Breastfeeding burns calories, so it makes sense that lactating would result in weight loss. Although this is sometimes the case, women who breastfeed do not always experience weight loss. If you are currently breastfeeding and want to lose weight, consult your doctor before you start a weight loss program, since nursing mothers require higher calorie intake than non-lactating women.
Lactation Physiology
The body prepares for lactation during pregnancy. Most women gain about 25 to 35 pounds during their pregnancies, and at least 10 of these pounds are meant to provide extra fat stores for nursing. After the baby is born, this extra fat allows you to nurse your baby while also consuming an extra 300 to 500 calories per day. Ideally, this causes a gradual, consistent decrease in weight. Losing weight too quickly, however, could cause excessive fatigue and increase your susceptibility to illness.
Weight Loss Potential
The reason you can consume more calories while breastfeeding is that when you nurse your baby, you burn calories. This is also why you should avoid diets with very low calorie intake while you are lactating. Of course, burning calories usually results in weight loss. For this reason, many women find that they lose their pregnancy weight naturally in the first two months if they breastfeed regularly and eat when they are hungry.
Considerations
Not all nursing mothers experience weight loss while lactating. The amount of weight you lose or gain after having a baby depends on your age, weight and activity level. If you do not lose any of your baby weight or start gaining after the first few months postpartum, consult your doctor to discuss whether you might need to decrease your daily calorie intake. Increasing your activity level is another way to burn more calories per day, as long as you are recovered from your baby's delivery and have your doctor's permission to exercise.
Diet During Lactation
The USDA recommends consuming 2,400 calories per day if you are exclusively breastfeeding, or 2,200 calories if you supplement with formula. This should include two cups of fruit, three cups of vegetables, eight ounces of whole grains, 6.5 ounces of meat and beans and three cups of dairy if you are breastfeeding your baby exclusively. Avoid empty calories from soft drinks, candy, sweetened cereals, fried foods and other foods that contain lots of "fillers."
References
- BreastfeedingBasics.org: Breastfeeding Benefits & Barriers: Postpartum weight loss
- Kellymom.com; Do breastfeeding mothers need extra calories or fluids?; Kelly Bonyata, IBCLC
- United States Department of Agriculture: MyPyramid in Action: Tips for Breastfeeding Moms
- University of Nevada Cooperative Extension: Breastfeeding--Healthy Eating for Nursing Moms; Madeleine Sigman-Grant, et al.; 2008
Member Comments