Diet To Lose Weight While Breastfeeding - DietProTalk.com (2023)

Eat And Drink Throughout The Day

HOW TO: Lose Weight Fast While Breastfeeding

You probably have already noticed this but breastfeeding makes you EXTRA hungry!

To help fight off the never-ending hunger its best to spread your meals throughout the day.

So instead of having only 2-3 meals daily – aim to eat 3 smaller meals with 2-3 snacks.

Eating more often will help rev up your metabolism and also fuel your body to have more energy throughout the day.

What Diet Is Best For Weight Loss While Breastfeeding

If you are trying to lose weight, cut down the consumption of junk food, processed food, sugary beverages, and food items high in saturated fat and carbohydrates. Include more fresh vegetables and fruits for a proper diet. Mothers breastfeeding their children should always stick to a healthy diet for weight loss.

How Does Keto Affect Someone Whos Nursing

To date, there hasnt been much research on following a keto diet while nursing. As such, we can only rely on a few case studies published in medical journals, alongside anecdotal experiences of people whove tried it.

For example, some users in online forums say that they were able to eat keto while nursing as long as they kept their calories up and drank lots of fluids. Others say that they had to eat more carbs while nursing and that keto diminished their milk supply.

Personally, although I follow the keto diet, I wasnt able to maintain it while nursing.

I found it too difficult to eat enough calories and drink enough fluids to keep my milk supply sufficient. Plus, I often felt lightheaded or nauseous on days when my carb or calorie intake was too low.

Ultimately, trying to follow a keto diet ended up being a major source of stress, so I chose to include more carbs in my diet until I finished nursing.

Summary

Some people report that they are able to eat a keto diet while nursing, while others say its too difficult to stick to the diet and maintain a high enough milk supply. Keep in mind that studies are lacking.

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What Are The Different Ways To Lose Weight When Breastfeeding

There are basically two ways to lose weight. Either take in fewer calories or burn more calories.

An effective tip for weight loss while breastfeeding is to combine weight loss techniques.

Research supports that combining an effective breastfeeding diet plan and exercise will help you meet your weight loss goals more quickly .

The Good News: You Can Do It Too

Dont worry, I wont keep these secrets to myself. Im passionate about sharing healthy lifestyle tips for other moms to live their best lives too, so I love to share things that have worked in my own life.

Keep reading to learn how to lose weight while breastfeeding what actually worked for me and could help you too! These are all things I did to lose weight without losing my milk supply.

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Is It Easy To Lose Weight While Breastfeeding

Breastfeeding for weight loss can certainly be helpful and a natural effort. However, the thought of losing weight when being a new mom can be overwhelming.

Christy offers advice on how to lose weight while ensuring adequate nutrition in a convenient manner. “It can be difficult to find the time and energy to eat when caring for a newborn and feeling like you are nursing round the clock.”

“Try keeping easy, grab-and-go healthy snacks on hand like yogurts, string cheese, and nut mixes. Using the bistroMD EATS option can also be extra convenient for busy moms.”

“Keep a little snack basket next to the seat you often nurse in, too. This way, you can easily grab a snack when you are nursing the baby.”

Other tips to lose weight after pregnancy include practicing meal prep and ensuring adequate nutrition. Making time for sleep and physical activity can be helpful, too.

1. Practice meal prep.

Having prepared meals on hand is undoubtedly handy, and practicing meal prep helps make that possible as a busy mom.

A weight loss meal delivery service can take care of the meal prep, too, as ready-prepared meals are delivered straight to you.

2. Increase water intake.

Drinking more water not only lessens the risk of postpartum constipation but can assist in weight loss goals.

Like snacks, keep water near common nursing stations for convenient water intake.

3. Take power naps.

A quick 20-minute power nap when baby is likewise asleep can help deter these risks.

Does Lack Of Sleep Affect Weight Loss

Studies show that at 6 months after giving birth, moms who got less than six hours of sleep per night had more difficulty losing weight than moms who slept more than 6 hours. There are lots of adjustments when you bring a baby home, and even more if there are other little people who need you.

Getting rest is important for you to be able to focus on eating healthy and find time to be physically active. Do everything you can to get enough sleep. And try not to be a superwoman until youâre got your energy back because weight control takes a lot of energy.

Show Sources

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Tips To Losing Pregnancy Weight While Maintaining Your Milk Supply:

I also interviewed Leigh-Ann Webster, owner of 52 Healthy Weeks, who is a Licensed Wellcoach, a Certified Personal Trainer and a Nutrition for Fitness Coach. Heres what she had to say about eating a healthy postpartum diet while trying to lose the pregnancy weight.

“Every woman wants to return to her pre-pregnancy weight as quickly as possible. But, if youre breastfeeding, its really important to focus on foods that are nutrient dense so you have the energy to care for your baby, to put towards all of your other responsibilities, and to exercise. Remember that producing milk takes a lot of your bodys resources and energy!”

The following foods will help you feel good so you have the energy to get through your day with flying colors. Well, maybe not quite flying colors due to the lack of sleep that comes with having an infant, but you will certainly feel better than you would with a low calorie and nutrient-deprived diet.

Eat lots of iron-rich foods. Focus on foods like lean cuts of beef, spinach, lentils, black beans and leafy green vegetables.

Does Breastfeeding Promote Weight Loss

Intermittent Fasting While Breastfeeding- How To Drop Weight Fast After Baby!

Breastfeeding should not be used as a weight loss method because you could actually gain weight while nursing if you donât pay close attention to your diet. It is it a myth that breastfeeding burns up lots of calories making milk. You will burn some stored body fat, but your body protects some fat for the purpose of breastfeeding. Many women donât lose all the baby weight until they completely stop nursing.

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Realistic Tips To Lose Weight While Breastfeeding

Sharing is caring!

Let me guess, youve been told breastfeeding makes the weight just melt off after pregnancy but for you, the weight just doesnt seem to want to budge?

If you are trying to lose weight while breastfeeding, you may find it more challenging than expected.

But dont get discouraged yet! You are in the right spot.

After my first baby was born, I had this expectation that the extra weight I gained during pregnancy would just melt off from breastfeeding.

I was definitely misinformed and you may have been as well.

This post will help you find some clarity and direction in reaching your postpartum weight loss goals while breastfeeding your little one.

Diet Plan For Weight Loss During Breastfeeding

Now, Im not the best person to ask about a diet plan for weight loss during breastfeeding for many reasons. One of my babies was born over 9lb, so I cant vouch for diet plans that work after giving birth and breastfeeding . However I have discovered some great tips that can help you get started.

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Adjust Your Breastfeeding Diet For Both Nutrient Groups

Okay, so now that you have the basics down of why eating nutrient-dense foods is essential when breastfeeding, lets dive a little deeper into why its important to pay special attention to specific vitamins and minerals, too.

The nutrients in breast milk can be categorized into two groups, depending on the extent to which they are secreted into your milk.

If youre depleted of any group 1 nutrients, they wont secrete into your breast milk as readily. So, supplementing with these nutrients can give a little boost to their concentration in breast milk and enhance the health of your baby as a result.

On the other hand, the concentration of group 2 nutrients in breast milk does not depend on how much mom takes in, so supplementing wont increase your breast milk nutrient concentration. Even so, these can still improve maternal health by replenishing nutrient stores.

If all of that sounds a little confusing, no worries. Heres the bottom line: getting enough group 1 nutrients is important for both you and your baby, while getting enough group 2 nutrients is mostly just important for you.

Do I Produce Less Milk If I Lose Weight While Breastfeeding

When nursing, your body requires extra calories to make breast milk. Organizations such as The American College of Obstetrics and Gynecologists advise adding 500 calories a day to your regular diet to keep the process running smoothly. However, any significant dip in the calorie intake may put a spanner in the works and reduce your milk supply. That said, missing one meal will not harm your milk production, but any extended reduction in food intake might impact your milk supply.

If you intend to lose weight, taking a gradual approach is advised. Aim for slow and steady weight loss of about a pound to a pound and a half a week. The exact amount of calories you need to consume depends on your weight and activity level. For most people, a reduction of around 770 calories a day will result in the loss of 1.5 pounds a week. Rapidly losing weight could cause a shock to your already frazzled system and will reduce your milk supply.

Some sources also suggest waiting until your baby is two months old before implementing changes to your dietary routine. This will give your body time to adapt to the physical demands of milk production and ensure that you have an adequate milk supply. Additionally, breastfeeding burns an extra 200 – 500 calories per day, so losing weight without drastically cutting your food intake is possible.

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Losing Weight While Breastfeeding

Most experts agree that losing weight during breastfeeding can be safe, but that it must be done carefully and deliberately. Breastfeeding requires extra calories, and if you deprive your body of too many of those calories, theres a chance that your milk supply could decrease, explains Dr. Sherry Ross, OB/GYN at Providence Saint Johns Health Center in Santa Monica, CA.

While it is safe to try to lose weight after giving birth, generally this shouldnt start too quickly and should be done in a healthy manner, Nina Pegram, RN, PNP, and IBCLC at SimpliFed, says. Drastically reducing calories while increasing your bodys metabolic demands is never recommended.

Generally, parents need an extra 450-500 calories while they are breastfeeding, according to the CDC. In total, most breastfeeding parents need to consume about 2,300-2,500 calories total per day, Dr. Ross says. Some find it challenging to reach this daily calorie intake and as a result lose weight while breastfeeding, Ross shares.

Indeed, many breastfeeding parents do find that weight loss happens naturally because of the fact that breastfeeding burns so many calories. Although unintentional weight loss during breastfeeding varies widely from one parent to another, studies have found that breastfeeding parents tend to lose more weight than their non-breastfeeding counterparts.

Allergies In Breastfed Babies

Very few babies are actually allergic to foods in their moms diets. The most common offender is cow’s milk, followed by soy, peanuts, eggs, wheat and other nuts. In addition to extreme fussiness and crying, babies who have a real food allergy will display other symptoms, including:

• Occasional-to-frequent vomiting

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Dont Skimp On Hydration

I think hydration deserves its own section.

This is by far the most underused strategy I can think of. Far too many new moms forget the importance of drinking water throughout the day,

Not only is it critical for breast milk supply, but water intake is necessary for overall health and weight loss.

Drinking pure water is one of the best ways to

• hydrate your body,
• help you lose weight

The more water you drink, the less likely you will consume sugary, high-calorie beverages such as soda, juice, or milk/cream-filled coffee. These are full of empty calories with no nutritional value. This alone will help you lose weight fast.

Get yourself a high quality water bottle and bring it with you wherever you go.

I personally use a Yeti – which keeps my water cold for hours and hours.

What Might Happen If A Nursing Mother Loses Weight Too Quickly

HOW TO LOSE WEIGHT FAST WHILE BREASTFEEDING// MY WORKOUT ROUTINE

• In most instances of too-rapid weight loss, it is not the breastmilk that would suffer, but moms nutrition and/or health.
• Excessive dieting can result in a reduced milk supply.
• According to Breastfeeding and Human Lactation , it is noted that fad or rapid weight loss programs should be avoided because fat-soluble environmental contaminants and toxins stored in body fat are released into the milk when caloric intake is severely restricted. I was unable to find a definition of severely restricted but I expect that it is significantly under 1500 calories per day . Ive included information on a study on this subject below. See also the info at this website regarding environmental contaminants and breastfeeding.

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Easing Into Postpartum Exercise

Being mindful of what you eat is the best way to jumpstart your metabolism and lose weight while breastfeeding without sacrificing the quality or quantity of your breast milk, but postpartum exercise should be part of your regime too. Not only will it boost your energy, but engaging in light movement as soon as you feel up to it will help get your stretched-out abdominal muscles back into shape.

Its not just about the extra pounds your body tissue changes too, says Susan Clinton, PT, a physical therapist and co-founder of Embody Physiotherapy and Wellness in Sewickley, Pennsylvania. A lot of people look at a drooping belly as fat to lose, but its more that the muscles need to learn to come back into a shortened position to be part of the abdominal wall again.

The natural weight-lifting program of early motherhoodlifting your newborn, walking up and down stairs, pushing the strollerare enough to get started in the first two or three weeks after giving birth, says Clinton, noting that even women who didnt experience tearing or an episiotomy need time for their pelvic muscles to heal. As long as youre staying active, your body will start to change, she says.

Other ways to help tone your muscles after giving birth and lose weight while breastfeeding:

Do Kegel exercises to help strengthen your pelvic muscles more quickly.

Pull in your stomach, which can also help toughen up muscles.

Go for a walk, even a short one, each day.

Weight Loss For Mothers

How can I lose weight safely while breastfeeding?

You are not alone in wondering about losing weight. Many women are anxious to return to their pre-pregnancy shape and weight after childbirth. Do try to remember that your pregnancy weight wasnt gained overnight so it wont disappear that quickly, either.

While breastfeeding burns about 500-700 calories extra per day to fuel milk making, this may not always contribute to weight loss postpartum many factors like pre-pregnancy weight, diet, physical activity level, etc will impact weight loss after birth . On average, exclusively breastfeeding mothers may see a loss of 1-2 pounds a month and over time, breastfeeding moms tend to lose more weight than mothers who do not breastfeed .

When can I start losing weight?

It is recommended that you wait at least 6-8 weeks postpartum to start to lose weight, as your body needs this time to recover from childbirth and establish a good milk supply. Many mothers lose weight in the early months by following a well-balanced diet and eating to hunger.

What are the recommended guidelines for weight loss?

Breastfeeding mothers should consume at least 1800 calories a day and can safely lose around 1 lb/week . Aim to eat a diet rich in fruits and vegetables while minimizing empty carbohydrates and junk food. For some, consuming 1800 calories/day does not allow much room for weight loss via cutting calories however, you can pair dieting with exercise to promote weight loss at a safe pace.

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Exercise Most Days Of The Week

If youre wondering how to lose weight while breastfeeding, exercising regularly is a key component of success.

Expend extra calories by staying physically active to burn fat and make weight loss feel like a breeze.

Regular exercise also helps boost your mood, lowers your risk of depression, increases energy, and reduces your risk of developing chronic diseases like high blood pressure and diabetes.

Aim for a least 30-60 minutes of exercise most days of the week.

Combine aerobic workouts, such as walking, jogging, cycling, rowing, jumping jacks, aerobics classes, etc. with strength training exercises.

Weightlifting, body weight, and exercise band workouts are all forms of resistance training that help increase muscle definition and burn fat.

If you dont have workout equipment at home try pushups, squats using your own body weight, lunges, calf raises, wall squats, planks, lying leg raises, and sit-ups to tighten and tone up.

Aim to stay active all throughout the day in addition to formal exercise by boosting activities of daily living.

This might include taking the dog for a walk, doing yard work, washing dishes, doing laundry, going grocery shopping, playing with your children outside, or cleaning the floors or windows.