Breastfeeding has many advantages for both the baby and mother. Breastfeeding offers convenience for the mother and cost benefits compared to the price of formula. According to the American Academy of Pediatrics, breastfeeding burns extra calories, which may help you lose more weight. However, breastfeeding alone is not always enough to help shed post-pregnancy pounds, and you may need to take additional actions to lose more weight.
Total Calories
Public health officials promote breastfeeding and one frequent claim is that breastfeeding burns calories and may help you lose weight. Although this is true, it is possible to overestimate the amount of calories breastfeeding burns. Breastfeeding burns a maximum of 500 calories each day, which can only lead to 1 lb. of weight loss in a week on its own.
Food Intake
In theory, you can consume 500 extra calories each day to maintain your breast milk, and your weight would remain constant. However, it is easy to underestimate calorie intake, and you may be consuming more extra calories than you realize, especially because breastfeeding can often stimulate your appetite. If you are taking in more calories than you burn, you will not lose weight, regardless of whether you are breastfeeding. Be sure to drink enough water to stay hydrated enough for milk production, which can also reduce feelings of hunger.
Healthy Eating
Although it can be dangerous to cut calories drastically while breastfeeding, you can still focus on healthy eating habits, which can result in gradual, gentle weight loss. Avoid mindless snacking and reduce portion sizes to reduce intake of empty calories. Focus your diet on low-fat whole foods, such as fresh fruits and vegetables, lean meat and dairy and whole grains. This will also help you produce healthier breast milk for your baby.
Exercise
Breastfeeding alone will usually not be enough to cause you to lose weight. Add moderate-intensity aerobic exercise most days of the week to boost your metabolism and burn more calories, which will help your weight loss efforts. Make sure your doctor has cleared you to return to normal activity levels after birth, which usually happens at the six-week postpartum checkup.
Postpartum Body Changes
Some weight loss may be rapid right after birth, but it often tapers off after that. Although most mothers are eager to regain their pre-pregnancy body shape, it is usually a gradual process. Remember that it takes nine months to gain the weight during pregnancy and for most women it may take up to nine months to lose the weight after birth. Although you can lose some weight while breastfeeding, nourishing your baby is more important. Be patient with yourself.
