Lose weight while breastfeeding: Learn how to lose weight after pregnancy in a healthy and sustainable way.
Breastfeeding is a new phase of life for many women, and one that comes with a lot of responsibility. Breastfeeding not only nourishes the baby. There are many benefits to breastfeeding for the mother as well. One of these benefits is that breastfeeding can indirectly help to reduce excess body weight after pregnancy. This is because breastfeeding causes the body to burn additional calories[1] because it needs energy to produce milk for the baby. In this article, we will take a closer look at whether breastfeeding can help you lose weight, and how you can stimulate your metabolism after pregnancy and lose weight permanently without dieting.
Can you lose weight by breastfeeding?
During breastfeeding, the body burns extra calories to produce enough milk for the baby. It is estimated that about 300-500 calories can be burned per day. If a woman gained weight during pregnancy, breastfeeding may help her lose those extra pounds faster. It is important to note, however, that breastfeeding alone should not be considered the only method for losing weight. A healthy diet and regular exercise are also important. Here are some tips:
- Follow a diet plan
- Drinking water to help melt fat stores
- Exercise and sports
- Supplements to help you lose weight
How to lose weight while breastfeeding?
Many mothers ask themselves after the birth of their child: How can I quickly shed the extra pounds I gained during pregnancy and return to a comfortable weight? One way to reduce fat deposits is to lose weight through breastfeeding.
But how does it work? While breastfeeding, a mother’s body burns a significant amount of calories. This is because the process of breastfeeding requires a lot of energy. According to experts, a breastfeeding mother burns an average of 300 to 500 extra calories per day[2]. This caloric expenditure is caused by the production of breast milk and the actual breastfeeding of the baby.
It is important to note that everyone’s body is different, and individual calorie consumption depends on factors such as weight, daily activity, and metabolism. Losing weight through breastfeeding alone is not a guarantee of losing excess weight. Even if your calorie intake is high, a balanced diet and regular exercise are the most important ways to lose weight in a healthy and sustainable way. However, breastfeeding can help you lose extra pounds.
Tips for losing weight while breastfeeding
Losing weight while breastfeeding can be challenging because mothers have to meet their baby’s needs around the clock. It is important to follow a balanced dietary strategy to provide enough nutrients for both the baby and the mother. But is it possible to lose weight without compromising milk production? Here are some tips to help mothers lose weight while breastfeeding.
Use a diet plan
Choose healthy foods and watch your individual calorie needs. But rather than focusing on specific diets, breastfeeding moms should aim to eat a diet that is right for them, with fresh fruits and vegetables, whole grains, and lean protein. Losing weight without dieting should be the goal. However, if you want to, you can still try an appetite suppressant, for example, to avoid taking in too many calories.
Important: Choose foods that are as free of harmful substances as possible and follow your doctor’s or dietitian’s dietary advice. It is advisable to discuss diet plans with professionals such as a nutritionist or physician. If you are a fitness enthusiast, you may also want to speak with a qualified trainer who can provide additional advice on healthy weight loss.
Drinking water to melt fat reserves
Drinking enough water is important to maintaining a healthy weight. Water provides many benefits to the body during weight loss. First, it supports metabolism by helping to break down fat. In addition, water can suppress appetite and reduce cravings for unhealthy snacks. Drinking a glass of water before meals can help you eat less and consume fewer calories.
Drinking at least two liters of water a day is recommended to help the body lose weight and promote wellness. Staying hydrated is also important for healthy breast milk production, which helps your baby grow.
Integrate sport and exercise into everyday life
One of the best and most effective ways to lose weight permanently is to incorporate moderate exercise and sports into your daily routine. Regular exercise can help your body burn fat and build muscle. Exercise such as jogging, swimming, cycling, or weight training is good for burning calories and boosting your metabolism. Regular exercise tones the body, increases energy expenditure, and helps you lose weight over time. Exercise also has many other health benefits, such as improved stamina, a stronger immune system, and improved mood.
Note: It is advisable to discuss exercise plans with professionals, such as a qualified fitness trainer or physical therapist, to monitor progress and make ongoing adjustments to the exercise plan to ensure continued progress.
Dietary Supplements for Weight Loss
Popular options include weight loss pills, weight loss coffee, CBD oil, and green tea. The ingredients in these supplements can boost metabolism and support fat metabolism, leading to increased fat burning. Another popular option is CBD, a cannabinoid derived from the hemp plant. CBD is believed to reduce appetite, improve metabolism, and regulate body weight.
Although dietary supplements can help you lose weight, they should not be used as a substitute for a healthy diet and regular exercise. It is always a good idea to consult a health care professional before taking such products.
Losing weight while breastfeeding – what do you need to know?
- According to experts, breastfeeding burns an extra 400 to 600 calories a day.
- Breastfeeding alone is not a safe way to lose weight sustainably and is best combined with a balanced diet and adequate exercise.
- If you have any doubts, consult a doctor, nutritionist or other expert. Weight loss should never be at the expense of your baby’s health.
The bottom line
Losing weight relatively quickly through breastfeeding is possible, but there are a few things to keep in mind. First, it is important to consider the baby’s health. A balanced diet is essential to ensure the baby gets enough nutrients.
However, experts say that breastfeeding alone cannot be used as a weight loss method. It is also important not to lose weight too quickly or too much at once to avoid interfering with milk production. A combination of exercise, a balanced diet, and breastfeeding can support long-term, healthy weight loss.
Frequently asked questions
When will you start losing weight from breastfeeding?
Breastfeeding a baby has many benefits for both mother and child. In addition to providing important nutrients, antibodies, and fluids to the newborn, breastfeeding also affects the mother’s body. The body goes through many hormonal changes during pregnancy and after childbirth. During pregnancy, women usually gain weight to support the growing baby. However, after the baby is born, breastfeeding can increase energy expenditure, which can lead to weight loss.
How much weight can you lose by breastfeeding?
While many women hope that breastfeeding will help them shed those extra pounds quickly after giving birth, it’s important to note that weight loss is different for everyone. However, research shows that breastfeeding can actually burn calories and help you lose weight.
Can you lose weight while breastfeeding?
Yes, because breastfeeding slightly increases your caloric intake, it is theoretically possible to lose weight relatively quickly after giving birth. However, this is only possible if you maintain a healthy diet and exercise.
How can I lose weight fast while breastfeeding?
It is not advisable to lose weight too quickly while breastfeeding. It is better to follow a healthy diet and regular exercise to lose weight gradually. A balanced diet is recommended. You can also incorporate light exercise, such as yoga, into your daily routine to help you lose weight.
Resources
- Jarlenski, M., Bennett, W.L., Bleich, S.N., Barry, C.L., and Stuart, E.A. (2014). Effects of breastfeeding on postpartum weight loss among U.S. women. Preventive Medicine, Read Article, 69, 146–150.
- DGE. (2015). Energy. Read Article.
- Nursing your baby? What you eat and drink matters. (2018). Read Article.
- Weight loss for mothers. (n.d.). Read Article.
- When breastfeeding, how many calories should moms and babies consume? (2017). Read Article.
Leonard Eberding is a pharmacist, an executive, and a board-certified specialist in medication therapy management. Mr. Eberding holds a bachelor's degree in biochemistry from SUNY Binghamton University and a doctorate in pharmacy and philosophy from the University of Florida. He is also a contributor to numerous health magazines, where he uses his knowledge of pharmacogenomics to help patients get on the right medications the first time, rather than relying on trial and error.
