Losing weight while breastfeeding is not as difficult as mothers think. Some simple food tips and 30 minutes workouts can give you a proper shape while breastfeeding.
Most moms want to get rid of the bloated, stretched-out body and get back in shape right after giving birth to a baby. Well, the good news is that you can lose weight while breastfeeding your child.
During this time, the mother feels hungry, but by maintaining a healthy diet, you can shed a few pounds easily without affecting the milk supply. I recommend reading this full article on losing weight while breastfeeding.
Does breastfeeding make you lose weight?
It is normal to gain some weight during pregnancy. Most of the weight is lost when the baby is born, but some excess weight remains. But the good thing about this is that you can lose weight while breastfeeding.
Breastfeeding may help postpartum weight loss by burning 500 to 700 calories per day. However, if you are thinking about going on a diet or starting to exercise, make sure you talk to a doctor first. Without consulting a doctor, setting a diet plan might lessen the amount of milk.
To lose weight on a healthy note, you will need a well-balanced diet plan rich in protein and fiber. Anything less than 1500 to 1800 calories will affect the milk supply. You may check our recent publication on the Causes and Treatment of itchy nipples in breastfeeding.
Why is it so hard to lose weight while breastfeeding?
Some lose weight while breastfeeding, and some do not. It is not that easy to lose weight after having a baby. The body goes through some massive changes and a lot of stress. Breastfeeding works like a cherry on top, increasing stress more. These high-stress levels cause the risk of weight gain instead of losing them.
Also, the hormone Prolactin, which is responsible for producing breast milk, can be the reason for your weight gain during this time. There are a few more reasons why losing weight is hard during breastfeeding. When you are breastfeeding, your body thinks about storing more food to have enough to provide milk for your baby.
Not to forget, stress makes you crave all sorts of high-calorie and sugary foods that make you gain weight. However, if you are thinking about cutting down calories thinking that will help you lose weight, you are wrong. This will only make your body store more fat so that it can use it for emergencies.
So to lose weight, you need to maintain your diet properly, so you do not get too many calories or have too few of them. Although if you have maintained all these and still notice weight gain, you need to get your thyroid checked by the doctor.
Losing weight while breastfeeding in 6 Stages
New moms are concerned about losing body fat while breastfeeding. The confusion remains on whether you lose weight or not while breastfeeding. Not eating properly and skipping meals can make you worry about losing too much weight while breastfeeding. You need a properly balanced diet for everything. You may like the solution to sharp pain in breastfeeding.
1.How to lose weight while breastfeeding for all
To lose weight while breastfeeding, you need to change your diet and cut off any sugary drinks or junk food. To reduce the stress, you will need to get enough sleep which might sound hard when you have a baby to handle. Staying hydrated and snacking all day can help you lose weight as well.
2. Losing weight while breastfeeding calories
The main question is that: Is it safe to restrict calories while breastfeeding? To lose weight while breastfeeding, you need to keep a close eye on your calories. It is not safe to starve yourself or skip meals. Restraining calories while breastfeeding will affect the milk supply and make you feel tired all day. This will make you feel hungry all day and will result in eating more than needed.
3. How to lose weight while breastfeeding without affecting milk supply
For nursing mothers, it is necessary to eat enough food so that they can have enough milk supply for the baby. When it comes to losing weight, you must have a diet that is rich in omega 3 fatty acids and all kinds of veggies and fruits. A proper balance of proteins, healthy fats, vitamins, and minerals can help lose weight while breastfeeding without affecting the milk supply.
4. How to lose weight while breastfeeding toddler
Experts agree on the fact that new mothers must try to lose weight gradually and not all at once. While breastfeeding a toddler, you need to have enough nutritious food in your diet. You need to wait for almost 6 to 8 months for the toddler till you can change your diet and stop breastfeeding.
5. How to lose weight while breastfeeding fast
There is no way to lose weight while breastfeeding fast. Everybody works differently. While some might lose weight really fast, some might have a really slow change. It depends on your weight during pregnancy and other points. Give it time and lose weight gradually to stay healthy with the baby.
6. How to lose weight while breastfeeding twins
Studies show that you lose about 500 calories while breastfeeding a single baby, so when you feed twins, the calorie burn would be 1000 calories. You will need to eat enough food to manage that and have enough energy left to let you survive the day. With a balanced diet, you can lose weight while breastfeeding twins.
17 Tips for Losing Weight while Breastfeeding
It’s highly recommended to lose weight while breastfeeding because physical fitness is more important to increase your confidence. Also, the mammy should look slimy and hot nowadays.
1. Exercise safely
You need to ask your doctor before starting any type of exercise after you deliver a baby. When the doctor says it is safe, you can start with some light exercises like yoga or going for a walk with your baby. Gradually start working out with moderate exercises for 20 or 30 minutes a day. It is better to breastfeed your baby before you start working out unless you might face engorgement.
2. Go lower carb
Cutting down too many calories might affect the milk production for the baby. So instead, you can cut down the carbs intake from your diet. But make sure you cover up the 1800 calories with plenty of proteins, fruits, and veggies. Going on a low-carb diet will help you lose your pregnancy weight faster without doing much harm to the body. However, do talk to your doctor first before changing your diet.
3. Eat more frequently
It might sound a bit odd, but the truth is the more frequent you eat, the more chance you have for weight loss. Small but frequent meals throughout the day will help supply you with the necessary energy. Opt for healthy snacks like fruits or veggies with dips and have them as three or more snacks a day. Healthy snacks will not hamper the calorie intake and will also keep you full. You may check how to do breastfeed while nipple piercing.
4. Stay hydrated
Drinking plenty of water will help you get rid of the water weight in your body. Having 12 cups a day will flush out all the toxins from the body. This will keep you hydrated, which helps milk production as well. However, if you get bored of drinking plain water, put some fruits or mint or cucumber for flavors and avoid drinking sugary drinks as they come free with tons of calories.
5. Rest when you can
Getting rest is one of the most necessary things during this time and the most difficult one too. But even though you are a new mom, you still need rest. Find time to take a rest and nap when the baby is asleep. Your body needs to have rest in order to heal and function properly. You will need to give it time to recover before you go for your next workout session. Take short naps and find more time to rest because a tired new mom will be more stressed than anyone has ever been.
6. Don’t skip meals
It might seem a good idea to skip meals to lessen calorie intake to lose weight faster. But sadly, that is not how our body works. Skipping meals will just hamper your metabolism and make you feel tired throughout the day. Lowering the calorie intake too much will put a stop to your weight loss campaign and make you gain more weight.
New moms hardly have time to eat properly, which makes them gain more weight. Prepare some healthy snacks that you can munch on throughout the day or keep fruits near to refill your energy after breastfeeding.
7. Drink At Least 8 Cups Of Water Every Day
Because of drinking water circulation, digestion, body temperature regulation, nutrient transfer, and milk production are all routine physiological activities that occur properly. It aids your kidneys and makes it easier for you to maintain your body free of toxins.
It also keeps you satiated for longer and keeps you from overeating along with maintaining full muscular function. It forms a protective barrier against the sun’s damaging UV rays and other environmental contaminants by combining with the oil on your skin. So, water is needed for losing weight. So, for losing weight, drinking water will be a great help.
8. Eat A Healthy Diet To Lose Weight While Breastfeeding
We’ll give you some suggestions for keeping a healthy diet, but first, make sure you’re receiving enough calories. When you’re breastfeeding, you’re already burning a lot of calories, so adding exercise could cause difficulties if you’re not careful. When breastfeeding, you’ll need to increase your daily calorie intake by 300 to 500 calories, bringing your total daily calorie intake to between 2,200 and 2,500 calories.
9. Incorporate Moderate Exercise
Postpartum exercise can usually be classified into two categories:
a. cardiovascular system (cardio)
Each sort of activity has its own set of health benefits. Cardio (anything that raises your heart rate for 15 to 20 minutes) is beneficial to your heart, lungs, and circulatory system. On the other hand, weight-bearing exercise aids to develop your muscles and bones.
10. Apply A Firming & Toning Product
Firming and toning your skin is an important part of regaining your pre-baby appearance. Although exercise is important, you may aid your body from the outside by using a firming and toning product throughout the day. Mustela’s Body Firming Gel, Bust Firming Serum, and Stretch Marks Serum are all products we recommend (to help prevent and reduce stubborn stretch marks). These products are designed to help modify the contours of your body after childbirth by:
- Skin elasticity is improve
- Collagen production is boosted.
- Skin that is firmer from the inside out.
- Skin that is dry, tight, and sensitive is relieved.
11. Breastfeed Frequently
It’s quite acceptable to feed on demand. Although it may look like your child is getting too much but still they are aware of their needs. It’s worth remembering that nursing burns calorie. As a consequence, if you breastfeed in need throughout the day, you will burn even more calories.
If you begin to exercise frequently, you will undoubtedly lose weight. Your body, contrarily, will need to comprehend that, even if some of its fat reserves are vanishing, it still needs to create milk. This is the reason, breastfeeding on demand — or more frequently breastfeeding — while exercising is a fantastic idea to put into practice.
12. Avoid Quick Fixes
It’s challenging not to be lured in by all of the current dietary fads. However, you must consider the most significant factor: your breast milk production. Many of these modifications have a significant impact on your milk supply. It must be your primary focus if you are breastfeeding.
When you lose weight very quickly, your milk supply diminishes, so be cautious if you’re offered a quick-fix diet. The weight will come off eventually…in due course. Keep your gaze fixed on the prize. Keep in mind that slow and steady wins the race!
13. Track Your Calories
Most women can sustain their milk production of 1800-2200 calories per day, according to Kelly Mom. Because you could feel more hungry when breastfeeding, keeping track of your calories will help you remain on target and avoid overeating.
At the end of the day, weight loss is a matter of calories in vs calories out, and counting your calories to keep track of portion control will help you accomplish your postpartum weight reduction goals faster.
You will lose or maintain your weight as long as you maintain a minor calorie deficit. I recommend starting with 1800-2200 calories and recording as much as possible. Then experiment with adding or subtracting a few hundred calories until you discover a balance that suits you.
14. Add Extra Protein
Protein is the fundamental building block of our bodies. It not only aids in muscle repair and rebuilding, but it also aids in hunger management. Increasing your muscle mass can also help you burn more calories during the day by speeding up your metabolism. If you’re having trouble cooking enough protein, try incorporating a daily protein smoothie.
During pregnancy and breastfeeding, this is my go-to. I also strongly suggest that you try collagen protein. Collagen is the protein that gives our hair, nails, skin, ligaments, joints, and connective tissue its structure. Collagen, on the other hand, will aid in the regeneration of your joints and connective tissue in your core,
allowing your body to recover from pregnancy. Collagen is also helpful in preventing postpartum hair loss.
15. Try Electrolyte Drinks
While the jury is still out on whether electrolyte drinks aid in breastmilk production, I swear by them.
Dehydration and an electrolyte imbalance might limit your breastmilk supply, according to the idea behind electrolyte beverages like Gatorade.
When I’m breastfeeding, I drink one Gatorade Zero or Powerade Zero every day.
I instantly drink more water and Gatorade Zero when I notice a drop in my supply, especially after a sweaty workout. However, make careful to select those with few or no calories.
16. Don’t Give Up!
The ways of losing weight while breastfeeding is quite hard. And when you fail to achieve your goals it becomes frustrating also. But you need to keep in mind that breastfeeding will help you shed some pounds.
So, you need to focus and shouldn’t compare your progress with others. Because each and everybody is different. Some need more time and others need less. So, you should work hard and give your full dedication so that you can achieve your desired goal.
17. Meet With A Nutritionist
It’s wise to consult a nutritionist if you would like to lose weight while breastfeeding. They are experts in the field of diets and nutrition. You should inform the doctor what your expectations are. If you want to reduce weight while breastfeeding, your counselor will consider the fact that you’re feeding two people.
You and your partner can get down and create a plan that is individually tailored. Allow that to sink in for a moment: creating a plan personalized to you. So, if you need guidance with dieting and nutrition, seek specialist advice.
Healthy way to lose weight while breastfeeding
Gaining weight during pregnancy is normal, and it does not magically disappear when the baby is delivered. However, it is not easy to lose weight after having a baby. You need to consult a doctor before starting any exercise or getting any changes in your diet. To lose weight, it is not necessary to always starve yourself or start doing cardio.
You can lose weight in a healthy way by maintaining a regular calorie intake. Just lower the number of carbs in your diet and swap it with protein, veggies, and fruits. Make sure the new mom gets enough rest so that her body can get the energy to recover from working out. Also, drinking enough water is mandatory.
Water helps to flush out all kinds of toxins from the body while helping produce enough milk for the baby. Being a new mom can be tough and stressful. But to be healthy and take proper care of the baby, you must take care of yourself too. Take rest when the baby is asleep and avoid skipping meals. Prepare a healthy snack that you can munch on all day.
When do you lose the most weight while breastfeeding
Most moms but not every mom, lose weight during breastfeeding. However, the constant stress and breastfeeding make them really hungry. They crave food more often than normal. While taking care of the baby, the mothers go for anything they can get their hands on.
These snacks are high in sugar and calories, making it harder for weight loss. However, studies show that breastfeeding mothers tend to lose more weight when the babies are around 6 to 8 months old. Through breastfeeding, they lose about 800 calories a day. But this depends on the body weight, the baby, and activities.
Nursing a child is not an easy task. The mom goes through a lot of changes in the body and the daily routine. All these do not help but only worsen the weight loss process. It is necessary for the mom to feel comfortable with her body and take good care of herself and the baby. By ensuring a healthy diet, one can lose pregnancy weight soon.
How long does it take to lose baby weight while breastfeeding
Not every new mom loses weight right after having a baby. Some see instant changes, while some take longer. Breastfeeding moms lose calories daily, but that does not mean they lose weight. The additional calories from an unhealthy diet will make them gain more weight.
So weight loss of new mothers depends on the diet and also on their daily activities. While studies show that breastfeeding moms lose more weight than formula feeding, that does not imply everyone. Some moms with good metabolism and a healthy diet might lose pregnancy weight in six or seven months, while it might be more than a year for some.
The point is to not stress about this. Not everyone has the same body, and not everybody works the same way. Every mother loses about 13 pounds after giving birth as the weight loss is from the placenta, amniotic fluid, and the baby. But if you have gained more than 30 pounds during pregnancy, it will be hard to lose all of it at once.
Some are not even able to lose them all at all. You can try out a low-carb diet to lose additional weight while maintaining 1800 calories. This will ensure you have a healthy milk supply and some spare energy to help you function well all day.
Fastest way to lose weight while breastfeeding
The fastest way to lose weight while breastfeeding would be to start some moderate exercises with a doctor’s permission and have a healthy diet. This will not give you results in a few weeks. However, you can see the changes in a few months.
Some people think that starving or skipping meals is the fastest way to lose weight, but it is not. It can backfire and get your body in survival mode, where it will start storing the fats for a crisis. You can get rid of your body’s water weight by drinking enough water, which will flush out the toxins of the body.
Dieting while breastfeeding
It is normal to gain some weight during the pregnancy period, and so there is a special diet for breastfeeding mothers to lose weight. This diet will be low carb but with a lot of proteins, fruits, and vegetables to maintain your daily calorie intake. Nutritious food will ensure your body has enough milk supply for the baby and enough energy in store for you to function all day.
Detox while breastfeeding kellymom
Breastfeeding might be hard for new moms as the body goes through several changes. With the additional weight, the body starts to get tired. Detox can help flush out the toxins from the body, making the body feel lighter. You can drink tons of water throughout the day. This works as a good detox. But whatever you do, make sure you consult your doctor first.
Foods to Eat While Breastfeeding
To lose weight after pregnancy, you must make healthy choices of your food. Cutting down too many calories or munching on unhealthy junk food will only make you gain more weight. So, instead, you can choose to make a healthy diet with the following things.
1. Fruits , vegetables and grains
You need to have fresh fruits and vegetables for vitamins and minerals in your diet. Adding grains like quinoa, rye, wheat, farro, and millet will have a more balanced and nutritious platter.
You need to add starches into your diet as they help with the energy to produce milk. Choose healthy options like potatoes, beans, squash, rice, and pasta. Make sure you pair them with lots of veggies.
3. Sugary foods
Junk food and sugary drinks high in calories are not healthy at all. They might cause inflammation and make you more fat. However, the stress might cause the craving for sugary foods but try swapping it with some fresh fruit instead.
Some people worry about consuming fat, thinking the fat will end up in the milk. Well, that is not entirely true. The amount does not end up on the milk. Instead, it is the type of fat that ends up there. Foods like eggs, nuts, seeds, avocado, olive oil, cheese, and nuts all have healthy omega 3 fatty acids and a balance of monounsaturated fats. The omega 3 fatty acid plays an important role in the baby’s brain development.
5. Lean protein
You need to add lean protein like meat, fish, and nuts to your diet. These have fewer fats but high protein in them, which will help build and repair body tissue. So the damage the body has been through during the delivery of the baby can be repaired.
Alcohol is not good for the baby or the mother. When consumed in large amounts, it can affect the baby through the breastmilk. It can harm the baby and also make it harder to lose weight.
Smoking is another harmful thing for the mother and the baby. It is not safe to smoke in a room that has a baby in it. Smoking can harm the smoker’s lungs and also harm the baby if the baby inhales the smoke. Keep the baby and the mother in a no-smoking zone for their well-being.
Hydration is necessary when you breastfeed the baby as the breast milk is 90% water. However, this does not mean that the more you drink water, the more you will produce milk. Staying hydrated is good for your body as it flushes down all the toxins from the body. Notice if your pee is getting darker, and drink water whenever you feel thirsty.
9. Snack Food
After giving birth and while nursing a baby the mother will feel a lot more hungry than usual. So, it is normal to snack on anything you have in fronts of you like chips, soda, or candies. These will just add extra calories while making you gain weight. Choose healthy snack options like nuts, fruits to munch on.
What might happen if a mother loses weight too quickly?
With extreme diet plans, if any new mother loses weight too quickly, it can have some serious consequences. Firstly, this will affect the mother’s health as she will suffer from nutrition loss. Secondly, If the new mother is on a strict diet, it can hamper milk production.
Lastly, research shows that if the calorie intake gets lower than 1500 calories, the toxins in the mother’s body might be released through the milk. This is utterly unhealthy for the baby. Losing weight gradually has fewer dangers and is less likely to cause any health issues in the future.
Always try to go for the natural and healthy way for weight loss so that your body can get enough nutrition that will help it heal itself.
Breastfeeding and exercise weight loss
Breastfeeding and weight loss are two popular topics among new moms. After giving birth, nursing a baby is one great task. You need to make sure the baby is getting enough milk and enough nutrients from you. But on the other hand, you see yourself and those extra pounds that you have gained during pregnancy and want to shed them off.
So, you need to find a proper diet plan that can help you slim fast while breastfeeding. You can start doing exercises when the doctor gives you permission. Starting out with some light stretching and doing yoga or just a little walk around the park with the baby can get you going.
Going on a strict diet might affect milk production, so make sure you eat well throughout the day. Some studies show that breastfeeding helps to lose weight. However, it is not the same for every mother, especially when you have gained too much weight. Have patience and give it time, and you will soon see the results.
Best way to lose weight while breastfeeding
The best weight to lose while breastfeeding is to eat frequently in small meals so that you are full. Have a balanced diet with fewer carbs and more protein and veggies. Staying hydrated helps to get rid of the unwanted water weight, so make sure you drink enough water.
Start doing some moderate exercises if the doctor allows you for it. Being a new mom is so stressful that you hardly get any time to rest or eat properly. Skipping meals makes it harder to lose weight as the body then starts to retain the weight.
Instead, eat frequently and prefer to have some home-cooked healthy snacks that can provide the necessary energy without making you gain weight. Another important part is getting enough rest because the more stressed you are, the more stress hormones you will get, which will make you fat.
How much weight do you lose after birth?
After giving birth, the mother loses approximately about 13 pounds, including the weight of the baby, the placenta, and the amniotic fluid. You will notice losing a few more pounds in the first week of the delivery because of the retained fluids. However, if you have gained 30 or more pounds during pregnancy, that is not going away that easily.
Doctors will ask you to get rest before your body is ready for any kind of exercise or diet. Even when you are allowed to go on a diet, you cannot cut off too many calories. Doing so can backfire, causing more weight gain. For breastfeeding moms, it is harder to go on a diet because lowering the calories might hamper the milk supply for the baby.
Still can’t lose weight while breastfeeding
Breastfeeding might help you lose weight, but this does not work the same for everyone. Losing weight depends largely on the calorie you are consuming and burning. However, if you have been breastfeeding while maintaining a healthy diet and still not seeing any results, you must know that your body needs more time.
While some need about 6 or 8 months to lose their pregnancy weight, some might take longer. You need to ensure your health first before thinking about losing weight. Breastfeeding needs extra energy and will burn a few calories, but that is not always enough.
During this time, you will be hungry frequently, making it harder to lose weight. Also, stress has some serious effects on the body, making it harder to lose weight.
Gaining weight while breastfeeding
Breastfeeding does not make you gain weight. Instead, it burns calories. People gain weight when their calorie intake is higher than the number of calories they burn. When the intake is higher, the fat is stored in the body, making you gain weight. While breastfeeding, the new mom feels hungry more than normal.
This makes them snack on whatever they find, and most of the time, these are sugary drinks or high-calorie junk foods. Also, the stress of a nursing new mother takes away their resting time. Not getting proper sleep makes them cranky and crave more sugary foods.
The hormonal changes during pregnancy and breastfeeding also play an important role in gaining weight. Research shows that the cortisol level is high during this time, which is the reason behind weight retention in the first 12 months of postpartum.
Weight loss supplements while breastfeeding
Now that you had your baby, you might be thinking about getting the excess weight off your body. The fastest way you might think of could be weight loss supplements, but are they actually safe when breastfeeding? Weight loss supplements help you lose weight by acting diuretic, which gets rid of the body’s water weight.
It also stimulates your nervous system and boosts the energy level so that you feel energetic but do not have the appetite to eat properly. Not eating properly and getting rid of the water weight will hamper the milk production for your baby.
Also, not every weight loss supplement is effective or has proof that they are safe to consume while breastfeeding. Diet pills while breastfeeding may affect the infant’s sleep or neurological development. So not taking them while breastfeeding is the best solution out there.
Weight loss app breastfeeding
There are now weight loss apps for breastfeeding mothers to make the new mom’s life easier. The postpartum weight loss app works by suggesting recipes, meal plans, and grocery lists. It will also give you some simple exercise ideas that will help you lose weight.
This helps to stay organized and stay on track when you are busy taking care of the baby. You will find more apps that help count calories while breastfeeding so you can know when you are consuming too many calories.
By counting calories, you can stay on the 1800 calorie mark and have enough energy throughout the day. Also, if you have done your meal plan right, you can have healthy snacks all day. This will keep your milk supply flowing without making you hungry or tired.
Weight loss tips for feeding mother
Some good weight loss tips for feeding mothers would be following a breastfeeding weight loss diet. This diet should be rich in omega-3 fatty acids. With fewer carbs and more fruits, proteins and veggies cover the calories. Have almost half of the plate full of veggies and fruits in your lunch and dinner.
Avoid taking them as juices and try cutting them and having them like that to get more fiber out of them. Snack on them throughout the day. Keep milk, yogurt, and cheese in your diet, and if you are lactose intolerant, go for plant-based milk instead. Cut off the sugary drinks and keep yourself hydrated all day by drinking water.
You can add flavor to it by adding fruits or cucumber and mint to it so you can sip on it at regular intervals. Have lean proteins and healthy fats in your diet like chicken, nuts, seeds, eggs, avocados, and beans. These will keep you full and also provide enough energy for your activities. Get proper rest so your body can heal and recover.
When to talk to your doctor?
You need to consult your doctor if you are too worried about not losing weight after giving birth. The doctor can help adjust the diet and suggest some exercises to help you out. Also, if you have tried everything and still have not noticed any weight changes, the doctor might ask you to wait till your baby starts eating solids so you can stop breastfeeding and have a proper diet.
New mothers who face problems losing weight might need help from a counselor or therapist to deal with the postpartum stress. Another problem might occur if you notice that you are losing weight too fast while breastfeeding. It might affect the milk supply and make you feel weak.
Consulting a doctor would help as they might suggest some supplements or changes in the diet to help you maintain your milk supply.