Breastfeeding burns an additional 300-500 calories per day, and has been shown to reduce postpartum weight retention overall for most women even without caloric restriction. [1] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source You should eat enough to satisfy that calorie requirement in addition to that of a healthy diet. While studies have not shown that there is a significant relationship between reduced maternal intake of calories and milk production, eating too few calories can put your health at risk and increase fatigue. [2] X Research source Eating regular meals and snacks will take the edge off of your hunger and allow you to more easily manage what you eat. If you allow yourself to get too hungry, you will end up reaching for the most convenient food available, rather than the healthiest option. When you don’t take in enough calories, your body enters a “starvation mode” known as adaptive thermogenesis in order to reduce the amount of energy you are expending, including burning calories. This can function as a type of weight loss sabotage. [3] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Keep healthy snacks within reach while you are nursing your baby. Nursing forces you to sit still for a moment and rest, the perfect time to grab a bite. Try keeping nonperishable snacks, like nuts or dried fruit, in your purse or diaper bag, or in your car for easy access on the go. Make sure to wash all fruits and vegetables. The FDA recommends washing fresh produce under running water just before eating, cutting or cooking. Using soap or commercial produce washes is unnecessary.
Avoid trend diet plans, cleanses, promises of rapid weight loss, fat burning medicines, diet plan tablets and natural supplements. These things might possibly be risky for anybody, and are especially high-risk while nursing. Studies show that losing weight too quickly puts additional stress on your cardiovascular system. Childbirth and nursing put enough stress on your body, you don’t need to add more. [5] X Research source When you go on a crash diet, your body tends to burn muscle and lose water weight, instead of burning fat. This makes keeping the weight off a lot more difficult than if you had lost weight over a more extended period of time. [6] X Research source
You may drop some weight quickly in the first few weeks after you deliver, but keep in mind that it will not all come off that quickly. Don’t expect results overnight. It might take a year or more to lose the additional weight you have acquired while pregnant. Unless you’re a celebrity with a personal trainer, nutritionist, and live-in nanny, losing your baby weight takes time. Some women find it very difficult to lose weight while breastfeeding and experience a greater loss in weight after they wean their baby. This may be due to lack of routine and sleep, which can contribute to overeating. Your body also releases the hormone prolactin during pregnancy and breastfeeding, which triggers milk production. Some research suggests that if you have a higher level of prolactin, it can suppress your metabolism. [7] X Research source When taking stock of your weight loss goals, remember that you will usually keep about three pounds of extra tissue in your breasts as long as you are nursing.
Good sources of iron include whole-grain products, dark leafy vegetables, and citrus fruits. Eggs and dairy products, as well as leans meats, soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains contain protein. For calcium, consider dairy products or dark green vegetables. You can also find calcium-enriched products like juices, cereals, soy milk, yogurt and tofu. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Avoiding the extra salt, sugar and preservatives in processed foods is better for you overall. Decrease your fat intake to 20-25% or less of total calories. Replace those fat calories with foods that are lower in fat, but higher in protein. [9] X Research source Watch out for hidden sugars in juices and sodas that add on additional calories without nutritional benefit. Many sodas also contain caffeine, which should be limited to less than 2 to 3 cups per day. More than that can disrupt your baby’s sleeping habits (and yours). [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Make you own chart using an excel spreadsheet. This option allows you to include information that is most relevant to you. Download a weight loss chart. There are many different types of weight loss charts available with just a brief online search. Many are free to download and print out. There are examples of other types of body measurement charts available online as well. Get inspiration from what other people have done to create your own. If you chose to chart every day, pick the same time of day in which to weigh yourself and record it. Remember that you tend to weigh the least first thing in the morning. [11] X Research source It is easy to begin obsessing about your weight once you start to keep close track of it. Try to keep your charting within reason. Avoid weighing yourself more than once a day, and don’t get frustrated if your weight fluctuates both up and down.
To reduce stress, write down your feelings and frustrations during the day, so they don’t keep you up at night. Keep a journal of your experiences with motherhood, breastfeeding, and your efforts to lose weight. Talk about how you’re feeling. Share your thoughts with your partner or a trusted friend or relative. Commiserate about the challenges that come with a new baby with other moms online or in person. Try to focus on good moments with your baby, rather than the struggles that come with motherhood. Keep in mind that the time your baby is of breastfeeding age is very short. Ask for help. If you’re feeling overwhelmed with the responsibilities of breastfeeding and motherhood, reach out to those around you for help. Make sure your partner is shouldering his or her share of the burden. Ask grandparents to help take care of older children or help prepare meals.
Power walk or run while pushing your child in a stroller around your neighborhood. This is a pleasant way to get some exercise for yourself and some fresh air for your baby. There are many exercise strollers available on market. Some are designed for serious running, while others are more tailored to a brisk walk. Find one that suits your exercise needs. If you dislike the bulk of pushing around a stroller, consider buying a baby carrier or sling to use on walks and outings with your baby. Make your cardio workouts a social event. If you know other moms with young children in your area, invite them to go for a walk. This is a great way to get out and socialize, which can be difficult if you are staying home to care for your baby. Everything in moderation. Do not exercise to the point of exhaustion, but even vigorous exercise is fine while breastfeeding (after getting the green light from your doctor post-partum of course). [13] X Research source
Wear a supportive sports bra when doing vigorous activity. Supporting your breasts with a well-fitting bra reduces nipple friction and discomfort. Nursing sports bras are now available for active moms. Drink some extra water before and during your workout. An extra two of three glasses of water will help ensure that you do not get dehydrated, which can affect your milk supply. Try to nurse before your workout. This will settle your baby, if you are bringing him or her along, and working out without engorged breasts is much more comfortable. [14] X Research source If you sweat extensively when working out, rinse your breasts before nursing. Some babies don’t like the taste of salt. If you’re concerned about sagging breasts after breastfeeding, you can perform chest exercises and make a few lifestyle changes to help prevent this occurrence (also remembering that breastfeeding is not a main cause of sagging breasts). More help can be found here: How to Prevent Sagging Breasts after Breastfeeding.
Use elastic bands or weights for resistance training, and exercise at intervals that are high in intensity. More repetitions with lower weight is just as effective at building muscle as working out with heavier weights, and less likely to cause injury. [15] X Research source If you regularly lift weights or do exercises with repetitive arm movement, it is important to start slowly. If you find that your breasts become irritated or develop plugged ducts, cut back on these type of exercises for a while.
Pilates or yoga offer many effective workouts that firm up your core. Yoga has other benefits as well, such as helping your posture after a day of pushing a stroller and lifting your baby. [16] X Research source Try planks, or exercises in which you assume a position and hold it for a short period of time. Planks have the benefit of working several muscle groups at once, including muscles on your front, sides, abdomen, back, and even your arms. [17] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
If you are tired, you will be more likely to reach for a quick shot of energy in the form of carbohydrates or sugar. Your brain’s reward centers become more active when you are tired and you might start looking for an easy fix. A study has shown that sleeping too little leads some people to eat bigger portions of food, and thus additional calories. This can quickly derail your weight loss plans. [18] X Research source You are also less likely to be physically active if you are not getting enough rest. Exercising or going to the gym seem impossible when you are sleep-deprived. [19] X Research source Consider pumping your milk and allowing your partner to take over one or two feedings during the night so you can sleep.
Don’t spend all of your baby’s nap time doing chores around the house. Take some time to rest while your baby sleeps. Let other people take over some household responsibilities. If you have older children, make a chore chart and get them to do simple and age-appropriate chores like dishes, vacuuming, or taking out the trash. Just getting off of your feet and resting is beneficial for your body. Remember your body is working extra hard to make food for your baby, be kind to it. Napping has additional benefits aside from helping you lose weight. A recent study has shown that mothers who nap are less fatigued overall and able to foster more positive interactions with their infants. [20] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Say no to added responsibilities at school and work. Fight your inclination to volunteer for every activity at your older child’s school or to work overtime. Set aside time to rest, as well as time to be physically active. Make yourself and your rest a priority. Avoid caffeine, especially later in the day. Caffeine can keep you awake and destroy your chances of grabbing a few precious hours of sleep. Make your evenings as peaceful as possible. Try to avoid watching TV, or using the computer or phone before bed. Make your bedroom a haven for sleep by keeping it quiet, dark, and cool. If you need to, use a sleep mask for maximum darkness. [21] X Research source
