Losing baby weight while breastfeeding your child might happen more naturally than you'd think. According to the La Leche League's website, many women naturally lose weight while breastfeeding because it burns 300 to 500 calories per day. Nursing mothers rarely need to take extreme steps to ensure they lose weight. Moderate adjustments to diet and exercise levels are generally all it takes to lose weight while breastfeeding.
Step 1
Wait two months before attempting to lose weight, especially if you're breastfeeding. According to the book "The Better Way to Breastfeed," mothers should eat according to their hunger level for a couple months after giving birth to allow their bodies to heal. Your body is adjusting to no longer carrying a baby, as well as its new role in nourishing an infant.
Step 2
Visit your doctor before embarking on a weight-loss program to ensure you're healthy enough to exercise and cut calories. Some women need more time to heal and more nutrition to keep their milk supply up.
Step 3
Increase your activity level. The La Leche League suggests taking a brisk 30-minute walk carrying your baby in a sling each day to burn calories and get fresh air.
Step 4
Monitor your calorie intake. The La Leche League recommends that nursing mothers aim for a daily caloric intake of 1,500 to 1,800 if they're trying to lose weight. Track your calories in a small notebook to make sure you're hitting your target.
Step 5
Take it slow. "The Better Way to Breastfeed" says that healthy weight loss for nursing mothers is about 1 pound per week. Though that might seem low, losing the weight slowly ensures that you maintain your milk supply throughout the process.
Step 6
Monitor your milk production. If you notice a steep decrease in milk, visit your doctor to get help with adjusting your diet accordingly.
Things You'll Need
- Baby sling
- Notebook
References
- "The Better Way to Breastfeed"; Robin Elise Weiss; 2010
- La Leche League: How Can I Lose Weight Safely While Breastfeeding?
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