding mothers can safely exercise and lose weight if they follow some basic guidelines. It is important to wait until your baby is two months old before actively trying to lose weight. This gives your body time to establish a healthy milk supply, which is less likely to be affected when you start to reduce your calorie intake. Breastfeeding burns 200-500 calories per day, so you are already burning extra calories.
It is recommended that you do not lose more than 1.5 pounds per week, which is around 6 pounds per month. A sudden drop in calories can reduce milk supply, so it is important to decrease calories gradually. It is also recommended to avoid quick-fix solutions like liquid diets, low-carb diets, or weight-loss medication while breastfeeding. Instead, focus on eating a healthy and diverse diet with a good balance of protein and fat.
Postpartum exercises can help new mothers regain muscle tone and strength, manage weight gain, improve circulation, and maintain overall health without negatively impacting milk supply or quality. It is important to ease into a workout routine and choose low-impact exercises like walking, swimming, yoga, pilates, circuit training, and water aerobics. Some mothers may also be able to start running at a slower pace.
It is important to consult a healthcare provider before starting any new exercise regimen, especially postpartum. They can provide personalized advice based on your health and recovery. Here are some simple exercises that new mothers can try:
- Diaphragmatic breathing: Lie on your back with your arms relaxed by your sides and legs stretched out flat. Inhale deeply, then exhale while pressing your lower back into the ground. This relieves stress, improves circulation, and promotes relaxation.
- Abdominal bracing: Lie in a relaxed supine position, then contract your stomach muscles gently. Reduce the gap between your hip bones and rib cage.
- Squats: If you are new to squats or haven't exercised in a while, start slowly and gradually increase the intensity and frequency.
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The impact of dieting on milk supply
Dieting while breastfeeding can impact milk supply, and it is important to be mindful of this. Firstly, it is recommended that mothers wait until the baby is two months old before actively dieting and trying to lose weight. This gives the body time to establish a healthy milk supply, which is less likely to be affected by restricted caloric intake.
Breastfeeding burns 200-500 calories per day, so even without a weight loss program, mothers are burning extra calories. It is generally recommended that nursing mothers consume a minimum of 1800 calories per day, but this will vary depending on body size and activity level. 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 to aim for gradual weight loss, keeping it to less than 1.5 pounds per week, or 4-6 pounds per month.
Some sources suggest that short-term weight loss of around 2.2 pounds per week through a combination of dieting and aerobic exercise is safe for breastfeeding mothers. However, it is important to note that this is based on a short-term study, and longer-term studies are needed to confirm these findings. It is also important to be cautious about the types of diets followed. Liquid diets, low-carb diets, fad diets, and weight-loss medication are not recommended while breastfeeding. Instead, it is advised to focus on balanced meals with nutrient-rich foods and reasonable portions.
Additionally, certain foods and substances should be consumed in moderation or limited while breastfeeding. Alcohol, for example, may reduce milk supply if consumed daily. Some mothers may also choose to restrict caffeine, and it is important to be cautious about seafood consumption due to the presence of mercury, which can adversely affect the infant's brain and nervous system.
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Frequently asked questions
Dieting and exercising while breastfeeding is considered safe, but it is important to consult a doctor or healthcare provider before making any major changes. It is recommended that mothers wait until their baby is at least two months old before actively trying to lose weight, as this gives the body time to establish a healthy milk supply. Mothers should also be mindful of consuming enough calories and maintaining a healthy diet to ensure their milk remains nutritious.
It is important to ensure you are consuming enough calories while breastfeeding, with some sources recommending a minimum of 1800 calories per day. It is also advised to avoid sudden drops in calories, as this can cause a reduction in milk supply. Instead, it is recommended to eat smaller, balanced meals throughout the day and supplement your diet with healthy snacks if you are feeling constantly hungry.
There is no one-size-fits-all diet for breastfeeding mothers, and it is always best to consult a healthcare professional before starting any new diet. However, some general recommendations include limiting carbohydrate intake, ensuring adequate protein intake, and eating a variety of fruits and vegetables. It is also important to be cautious when consuming seafood due to the potential presence of mercury, which can adversely affect the infant's brain and nervous system.
Exercise is generally considered safe for breastfeeding mothers and can even have additional health benefits. It is usually safe to start gentle movement soon after giving birth and more vigorous exercise around 6-12 weeks postpartum. Some recommended forms of exercise include brisk walking, yoga, and swimming. It is important to ease back into exercising gradually and get adequate sleep to aid in recovery.
While dieting and exercising while breastfeeding is generally safe, there are a few risks to be aware of. Some sources recommend avoiding quick-fix solutions like liquid diets, low-carb diets, fad diets, and weight loss medication while breastfeeding. Additionally, severe restriction of macronutrients like protein, carbohydrates, or fats is not recommended during breastfeeding. It is also important to be mindful of potential nutritional deficiencies, especially for those on vegetarian or vegan diets, and to consult a healthcare provider about appropriate dietary supplements.
