Breastfeeding is beneficial to the health of a mother as well as her nursing child. In addition to helping prevent postpartum depression, osteoporosis and some forms of cancer in the mother, breastfeeding can improve a mother's ability to lose pounds gained during pregnancy. Breastfeeding advocacy organizations, such as La Leche League International, note that several well-designed studies have confirmed that nursing mothers lose weight faster than mothers who feed their babies artificially; this is especially true during the time that the baby is 3 to 6 months of age.
Step 1
Purchase a high-quality multivitamin from a trusted source to prevent nutritional deficiencies caused by calorie restriction. Your midwife, lactation consultant or obstetrician may recommend a particular brand. Note that breastfeeding mothers have a much higher need for calcium and vitamin D than women who are not nursing.
Step 2
Wait at least two months after giving birth before you actively begin dieting. Bear in mind that many women lose weight during the first two months of breastfeeding with no effort--breastfeeding a newborn will burn up to 500 extra calories each day. La Leche League International warns that dieting too soon can reduce your milk supply or cause nutritional deficiencies, especially if you are still experiencing postpartum blood loss.
Step 3
Monitor your calorie intake, and aim to consume at least 1,500 calories each day. After the first two months, a mother's milk supply is generally well-established, and her supply will not suffer because of calorie restriction. However, overly strict dieting can lead to negative consequences for the mother. Renowned lactation consultant Kelly Bonyata notes that some nursing women may require 2,000 calories or more each day.
Step 4
Exercise regularly. Dr. Jack Newman, author of "The Ultimate Breastfeeding Book of Answers," acknowledges that pediatricians once told women that exercise is unsafe for nursing women. Experts now recognize that extreme exercise can slightly alter the chemical composition and taste of breastmilk, but this change is harmless to the breastfed baby.
Step 5
Continue exclusive, on-demand breastfeeding until your child is at least 6 months old. La Leche League International states that most women continue to lose weight throughout the duration of lactation.
Tips and Warnings
- Daily walks are an excellent exercise opportunity for breastfeeding mothers with young children.
- Consult a doctor before dieting if you have a history of an eating disorder. Many mothers with a history of anorexia nervosa experience worsened symptoms after giving birth.
References
- LLLI: Weight Loss While Breastfeeding
- Kellymom: Can I Diet While Breastfeeding?
- "The Ultimate Breastfeeding Book of Answers"; Jack Newman, M.D.; 2000
