Can You Lose Weight While Breastfeeding?

Ready to Shed some Pounds? (Part One)

You’ve had 9 months to watch the scale creep up and now you’re ready to lose weight. Am I right? But can you lose weight while breastfeeding? Yes!

Is it going to fly off so fast that you’ll be in your skinny jeans next week? Probably not.

Reality Check

The first few weeks postpartum, you’ll probably lose some weight without even trying. Yay!

But as your body revs up its milk-making, it’s also going to bump up your appetite, a lot. I remember I always needed a hearty snack after middle-of-the-night nursing sessions. A bowl of whole grain cereal usually did the trick but sometimes I needed more.

It’s easy to psych yourself into justifying eating more than you need, too. After all, you’re making all that breastmilk! To help keep you on track, you might want to track your food intake. But who has time to write everything down that you eat when you have a new baby? That’s why I like See How You Eat–an app that prompts you to snap a pic of what you’re eating at meal and snack-time. Ready to #Losethebabyweight? Get #practical #tips from a mom who's been there: Best tips for losing weight while breastfeeding here: bit.ly/2n6CjFG #breastfeeding, Click To Tweet

Keep at it.

Studies show that breastfeeding moms lose more weight than formula-feeeding moms  at 3-6 months postpartum and in general are more successful at getting back to their pre-pregnancy weight. But it may be hard to persist when your formula-feeding friends lose more weight the first 3 months. (Read the research here.)

And… some moms don’t lose weight while nursing and actually gain weight. But that has more to do with food choices and being inactive rather than the calorie-burning of breastfeeding. Sometimes new baby situations make it hard to eat healthy. I had a friend with a colicky baby who was up around the clock. So for a while, the mom was living on Triscuits–which did not help her lose weight! (Too much of any food, even if it’s whole-grain goodness, can make you gain weight!) Trying to #losethebabyweight? Try @seehowyoueat app to help you stay on track with #diet Click To Tweet

When Should You Start? 

Don’t actively try to lose weight until about 6 weeks postpartum. You will lose weight but it will be mostly water weight. Instead, focus on eating a well-balanced diet to nourish yourself and your baby. After all, your body just went through a major change–and that is putting it lightly! Give it some time to get back to normal.

How Much is Safe to Lose?

Losing 1 to 1.5 pounds (500 g to 1.5 kg) per week is generally safe. If you lose more than that it can mobilize environmental chemicals stored in your body fat. Also, losing weight too fast can also affect milk production and zap your energy. So, keep your calories to at least 1,800 calories per day (1,500 if you are very petite.). Monitoring the growth and general health of your baby is also a good way to check the quality and quantity of your milk.

When Will You Lose it All?! 

It can be tough to lose the last 5 or 10 pounds (2.5 to 5 kg). I didn’t lose the last few pounds until I stopped nursing. You may also need to fine-tune your diet–especially if you’re breastfeeding less or your baby is eating solids.

5 Tips to Lose Weight Postpartum

• Get out of the house! Sometimes, especially if you are a stay-at-home mom or taking some time off work, you might feel like just cocooning at home with your new baby.  If you’ve got good support at home, this can last days or even weeks! But it’s better if you do try get out daily for a walk, go to the store or visit a friend. Exercise will help you lose weight and get toned but will also be good for the “baby blues”. (Don’t do serious exercise until about 6 weeks postpartum, or until your health care provider gives the green light.)
• Snack Smart.
  When you’re home all day, it’s SO easy to dip into the chips, cookies or chocolate. After all, you are burning extra calories while nursing…But you can easily gain weight doing this. Instead, keep healthy snacks on hand by prepping in advance or buying ready made cut up fruits and veggies and pre-portioned snacks like string cheese, or Baby Bel cheese. Yogurt is also a great balanced snack.
• Start exercising!Using your baby as a weight is a fun way to build muscle! Yoga is also perfect to do during your baby’s nap time. Put your baby in the stroller and head to the mall or pop in an exercise DVD. Exercise helps you lose more body fat while keeping muscle and helps you get your body back. More muscle means burning more calories all the time! Here are some quick tips to help you lose the baby weight.
• Learn to Eat Healthy One-Handed
  

  Photo courtesy of The American Egg Board

  • Wraps made with whole grain tortillas, Pita bread, Flat Out Wraps or lettuce
    • peanut butter and blueberries
    • chicken salad
    • hummus and julienne carrots
    • leftover chicken or roast beef
  • Egg muffins
  • Fruit that’s not too messy to eat with one hand–apples, pears, orange sections, grapes.
  • Raw veggies–keep baby carrots and tomatoes, celery and pepper strips on hand and ready to eat
  • Hard-cooked eggs

• Watch what you drink! You’ll be thirstier when nursing–make sure to fill up on plenty of water, juice spritzers, milk and decaf tea–instead of cola, sweet tea, big glasses of juice or energy drinks. Those calories can add up quicker than you think!
• Be patient when trying to lose weight. I know, it’s hard. I remember being so tired of my maternity clothes, I was ready to burn them! But patience and persistence with breastfeeding will pay off in the end!

Want More Info?

What’s a Healthy Breastfeeding Diet?

13 Ways to Eat More Veggies