While breastfeeding burns extra calories and helps new moms lose pregnancy weight, some weight loss tips are still necessary to shed those postpartum pounds in a healthy way. Losing weight is possible even while nursing your little one, but it requires patience, the right approach, and balancing your baby’s needs with your own. Here are some effective tips and strategies for losing weight safely during breastfeeding.
Understand Postpartum Weight Loss
It’s important to keep in mind the normal process of postpartum weight loss. On average, a new mom can expect to lose about 1⁄2 to 2 pounds per week in the first 6 months after delivery without making any special diet or exercise changes. This is due to the extra calories burned from breastfeeding. Breastfeeding burns 500-1000 calories per day depending on how often and how long your baby nurses.
However, the hormonal changes that occur after birth mean weight can redistribute itself differently on your body than before pregnancy. It’s normal for hips, thighs, and upper arms to be fuller looking even after weight has come off. Be gentle with yourself as your body settles into its new shape during this adjustment period. Focus on healthy habits rather than fixating on numbers on the scale.
Track Your Intake
Since breastfeeding increases calorie needs, it’s a good idea to be mindful of your calorie intake. Tracking what you eat can help you identify where extra calories may be creeping in without realizing. Aim for about 500 calories per day under your maintenance level to lose 1 pound per week safely.
You may be surprised at how calorie-dense some of your favorite snacks and drinks are. Swap out high-calorie choices where you can for lean proteins, whole grains, fruits and vegetables to feel fuller longer on fewer calories. Portion control also helps curb overeating. Weigh or measure your portions until you get the hang of estimating serving sizes by eye.
Stay Hydrated
Being well-hydrated is especially important for breastfeeding moms. Drink plenty of water throughout the day – at least 8 glasses. Your body needs extra fluids to produce breastmilk, and hydration can curb hunger and unnecessary snacking. Reach for water instead of high-calorie beverages like sugary sodas, juices and coffee drinks that add extra empty calories.
Eat Nutritious Whole Foods
Focusing on whole, minimally processed foods gives you more nutrition bang for your calorie buck. High-fiber options like whole grains, legumes, fruits and vegetables help keep you feeling full for fewer calories than processed snacks. Protein is also very filling – aim for lean meat, fish, eggs, Greek yogurt, tofu and nut butter as go-to options.
Tiny but frequent meals and snacks help regulate appetite hormones too. Eating every 3-4 hours prevents getting too hungry between meals. Have quick snacks like fruit, nuts, Greek yogurt and veggies on hand for hungry moments while nursing. Planning meals in advance spares the temptation to opt for convenience food when you’re short on time.
Move Your Body
Being physically active burns extra calories and is great for your physical and mental health during the postpartum period. Exercise doesn’t need to be lengthy – short 10 minute increments throughout the day add up. Gentle movement like walking, yoga, stationary biking or water aerobics are perfect for breastfeeding moms. Build activity into your daily routine like taking the stairs, doing chores more briskly or walking with baby in the stroller.
Work out after nursing feeds when your breasts are less tender. Be sure to wear a well-supportive nursing sports bra to avoid discomfort. Stay within your limits and don’t push too hard too fast after delivery – listen to your body and rest when needed. Strength training builds muscle which raises your metabolic rate for more calorie burn even at rest. Try bodyweight moves like squats, lunges, plank variations.
Manage Stress Levels
High stress leads to more production of hormones that promote fat storage. Make peace with an imperfect schedule and slower progress with pregnancy weight. Ask for help from family so you can carve out “me time” to relax. Things like yoga, meditation, journalling or a warm bath transport you to a calm state. Laughter from comedy shows provides feel-good hormones too. Avoid raiding the kitchen for emotional eating. Find other healthy stressbusters that work for you.
Stick To A Realistic Schedule
Rushing weight loss sets breastfeeding moms up for frustration and burnout. It’s normal for progress to plateau at times too. Be patient and kind to yourself rather than overly restricting. Aim for slow, steady losses over time by committing to healthy lifestyle changes you can sustain longterm throughout breastfeeding and beyond. Celebrate non-scale victories like having more energy or fitting into looser clothes. Maintain a positive mindset and enjoy this special time nurturing your baby.
Watch Your Intake of Supplements Too
Some weight loss supplements and diets are unsafe for breastfeeding due to potential harmful effects on babies. Follow a balanced, moderate approach to losing weight as a nursing mother rather than attempting crash diets. Check with your doctor or midwife before starting any new supplements. Certain herbs and ingredients like caffeine can transfer into breastmilk in amounts babies shouldn’t receive. Focus on nourishing your body with whole, unprocessed foods.
Balance Needs With Baby
While you want to feel your best, don’t compromise meeting your baby’s needs through nursing or pumping. Making weight loss the top priority isn’t healthy for either of you. Listen for hunger cues and feed baby on demand, especially in the first 6 months. Cut yourself slack if progress slows due to extra feedings, night wake-ups or cluster feeding phases. Your body is working hard to produce the best nutrition and immunity boosters for baby through breastmilk. Trust the process.
Get Medical Guidance
If you’re concerned about weight loss stalls or other potential issues, connect with your healthcare provider. Occasional check-ins prevent unsafe habits developing. A medical professional can support your journey by identifying safe rate of loss, checking for health concerns, and monitoring baby’s development. Stay connected with other moms through support groups too for motivation, advice and accountability. You’re not alone in this experience.
Losing weight while nourishing a growing baby through breastfeeding requires patience, persistence and believing in your body’s abilities. With balanced nutrition, gentle activity and self-care strategies tailored to your needs, most breastfeeding mothers see steady weight shifts. Focus on health priorities versus appearance, listen to your intuition, and be kind to yourself on this beautiful yet demanding parenting journey. With a little diligence, you can feel great inside and out.
In conclusion, safe and steady weight loss is achievable during breastfeeding by making healthy lifestyle changes a priority. Tracking intake, staying hydrated, eating whole foods, managing stress levels and getting moving all help get your body back into balance. By balancing your needs with your baby’s needs through breastfeeding, sticking to realistic schedules and consulting your healthcare provider, you’ll support both your physical and mental health during this transformational time. With patience and self-compassion, you can slim down in a nourishing, sustainable way.
Frequently Asked Questions
- Is it possible to lose weight while breastfeeding?
Yes, with proper nutrition and exercise, it is possible to lose weight during breastfeeding. - Is it safe to lose weight while breastfeeding?
Losing weight gradually with a healthy diet and exercise program is generally safe while breastfeeding. - Will losing weight affect my milk supply?
Significant or rapid weight loss can impact milk supply. Consult your doctor for personalized advice. - Can I exercise while breastfeeding?
Yes, moderate exercise is recommended after consulting with your healthcare provider. - How many calories should I consume while breastfeeding?
Recommended calorie intake while breastfeeding is around 500 extra calories per day.
Discussion about this post