While most women desire to lose weight quickly after delivering a baby, losing weight in a healthy way is important for women who are breastfeeding to ensure breast milk volume and composition is adequate. The American Dietetic Association encourages women to breastfeed until the infant is at least 12 months of age, a length of time in which most women are able to achieve a pre-pregnancy body weight.
Breastfeed Exclusively
Breastfeeding can use up to 500 extra calories per day, according to the U.S. Department of Health and Human Services, and the American Dietetic Association recommends women breastfeed exclusively for the first six months of an infant's life. Although it may be tempting to feed an infant formula due to convenience especially when feeding in a public place, sticking to breast milk only can help the mother lose extra calories and keep her milk supply high.
Lose Weight Slowly
Although it's desirable to lose extra baby weight quickly, losing weight at an appropriate rate can help a nursing mother keep lost weight off and maintain an adequate milk supply. The Mayo Foundation for Medical Education and Research says that many women lose over 10 Ibs. during childbirth and additional water weight the first week after delivery, and encourages women to lose additional weight at a rate of up to 1 Ib. per week. Reducing daily calories by 500 per day can help achieve a weight loss of 1 Ib. per week. Some women retain excess body fat during the first few months of breastfeeding.
Eat Healthy
Eating a well-balanced, healthy diet can help breastfeeding women lose excess body fat and maintain an adequate milk supply. According to the U.S. Department of Agriculture MyPyramid Plan for Moms, a 30-year-old, 5 foot 2 inch, 145 Ib. nursing mother who exercises 30 to 60 minutes per day would require about 2,600 daily calories, 9 oz. of grains, 3.5 cups of vegetables, 2 cups of fruits, 3 cups of milk, yogurt or cheese, 6.5 oz. of meat, dried beans, nuts or eggs, 8 tsp. of oils and 410 calories from extra fats and sugars for weight maintenance each day. Calorie requirements for weight loss may be up to 500 calories less per day, depending on activity level.
Exercise
Exercise can be beneficial for weight loss by burning additional calories and excess body fat. According to the Mayo Foundation for Medical Education and Research, the U.S. Department of Health and Human Services recommends women exercise at least 2.5 hours per week after a pregnancy. The Mayo Foundation for Medical Education and Research also says that exercising should not have adverse affects on breast-milk composition or volume. However, high-intensity exercise may cause the milk to taste sour due to lactic acid accumulation.
Drink Water
Fluid requirements are higher for women who breastfeed. Drinking plenty of water is essential for nursing women to maintain milk volume, prevent dehydration and lose excess body weight. Medline Plus recommends that women who are breastfeeding consume at least 64 oz. of fluids each day.
References
- American Dietetic Association: Promoting and Supporting Breastfeeding
- U.S. Department of Health and Human Services Office on Women's Health: An Easy Guide to Breastfeeding
- Mayo Foundation for Medical Education and Research: Weight Loss After Pregnancy: Reclaiming Your Body
- U.S. Department of Agriculture: MyPyramid Plan for Moms
- Mayo Foundation for Medical Education and Research: Exercise After Pregnancy: How to Get Started
- Medline Plus: Breastfeeding -- Self Care
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