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Home » Can You Lose Weight While Breastfeeding?

Can You Lose Weight While Breastfeeding?

March 26, 2017 by Bridget 11 Comments

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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.

Best tips for losing weight while breastfeeding here: bit.ly/2n6CjFG

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? Best tips for losing weight while breastfeeding here: bit.ly/2n6CjFG

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! Just getting out of the house can help you lose weight! More tips here:Best tips for losing weight while breastfeeding here: bit.ly/2n6CjFG 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.
    Snacking smart is important for losing weight postpartum.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!Yoga is a perfect postpartum exercise to help you lose weight! 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!Refreshing club soda with lime.--an alternative to alcohol when you are #TTC. bit.ly/2f95d4t
  • 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

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Filed Under: Breastfeeding, Mom Need-to-Know Tagged With: breastfeeding, lose weight while breastfeeding, postpartum, postpartum exercise, See How You Eat App, weight loss

Previous Post: « Go Green with a Registered Dietitian: It’s National Nutrition Month!
Next Post: Quick Avocado Breakfast Tostada »

Reader Interactions

Comments

  1. Katie Cavuto says

    March 27, 2017 at 9:51 am

    Great info!!! Love this post 🙂

    Reply
  2. Denise Barratt says

    March 27, 2017 at 12:03 pm

    This is a great article for women who have baby weight to lose and what is a safe amount to strive towards. Lots of new moms want to know this! Thank you.

    Reply
  3. Shannon @ KISS in the Kitchen says

    March 27, 2017 at 12:03 pm

    What a practical and informative post. Thanks for sharing this info, Bridget!

    Reply
  4. Stacey Mattinson says

    March 27, 2017 at 3:34 pm

    Great information! Saving this for later.

    Reply
  5. Alysa Bajenaru, RD says

    March 27, 2017 at 11:03 pm

    I love the one-handed idea!

    Reply
    • Bridget says

      March 28, 2017 at 6:24 am

      Yes, learning to do everything one-handed is a necessity with a new baby!!

      Reply
  6. Denine Marie says

    March 31, 2017 at 8:34 am

    Fantastic tips, Bridget. I think your Reality Check sums it up. It´s important to see the big picture before taking action. Thanks for sharing!

    Reply
    • Bridget says

      April 3, 2017 at 6:35 am

      Thanks Denine! It’s so easy to get discouraged so it’s good to know what to expect.

      Reply
  7. Cindy Herder says

    September 27, 2017 at 6:29 am

    Howdy! A friend at my Facebook group discussed this site here therefore I went to look it over. I absolutely like your information. I am bookmarking and tweeting it to my followers! Fantastic blog and outstanding layout.

    Reply
  8. Tamika Bielinski says

    June 19, 2018 at 10:55 am

    I want to thank you for this article. It was just what I needed to keep going and acheive my goal. Please keep up the great work!

    Reply
    • Bridget says

      June 21, 2018 at 11:01 am

      Thanks Tamika!

      Reply

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