Safe Weight Loss While Breastfeeding

Weight gain during pregnancy is healthy and normal. Once the baby is born, you will be anxious to shed the extra pounds and regain your pre-pregnancy figure. As a breastfeeding mother, you can safely lose weight during the postpartum period. With careful diet and exercise, you can successfully lose your weight and feed your baby at the same time.

When To Begin

You may be anxious to begin losing your pregnancy weight as soon as the baby is born. It is best to refrain from dieting immediately after delivery. Instead, ask your doctor for her approval to begin a weight-loss program at your postpartum check-up. According to La Leche League International, "It is safer for you to wait at least two months postpartum to purposely lose weight, as your body needs this time to recover from childbirth and establish a good milk supply." Focus on bonding with your baby and adjusting to a new routine during those first couple of months.

Milk Supply

To ensure your milk supply remains adequate for the baby while you are losing weight, you should nurse on demand and drink plenty of water. Take time throughout the day to rest. You can tell if your baby is getting enough milk if he has wet diapers regularly throughout the day and is gaining weight at an appropriate rate.

Adequate Nutrition

As a breastfeeding mother, you need to pay close attention to your diet. Eat the correct amounts of nutrient-dense foods such as fresh fruits, vegetables and lean protein. This nutrient-rich diet will help you lose weight safely. Studies show that protein is of particular importance, and adequate protein intake will help you lose weight and maintain your lean body mass. According to a study published in the "American Journal of Clinical Nutrition," "lean body mass was maintained in women who exclusively breast-fed their infants during the first 6 mo postpartum while consuming dietary protein in amounts that exceeded those of their nonlactating counterparts by 55%."

Exercise Sensibly

Exercising while breastfeeding will help you shed your pregnancy weight. Elizabeth Somer, M.A., R.D., states that for breastfeeding mothers, "Moderate physical activity helps mobilize fat from the mother's fat stores and burns calories, creating a calorie deficit, which is what you need to lose weight." You should begin your exercise program slowly and increase your activity level as you regain your endurance and strength. You can begin a walking program and push your baby in a stroller while you exercise. You will improve your health, lose weight and bond with your baby all at once.

Weight Loss Rate

The recommended rate of weight loss for a breastfeeding mother is one pound per week. Losing more than 1.5 to 2 pounds per week could reduce your milk supply. If you find that your weight loss exceeds the recommended 1 pound per week, then increase your caloric intake or reduce your exercise. A lactation consultant is a valuable source of information if you notice a diminished milk supply.

Adverse Effects

Losing weight while breastfeeding is safe for you and your baby. A study published in the "New England Journal of Medicine" showed that "A program of moderate exercise and energy restriction was successful in inducing weight loss in overweight, lactating mothers without harming the growth of their infants in the early postpartum period." Breastfeeding need not stop you from losing the pounds you gained during pregnancy. In fact, returning to your healthy pre-pregnancy weight is good for you and your baby.