Tips To Help You Drink More Water:
steep fresh fruit, veggie slices, or herbs in your water
drink a glass after every bathroom break. Itll help incorporate the habit into your daily routine and create a great cycle! The more you drink, the more youll have to go to the bathroom and then the more youll drink and so on!
incorporate water-rich foods into your diet
drink herbal teas
you drink more if you use a straw! Invest in a reusable plastic one!
aim to drink a certain amount of ounces by deadlines.
Calorie Burn And Weight Loss
Breastfeeding will not initially help you lose any additional weight. Your initial weight loss reflects the weight of the baby, the placenta, amniotic fluid, and excess water which accounts for about 15 to 17 pounds in the first few weeks, all told. But breastfeeding will help to contract your uterus and shrink it back down to its pre-pregnancy size much more quickly.
While breastfeeding, your belly should look much slimmer by the time you’re 6 weeks postpartum. Thereafter, studies show that women who exclusively breastfeed are more likely to lose their pregnancy weight by about six months after their babies are born compared to women who do not breastfeed.
Breastfeeding burns up to 500 calories a day. This means that even though you are probably eating more to sustain breastfeeding, you can still lose weight.
On average, if you’re taking in the recommended amount of calories each day and breastfeeding exclusively, you should lose about 1 pound every week or two. That might not sound like a lot, but a steady, gradual weight loss is safer and healthier. Plus, you’re more likely to keep the weight off if you lose it gradually.
Does Breastfeeding Help You Lose Pregnancy Weight
Breastfeeding may help you lose weight post-pregnancy, but the amount of weight youll lose varies for everyone.
Breastfeeding typically burns 500 to 700 calories per day. To lose weight safely while breastfeeding, its important to follow your doctors recommendations for how many calories you need to consume daily. You also will need to get clearance from your doctor before resuming exercise after childbirth.
Read on to learn more about postpartum weight loss while breastfeeding.
A number of factors will affect how quickly you lose the weight you gained during pregnancy, including:
- your metabolism
- how often you exercise
- how much weight you gained during pregnancy
Depending on how much weight you gained during pregnancy, it may take six to nine months, or up to a year or longer to lose the weight you gained. Some women never lose all of it.
Its common to lose around 13 pounds shortly following delivery. This quick weight loss is from the baby, placenta, and amniotic fluid. This amount could vary depending on the size of your baby or whether you retained a lot of fluid during pregnancy.
Following this initial weight loss, youll need to take in fewer calories than you burn off to lose more weight. But for health and safety reasons, youll want to lose weight gradually and consume at least 1,800 calories each day while breastfeeding. This will keep your milk supply high and give you enough energy.
- baked goods
- other junk or fast food
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Benefits Of Losing Weight While Breastfeeding
Feeling healthy and energetic is beneficial to everyone, including postpartum parents. So while you dont want to start a highly restrictive diet while breastfeeding, making sure to eat healthily and add healthy movement is always a good idea. For example, the American College of Obstetricians and Gynecologists says that adding exercise into your day after giving birth boosts your mood, helps you sleep better, and may help prevent postpartum depression.
But while making an effort to maintain a healthy weight after giving birth is beneficial to your overall health, there are no direct benefits of losing weight in terms of increasing your milk supply or making your milk healthier for your baby. Again, unless you are experiencing a weight issue thats impacting your health, the focus during breastfeeding should be on healthy eating rather than drastic weight loss.
How To Lose Weight While Breastfeeding
For most of us moms, there was at least one moment after giving birth when we caught a glimpse in the mirror of our postpartum body in all its stretched-out, bulbous glory and felt a wave of shock. Most of us want our pre-pregnancy body back as quickly as possible, but dropping those pounds postpartumespecially losing weight while breastfeeding, when youre hungry all the timeisnt always an easy feat, nor should it be rushed.
In order to deliver a baby, everything in the body expands, says Jennifer Ritchie, IBCLC, a lactation consultant in Newport Beach, California and author of I Make Milk, Whats Your Superpower? Your hips expand, your ribcage expands. It took a good nine months to put that weight on, so give yourself at least nine months to get it off and get your body back.
Once youre past the first few weeks after giving birth , getting back to a shape youre happier with is possible. Here are tips on how to lose weight while breastfeeding without impacting your milk supply.
One thing to keep in mind as you read: Your body just did something amazing! Growing baby took time, allow yourself that same time to heal, recover and get back to your pre-pregnancy body .
In this article:Easing into postpartum exercise
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Drink At Least 8 Cups Of Water Every Day
Drinking plenty of water every day is one of the best things you can do for the overall health of your body whether youre trying to lose weight or not. And it’s especially important for breastfeeding moms.
Water helps your body naturally shed unwanted pounds because water:
- Contributes to regular body functions like circulation, digestion, regulation of body temperature, transportation of nutrients, and milk production
- Assists your kidneys and makes it easier to keep your body toxin free
- Helps you feel fuller longer and prevents overeating
- Keeps your muscles working at 100%
- Combines with the oil on your skin to form a protective barrier against the suns harmful UV rays and other environmental toxins
We recommend drinking at least eight cups of water every day. Sound like too much to ask from a busy mom?
If you’re “not a water drinker,” try an infusion bottle that will allow you to add a hint of fruit. Seltzer works just as well and is especially good for those of you who like to drink soda. Just make sure whichever drink you choose doesnt have added sugar because it can make its way to your baby through your breast milk.
What Might Happen If A Nursing Mother Loses Weight Too Quickly
- In most instances of too-rapid weight loss, it is not the breastmilk that would suffer, but moms nutrition and/or health.
- Excessive dieting can result in a reduced milk supply.
- According to Breastfeeding and Human Lactation , it is noted that fad or rapid weight loss programs should be avoided because fat-soluble environmental contaminants and toxins stored in body fat are released into the milk when caloric intake is severely restricted. I was unable to find a definition of severely restricted but I expect that it is significantly under 1500 calories per day . Ive included information on a study on this subject below. See also the info at this website regarding environmental contaminants and breastfeeding.
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Postpartum Diet And Hormones
There are many ways to help your hormones recalibrate postpartum, says Godfrey, but it does take time, and we shouldnt expect it to happen overnight.
There is usually an estrogen dominance in comparison to progesterone, and since it takes almost a year to have a baby, it should take time for your body to find its new normal, she explains.
Estrogen dominance can play a big role in whether you are able to successfully lose weight postpartum, because excess estrogen can lead to weight gain. So can high levels of cortisol the stress hormone, which is made in excess when youre not getting enough sleep.
Godfrey reminds women that everyones postpartum hormone timeline will vary, and thats OK. She points out that hormones can be influenced by many things including diet, sleep patterns , and overall stress.
Food can affect the production and secretion of hormones the hormone insulin is secreted with detection of carbohydrate consumption, so choosing portion sizes that are right for our body can help ensure a healthy secretion of insulin, and help us prevent unnecessary weight gain, says Godfrey.
Because of this, Godfrey recommends the following:
Carbohydrates are a key macronutrient during postpartum period, namely because carbs increase serotonin secretion.
Final Thoughts On Postpartum Weight Loss While Breastfeeding
Your postpartum weight loss journey is unique to you, your baby and your lifestyle.
Some moms are lucky to have babies that sleep well at night allowing them to feel more energized.
Other moms have babies that are not great sleepers, leaving them feeling more tired and hungry.
Take your postpartum weight loss journey one day at a time because I can assure that this is such a short period of time!
Take one small step every single day to reaching your goals and you WILL reach them eventually.
You got this mama!
Im only one email away from helping you reach your goals or answer any questions. Never hesitate to reach out!
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What Foods Should You Avoid In Your Breastfeeding Meal Plan
There are definitely some foods you dont want to be a part of your breastfeeding diet, even if they seem apropriate for weight loss. These are foods that are processed and full of artificial sweeteners. Some examples are:
- Low-calorie crackers, chips and snacks
- Diet sodas
- Sugar-free juices and candies with aspartame, sucralose or other chemical sweeteners
- Deep fried foods
- MSG found in many take outs and restaurants
- Processed soy foods like faux chicken nuggets
Any foods that are not real food, are usually full of chemicals that can alter your hormonal balance. Some of them are lower calorie, so they may be helpful to keep your calories low, but they dont necessarily nourish your body, which is our goal.
Stay Hydrated All Day Long
Dara Godfrey, MS, RD, registered dietician for Reproductive Medicine Associates of New York, says hydration, especially if breastfeeding, is critical. She recommends up to 3 liters of water daily.
However, hydration needs can vary so its best to let thirst be your guide. A good way to gauge hydration is looking at the color of your urine. Pale yellow urine indicates proper hydration while dark-colored urine indicates that you may be dehydrated and need to up your water intake
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Healthy Ways To Lose Weight While Breastfeeding
Many new moms mistakenly believe that breastfeeding helps with weight loss after giving birth. However, while breastfeeding does burn a large number of calories, it also requires a daily intake of approximately 500 more calories than a pre-pregnancy diet.
This leads many moms to wonder, What steps can I take to lose pregnancy weight while also ensuring that my baby gets the nutrients she needs to be happy and healthy?
In this article, well discuss healthy habits such as:
- Drinking plenty of water every day
- Getting as much sleep as you can
- Eating a balanced diet including fruits, vegetables, lean protein, and healthy fats
- Incorporating moderate exercise into your daily routine
While these tips may sound familiar to anyone who has tried to lose weight before, there are a number of additional considerations youll need to keep in mind while trying to lose weight and breastfeeding.
For this reason, the experts at Mustela have put together eight tips to help you achieve sustainable weight loss while maintaining your bodys ability to produce healthy, nutrient-rich milk. As a bonus, well also show you how you can tighten your skin from the outside-in with a firming and toning product from Mustela.
Does Your Breastfeeding Diet Affect Your Breast Milk
Yes, your diet can affect your breast milk, and studies have shown that the fat levels in your breast milk can increase with fat intake in the mothers diet. Protein can also pass through to the breast milk, which is where many babies can experience allergies or gassiness. Most mothers assume that their baby is gassy from high-fiber foods, when in actuality fiber CAN NOT pass through to the breast milk. Fiber is what causes gassiness. Most likely, the baby is responding to proteins in the breast milk, as well as their digestive system is still digesting.
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Rule #: Eat Enough Calories
Not eating enough nourishment while breastfeeding may negatively impact your milk supply. Breastfeeding burns on average 200-500+ calories per day so this means that even though youll probably eat more during breastfeeding, you STILL can lose weight! Aim to eat a minimum of 1,800 calories per day to keep your milk supply.
PRO-TIP: Readjust your calorie intake as your baby weans.
Once your baby is around 6 months and begins to eat solid food , you wont need to eat as many calories each day to sustain breastfeeding. At that time youll need to re-evaluate your diet and perhaps reduce the amount of food youre eating so you dont begin to gain weight.
What Is The Best Diet Plan To Lose Weight While Breastfeeding
You should consume 300-500 extra calories per day when you are breastfeeding. This way, you provide enough nutrients to your body and help nourish the baby.
Having a balanced diet is the best way to lose weight while you are breastfeeding. Below is a sample diet plan that helps you to get enough calories while losing weight.
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Do Mothers Need More Calories While Breastfeeding
Yes. Breastfeeding mothers generally need more calories to meet their nutritional needs while breastfeeding. An additional 330 to 400 kilocalories per day is recommended for well-nourished breastfeeding mothers, compared with the amount they were consuming before pregnancy . The number of additional calories needed for an individual breastfeeding woman is also affected by her age, body mass index, activity level, and extent of breastfeeding . The Dietary Reference Intake Calculator for Healthcare Professionalsexternal icon can be used to estimate calorie needs based on sex, age, height, weight, activity level, and pregnancy and lactation status.
Refer to guidance from the US Department of Agriculture and Health and Human Services for more information on vitamins, minerals, and calories needed while breastfeeding in the Dietary Guidelines for Americans. pdf iconexternal icon
How Fast Can You Lose Weight With This Breastfeeding Meal Plan
How fast you lose weight while breastfeeding depends entirely on your metabolism and caloric intake. Every mother burns a unique amount of calories while breastfeeding, so factoring in the general 300-500 calories burned is very, very broad. If you want to lose weight fast, you will need to track how much you are eating, even if you are eating very healthy.
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Losing Weight While Breastfeeding
When I started on my journey to shed the rest of my baby weight, I couldnt help but feel a bit overwhelmed, all things considered. Before I was introduced to the Jenny Craig program, it seemed like a lot to tackle when I had little spare time.
However, my motivational, kind consultant gave me all the tips I needed in order to take the guesswork out of losing weight while breastfeeding. With her support, I felt extremely comfortable with not only my weight loss goals but also about how to approach the menu in general. She was an expert at breaking it all down, answering all my questions, giving me tips, and the support and encouragement I needed along the way.
For me, all I wanted was to be able to start something and stick with it something that would benefit me as a mom and as a woman. Through weekly accountability calls, as I like to call them, with my Jenny Craig consultant, I was better able to understand and stick to the plan with her guidance and support. Last but not least, I was able to achieve the healthy weight I wanted while living the healthy lifestyle I needed to continue nourishing my lifes newest, greatest gift my newborn son.
What Does A Good Breastfeeding Diet For Weight Loss Include
You definitely want to create your meal plan around some very healthy, nutrient-dense foods that will support your body and milk supply. Fruits, vegetables and lean proteins are the best sources of nutrients, as well as nuts and avocados for healthy fats. Most of your protein sources are going to have enough healthy fats for your body, and your body has stored fat for baby and energy, so I like to steer mamas in the direction of a higher-carb, lower fat diet . This is because carbohydrates are the number one source of energy for tired, breastfeeding mamas. Our brains need the carbohydrates, and if you are getting your carbohydrates from complex sources like sweet potatoes, quinoa, beans, vegetables and fruit, you dont need to worry about your blood sugar.
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