Why is it so Hard to Lose Weight While Breastfeeding?
Being a new mom is an incredible experience. But it can also be one of the most exhausting things you'll ever do.
Breastfeeding your baby comes with an array of health benefits. It also provides the necessary nutrition to help them grow and develop.
But breastfeeding moms often face one difficult obstacle – losing weight while still nursing their little ones.
This task can feel daunting as you juggle caring for your newborn and finding ways to shed your postpartum pounds.
If you're struggling in this area, don't worry; you are not alone! A lot of moms face the same challenge. With the right strategies, you can ensure that your baby gets the best nutrition possible while you shed those extra pounds.
In this blog post, we will look at common challenges when losing weight while breastfeeding.
I will also provide tips on taking care of yourself during this exciting time and insight into nutritious foods that work for both mommy and baby.
Table of Contents
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Does Breastfeeding Make You Hold onto Weight?
In an NIH study, mothers who breastfeed for 1-3 months showed slight weight retention compared to those who breastfeed for longer.
Those who nursed for three months or longer were shown to retain significantly less weight than those nursing for shorter periods.
So, the findings of the NIH study show that mothers who breastfeed for longer were actually more likely to achieve their post-pregnancy weight loss goals.
But for some moms, breastfeeding can make it seem difficult or nearly impossible to lose weight.
In the next section, we'll explore potential explanations behind this phenomenon.
Reasons It's Difficult to Lose Weight While Breastfeeding
Healthy weight loss while breastfeeding can seem daunting. But the good news is that it's possible with the right commitment and strategies.
While breastfeeding has many health benefits for both mom and baby, some unique challenges can make losing weight more of a challenge than expected.
Here are some key reasons why it can be hard to lose weight while breastfeeding:
● Breastfeeding increases the mother's calorie requirements by an estimated 450-500 calories daily.
This makes it challenging to adhere to a weight loss program that involves reducing calorie intake.
● Hormonal changes during breastfeeding can increase appetite and cravings for unhealthy foods.
● It can be more challenging for breastfeeding mothers to make time for physical activity, as they may be too busy caring for their baby or dealing with interrupted sleep patterns.
● Breastfeeding mothers may not have access to proper nutritional guidance and advice. This makes it hard to find healthy dietary options for weight management.
● Stress and exhaustion from caring for a newborn can lead to snacking on unhealthy foods or skipping meals altogether.
This further hinders weight loss efforts. Stress can also lead to increased cortisol levels (stress hormone), making losing weight more challenging.
● Breastfeeding mothers may feel pressure to lose the "baby weight" quickly, which can lead them to make drastic changes to their diets and exercise routines.
These drastic changes are often not safe or effective for long-term weight loss.
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How many calories do you burn when breastfeeding?
While it is true that your body burns calories while breastfeeding, the amount is usually not enough to make a significant difference in weight loss.
The average woman only burns 300-500 calories daily from breastfeeding. So if there is no caloric deficit from a balanced diet and exercise routine, she may not notice any changes in her weight.
So, although it can be beneficial in other ways, breastfeeding should not be used as a primary weight loss method. This is because it could lead to unwanted weight gain if proper diet and nutrition are not considered.
Tips to Lose Weight While Breastfeeding
After having a baby, many new mothers struggle to lose extra weight.
For those looking to ease back into their pre-pregnancy weight, it's essential to be gentle and patient with yourself, given everything you have been through mentally and physically with pregnancy and childbirth!
Instead of aiming for quick results, enjoy this time with your baby while still focusing on maintaining your health.
Postpartum weight loss will come with time and with the right tools in your toolbox.
Please note that this article is not intended to provide medical advice.
It's a good idea to consult a healthcare provider before beginning any weight loss, exercise program, or other wellness programs.
Here are some helpful tips that can make getting back in shape easier while nursing:
✔ Eat regularly to keep your metabolism up and ensure you have enough energy for breastfeeding and caring for your baby.
✔ Avoid junk food, which can lead to extra calories with little nutritional benefit. Focus on nutrient-rich foods like fruits and vegetables, healthy carbs like quinoa, healthy fats like olive oil, and protein sources like beans.
✔ Drink plenty of water throughout the day to stay hydrated while breastfeeding. Try keeping a water bottle with you to ensure you get enough water throughout the day.
✔ Keep junk food out of the house so that you are less likely to reach for it when you're feeling hungry or tired. Junk food has lots of calories. So overeating it can make it harder to shed those extra pounds.
✔ Exercise gently according to the doctor's instructions, who may advise against strenuous exercise in the early postpartum period.
Examples of good postpartum exercises include walking, taking your baby for a stroll, swimming, or taking Pilates classes.
Regular physical activity will also help with your mood and energy levels! With time and consistency, you will start gaining muscle mass and reducing fat stores!
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✔ Don't do fad diets or cut calories drastically, as this can interfere with milk supply. This could result in malnutrition for both mom and baby.
✔ Get plenty of rest, as sleep deprivation can make losing weight more challenging and can lead to a decreased energy level.
✔ Control portions by eating off small plates or using smaller utensils where possible.
✔ Manage stress levels, as high-stress levels can make it more challenging to lose weight. Try things like meditation or yoga. I love Circle & Bloom for guided meditation and stress relief! They have meditations for everything from trying to conceive to breastfeeding!
✔ When nursing or caring for your baby, try not to sit too much and take regular breaks to move around and stretch.
✔ Consider using a fitness watch or other tracking device to remind yourself to move more throughout the day. A fitness watch can also help you track your sleep and stress, which are important factors in postpartum weight loss!
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Precautions on Weight Loss While Breastfeeding
Here are some precautions for a breastfeeding mom to keep in mind when trying to lose weight:
◆ Ensure you're eating enough calories - Aim for a healthy diet that doesn't cut out food groups. Focus on nourishing your body rather than drastically reducing your caloric intake.
Consuming too few calories and rapid weight loss could affect your milk supply. So make sure to get enough nutrients and healthy foods to ensure you have a healthy milk supply.
◆ Take a gradual approach - Gradual weight loss will make it more likely to stay off in the long term, and it's also gentler on your body.
◆ Be gentle with yourself - Don't be too hard on yourself if you don't see results immediately, as this can cause stress and put extra strain on your body.
Instead, focus on self-care by getting enough sleep and finding time to relax.
◆ Ensure your baby is receiving adequate nutrients - Eating a balanced diet not only makes you healthier but ensures that your baby gets all the essential nutrients.
◆ Avoid diets with extremely low-fat consumption as this will reduce the level of fatty acids in breast milk. Fatty acids are important for cognitive function, among other things.
◆ Don't push yourself too hard when exercising, as this could lead to fatigue or even dehydration, which can interfere with breastfeeding.
Focus instead on moderate-intensity exercises such as walking or jogging. Activities like yoga or Pilates are also great options!
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What Not to Eat While Breastfeeding
There are certain foods that should be avoided while breastfeeding, as they may have negative effects on the mother or baby’s health.
Here is a short list of some of the most important ones to watch out for:
Avoid alcohol - Drinking alcohol while breastfeeding can pass through the breast milk and affect the baby’s development.
Limit caffeine intake - Caffeine has the potential to pass through breast milk, so it is important to limit your intake of coffee, tea, and energy drinks.
Limit processed foods - Eating a lot of processed foods can lead to an imbalance in nutrients and contribute to health problems like obesity.
Breastfeeding mothers should limit processed snacks and instead opt for healthy foods such as fruits, vegetables, nuts, and seeds.
Watch your fish consumption - Fish contains toxins like mercury which can be passed through breastmilk and harm a developing baby. Try limiting the amount of fish that contain high mercury, such as tuna, swordfish, and shark.
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How Can I Feel Better About Myself After Having a Baby?
Introducing a new baby into your life can be an exciting and overwhelming experience. It can also bring its share of anxiety and stress.
It's important to remember that you're doing the best that you can for your baby.
And even if things don't always go according to plan, take pride in the fact that you have done something amazing by bringing a child into this world!
Here are some tips on how to feel better about yourself after having a baby:
✔ Practice Self-Care - Take the time to nurture your mind and body by meditating or exercising regularly. Even taking short breaks throughout the day will help improve your focus and productivity.
✔ Seek Support - Don't try to do everything alone! Find other parents who understand what you're going through and form an emotional support system with them.
✔ Take Time to Enjoy Life - Schedule some "me time." Spend quality time with your partner or take a few minutes each day to do something for yourself, such as reading a book or taking a relaxing walk.
✔ Find Ways to Bond with Your Baby - Even if you can't always be with your baby due to other commitments, find ways to bond with them. Try singing lullabies while rocking them to sleep or playing games that promote physical and mental development in babies.
✔ Celebrate Your Accomplishments - Whether it’s small wins like getting out of the house on time with your baby in tow or bigger victories like completing a project at work, recognize your accomplishments and reward yourself for them!
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Conclusion
Losing weight while maintaining hormone and fertility balance can be challenging, especially for breastfeeding mothers. But with the right guidance and support, it's possible to achieve your goals in a holistic and gentle way.
I offer a coaching program that specializes in personalized coaching for women looking to improve their hormone health. My program includes support for managing stress, improving diet and exercise habits, and optimizing overall wellness.
If you're ready to transform your health and reach your wellness goals, schedule a free support call with me today. Let's work together to create a plan that suits your unique needs and helps you achieve lasting results!
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520964/
https://www.nichd.nih.gov/health/topics/breastfeeding/conditioninfo/calories
https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/environmental-exposures/mercury.html#:~:text=Larger%20fish%20that%20have%20lived,and%20scallops%20contain%20less%20mercury.