Many women who actively breastfeed don't experience a menstrual cycle. This is because breastfeeding acts as a natural form of birth control, according to Planned Parenthood, which protects the body from getting pregnant while trying to meet the needs of your new baby. For some women, this effect doesn't last long and menstruation returns, bringing with it the same PMS symptoms as before pregnancy, such as weight gain, food cravings and menstrual cramps. If you're trying to lose weight and find your efforts thwarted by your menstrual cycle, a few lifestyle changes can help you get over this monthly hurdle.
Step 1
Breastfeed on demand. You burn additional calories through milk production, according to La Leche League International. You may also lose more wight compared to women who do not breastfeed, according to The La Leche League's Subcommittee on Nutrition During Lactation. Breastfeeding on demand can also suppress menstruation, eliminating it as a weight loss hurdle. If you're not nursing on demand, pump often to keep your milk supply up and your calorie burning high.
Step 2
Prepare in advance for cravings. If you eat well during the rest of your cycle, but find your appetite increases or your food cravings are out of control, plan to have a barrage of healthy snacks on hand. Always eat when you're hungry and stop when you're full, even if it means you're eating slightly more. Stay away from caffeine as it can stimulate your baby through breast milk consumption. Choose healthy foods like fruits, vegetables, nuts, whole grains and lean proteins, according to the Mayo Clinic.
Step 3
Drink lots of fluids. Many women experience a brief and temporary weight gain during menstruation due to water retention and bloating. Drinking lots of water helps flush out some bloating. Water is also important to a healthy milk supply. Avoid excess salt, according to the Mayo Clinic, as salt worsens water retention.
Step 4
Perform moderate, low-intensity exercise, as exercise burns calories and strengthens muscles. Breastfeeding experts at La Leche League recommend increasing your physical activity in place of reducing calorie consumption to limit negative effects on milk supply. Exercise also helps with menstrual cramps, according to Women's Health. Use a supportive bra to prevent pain associated with breast tenderness. Exercise for 30 to 60 minutes per day if you can.
Step 5
Don't cut calories. Nursing mothers should ideally eat at least 1800 calories, recommends La Leche League. If you must restrict calories, start by reducing calories by only 100 per day while increasing physical activity. Make your calories count by avoiding foods high in added sugars and salt, even if you're craving these during menstruation.
Step 6
Journal regularly. Having a new baby is an intense emotional experience that also brings with it myriad lifestyle changes. This can be overwhelming to new mothers. The effects of your menstrual cycle can sometimes intensify these feelings, according to Penn State University. Write down your feelings often in a journal to help get them out. Write down issues you may have with emotional eating and try to recognize patterns.
