Weight gain typically occurs while you are carrying your baby. You are likely eager to begin dropping those pounds as soon as possible following childbirth, but it's important to take things slow as your body gets back to normal. Taking a healthy, moderate approach to weight loss is especially important if you're breastfeeding, as your actions can have a direct effect on your baby. Fortunately, breastfeeding itself can help you lose weight.
Natural Weight Loss
In addition to making your body's return to its pre-pregnancy state an easier transition, breastfeeding also burns about 500 calories a day. Your caloric needs are higher during this time and your body turns to the stored fat gained during pregnancy to meet those needs. That high calorie burn can potentially help you meet your weight loss goals. The New York State Department of Health also points out that breastfeeding can play a role in preventing depression, according to the agency's breastfeeding promotion materials. This in itself can be significant, as you may be falling into emotional eating habits during this stressful time.
What to Eat
While breastfeeding can help you shed baby weight, you also need to make healthy eating a priority. Losing weight through deprivation or extreme methods is not only unsafe for you but also can negatively affect your baby. Choosing whole foods is important, so go for whole grains, vegetables, fruits and protein sources that are low in fat. Eating these healthy foods and watching portion size will not only help you lose weight but also provide essential vitamins and minerals for your baby during breastfeeding.
Getting Active
Exercise is also important as you strive to lose weight, although it can be a challenge to make it a priority after having a baby. The many benefits of physical activity may help you stick with it; in addition to supporting weight loss, exercise increases energy, conditions the stomach area, improves muscle strength and reduces postpartum depression, according to MayoClinic.com. You can start exercising within a few days of having your baby, provided that you are accustomed to working out, are in good health and had a normal vaginal delivery.
Precautions
Regular physical activity does not normally affect lactation. Taking part in vigorous activity, however, may cause your breast milk to contain lactic acid, which will likely affect your baby's willingness to nurse. Slow, steady weight loss of no more than 1 to 2 lbs. weekly is recommended because shedding pounds too fast can reduce milk supply and the amount of important nutrients it contains. Drastic weight loss also causes the release of toxins from body fat into the blood, which can then accumulate in your breast milk, according to Susan Z. Condon, a certified lactation counselor and educator. Always discuss any medications, supplements and weight loss plans with your doctor before getting started.
References
- New York State Department of Health; Breastfeeding Your Baby: Breastfeeding - Simply the Best; December 2009
- Drugs.com: Breastfeeding and Your Diet
- MayoClinic.com; Weight Loss After Pregnany: Reclaiming Your Body; June 2010
- MayoClinic.com; Exercise After Pregnancy: How to Get Started; March 2011
- BabyCenter.com: Is It Safe to Try to Lose Weight While Breastfeeding?
