Breastfeeding your baby, on average, burns calories per day above what you needed to maintain your pre-pregnancy weight — so keep in mind that even without a weight loss program you are burning extra calories. Breastfeed without restriction Research tells us that both more frequent breastfeeding and breastfeeding longer than six months increases maternal weight loss. Eat at least calories per day While nursing, you should not consume less than calories per day , and most women should stay at the high end of this range.
Some mothers will require much more than this, but studies show that going below this number may put supply at risk. Keep weight loss at less than 1. One study has suggested that short-term weight loss of 2. Decrease the calories gradually A sudden drop in calories can reduce milk supply. Avoid quick-fix solutions Liquid diets, low-carb diets, fad diets, weight loss medication, etc.
Spread your calorie intake out — instead of meals, eat 3 smaller meals with snacks between. Exercise moderately so that you burn more fat while keeping lean muscle mass.
Breastfeeding mothers generally need more calories to meet their nutritional needs while breastfeeding. An additional to kilocalories kcal per day is recommended for well-nourished breastfeeding mothers, compared with the amount they were consuming before pregnancy approximately 2, to 2, kcal per day for breastfeeding women verses 1, to 2, kcal per day for moderately active, non-pregnant women who are not breastfeeding.
The number of additional calories needed for an individual breastfeeding woman is also affected by her age, body mass index , activity level, and extent of breastfeeding exclusively breastfeeding verses breastfeeding and formula feeding. The Dietary Reference Intake DRI Calculator for Healthcare Professionals external icon can be used to estimate calorie needs based on sex, age, height, weight, activity level, and pregnancy and lactation status.
Continued use of a prenatal vitamin postpartum may exceed the iron and folic acid needs of a breastfeeding mother. However, some people, such as those with vegetarian and vegan diets, may not get adequate nutrients through their diet alone and may be at greater risk for nutritional deficiencies. In addition, the recommended dietary allowances RDAs the average amount of a vitamin or mineral that meets the daily nutrient needs of nearly all healthy people for some nutrients such as iodine and choline increase while breastfeeding; therefore, it is possible that diet alone may not be sufficient to ensure adequate nutrition for women who are breastfeeding.
In these cases, breastfeeding mothers may benefit from taking a multivitamin supplement. Health care providers should work with lactating women to determine appropriate dietary supplements during lactation. The Dietary Guidelines for Americans recommend lactating parents consume mcg of iodine and mg of choline daily throughout the first year postpartum. Iodine can be found in dairy products, eggs, seafood, or in iodized table salt. Choline can be found in dairy and protein food groups, such as eggs, meats, some seafood, beans, peas, and lentils.
Another study found that by restricting calorie intake to about 2, calories a day and doing 45 minutes of aerobic exercise four times a week, women lost around 0. Even so, biological differences will mean that some women will find it easier to lose weight, and others harder.
The fact that super-sporty Serena Williams struggled to shift her baby weight, despite eating a sugar-free, vegan diet, is testament to that. Why the truth about breastfeeding and weight loss is far from the myth. In addition to not skipping meals, eating frequently can also help support your weight loss goals. More frequent meals can help you have more energy throughout the day.
Aim for three meals and two snacks per day. It can be difficult to find time to rest when you have a new baby. But try to get as much sleep as you can. It can help your body recover faster and you may lose weight faster.
Sleep is also important once you return to exercising. If your baby is feeding throughout the night, try to take short naps during the day when your baby sleeps. They can assess your diet and lifestyle, and offer healthy suggestions for losing weight. You may need to supplement your diet with additional meals or snacks throughout the day.
This may also help keep up your milk supply. Remember that it took nine months to gain the weight during pregnancy, so be kind to your body as you start your weight loss journey. Some women find it takes six to nine months to get back to their prepregnancy weight. For others, it can take one to two years. Try not to compare yourself to others. Ease back into exercising gradually and focus on eating a healthy diet without restricting too many calories while breastfeeding.
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