Between recovering from childbirth and caring for a newborn, postpartum weight loss can be tricky. Here’s what you need to know.
People who want to lose weight while breastfeeding should not restrict calories. Because a healthy calorie intake is still needed.
Drastically cutting calories can also cause a decrease in milk supply and lead to fatigue and the desire to snack to stay awake.
The healthiest way to lose weight while breastfeeding is to do light and moderate exercise, get enough rest, and prioritize nutritious foods.
Breastfeeding offers many benefits to both the baby and the nursing parent. One potential benefit is supporting healthy weight loss after giving birth.
Gaining weight during pregnancy is normal, healthy, and expected. While some of that weight gain will be lost with the birth of your baby and the physiological changes that come with it, some body fat may remain. That’s okay!
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For many, the postpartum body feels different and foreign. While it’s important to embrace your postpartum body and all its changes, losing weight after pregnancy is a common goal for many new parents.
Between recovering from childbirth and caring for a newborn, postpartum weight loss can be tricky.
Even with weight loss as a goal, you still need to consume enough calories to fuel your body and maintain your milk supply if you are breastfeeding or nursing.
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Losing weight while breastfeeding
Breastfeeding, at first, will not help you lose body fat. The initial weight loss you will see immediately after delivery will include the weight of the baby, placenta, amniotic fluid, and excess water, which accounts for about 15 to 17 pounds in the first few weeks.
However, breastfeeding will help shrink your uterus and shrink it back to its pre-pregnancy size more quickly.
Factors that influence postpartum weight loss
The amount of weight you will lose while you are breastfeeding or nursing depends on many factors, including, but not limited to:
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- Your activity level
- Your eating habits
- Your overall health
- Your weight before pregnancy
- How much weight did you gain during pregnancy?
If you consume the recommended daily amount of calories while exclusively breastfeeding, you can expect to lose about 1 pound every week or two.
That may not sound like much, but experts agree that steady, gradual weight loss is the safest and healthiest.
Plus, you’re more likely to maintain a healthy weight if you lose extra weight gradually.
Is it safe to diet while breastfeeding?
You may be interested in boosting your weight loss efforts by doing more than just breastfeeding, especially if it isn’t helping you reach your goals as you had hoped.
However, when you are breastfeeding, it is not a good idea to try to lose weight by going on a strict low-calorie diet.
Restricting the amount of food you eat can deprive your body and your breast milk of essential nutrients. Drastically cutting calories can also cause a decrease in your milk supply.
You should also avoid taking weight loss products. These products may contain herbs, drugs, or other substances that can pass into your breast milk and harm your baby.
It’s best to avoid taking any medications or supplements or going on any special diets while you’re breastfeeding unless under the guidance of a healthcare provider.
Tips for losing weight while breastfeeding
While some people lose postpartum weight with little extra effort while breastfeeding, for others, postpartum weight loss takes more effort.
In addition to breastfeeding, you can support healthy, gradual weight loss with a few lifestyle changes, including:
Talk to your healthcare provider about adding exercise to your routine after you recover from delivery.
If you had an uncomplicated vaginal delivery, you should be able to start light or moderate exercise about 6 weeks after giving birth.
If you have had a cesarean section, it will take longer to recover, so you may need to wait longer to start an exercise program.
Diet
While there are no “good” foods and “bad” foods, some foods offer a lot of calories but not many of the nutrients your body needs.
Enjoy these foods in moderation and try to increase your intake of nutrient-dense foods like fruits, vegetables, and whole grains.
sleep
Of course, getting enough sleep is easier said than done for parents of a newborn, but try to get some rest when you can. Research shows that lack of sleep can lead to difficulty losing weight and weight gain.
Do your best not to worry about weight loss in the first few weeks after giving birth.
In fact, most experts recommend waiting at least until after your postpartum checkup (which is usually about six weeks after giving birth) to begin losing weight intentionally and gradually.
Instead, focus on eating a balanced diet and getting plenty of rest. Your body needs extra energy and nutrients to recover from childbirth and build a healthy milk supply for your baby.
If weight loss is your goal, you may want to consult with your healthcare provider, lactation consultant, or registered dietitian around your first postpartum checkup to devise a healthy, sustainable weight loss plan that includes adequate nutrition for you and your baby.
When to consult a doctor?
If you’re having trouble losing postpartum weight after adjusting your diet, increasing your exercise, and getting more sleep, it may be time to see a healthcare provider.
Your healthcare provider can help you identify what adjustments you can make to help you lose weight safely while breastfeeding.
Additionally, there may be medical reasons affecting your ability to lose weight, such as stress, postpartum depression, an underactive thyroid, or other hormonal imbalances.
If that’s the case for you, you may have more success losing weight once the underlying problem is addressed. (Z-1)
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