8 Healthy Ways to Lose Weight While Breastfeeding
One thing that might be in your thought process after giving birth is, “How do I drop all this baby weight?”
It is a widespread misconception that the fastest ways to lose weight are through intense workouts and fad diets.
In fact, this rapid approach can adversely affect your breastmilk supply. However, you can definitely lose weight while breastfeeding if you follow the right strategy.
Read till the very end of this article to know the 8 healthy ways to lose weight while lactating.
The Science Behind Weight Loss and Breastfeeding
Pregnancy results in some unbelievable changes within the body, such as hormonal changes that play a vital role. One hormone that becomes hyperactive is prolactin, which controls the milk production in mammary glands.
But there’s a catch: prolactin also reserves pregnancy fat. It’s a sort of backup to make sure that the baby always has a sufficient milk supply.
Unfortunately, this hormonal imbalance can make weight loss harder.
The high levels of prolactin during this phase hamper your metabolism. Even if you try a crash diet, these hormones trigger a “famine message” in your body, and it clings to that fat. The trick is to find a balance.
You can simply strive for weight loss with some basic tips, like focusing on nutritious food or maintaining a typical calorie intake.
Let’s go over a few of the ways in more detail:
1. Wait Until the First 8 Weeks Have Passed Before Starting
After delivery, you might be blown away to see yourself in the bathroom mirror and realize that you still look like a 6-month pregnant woman.
At this moment, most women start working on their bodies straight away, but it’s best to give yourself time to heal.
The very first few weeks should be spent to recover from childbirth and establish a steady milk supply. Both of these can be compromised if you cut calories too fast.
Plus, eating enough will help keep you energized, especially when you’re dealing with sleep deprivation.
2. Focus on Steady Weight Loss
There is a popular saying that “slow and steady wins the race," which is totally true in the case of postpartum weight loss. If you try to reduce your calorie intake below 1500–1800 calories, it can interfere with your breast milk supply. Studies claim that losing around 1-2.2 pounds (0.45-1 kg) per week is a safe range, and it won’t affect your milk production.
In general, it is preferred to stick to the lower end of this range, as the long-term effects of rapid weight loss aren’t fully studied.
3. Prioritize Nutrient-Dense Foods
If you are not good at counting calories, then fret not.
Instead of that, focus on eating foods that are nutrient-rich.
Fill your plate half with raw vegetables, add some protein like beans, tofu, or tempeh, and the rest with carbs like whole grains or starchy veggies. Don’t forget to include a small amount of healthy fats, such as avocado, nuts, or olive oil.
This way you can intake a few calories in a healthy way while feeling full.
4. Eat Smaller, More Frequent Meals
A new mother must strike a balance between happiness and fatigue. Often, exhaustion-induced cravings for processed foods that are high in carbohydrates.
To stop these cravings and maintain your level of energy, try to eat smaller meals from time to time in the entire day.
By dividing your meals, you’ll save yourself from getting too hungry, which can lead to overeating afterwards.
5. Stay Hydrated
Do you know that breastfeeding hikes your thirst? Because some of the fluids you drink are used to produce milk. So it means that drinking water helps to maintain a good milk supply and gives you more energy.
Keep a water bottle nearby, and if you don’t feel good while drinking plain water, then mix it with fruit juice, herbs, or drink tea and smoothies to help meet your hydration goals.
6. Avoid Crash Diets
To be clear, it’s not the right time for crash diets like liquid fasts, low-carb plans, or juice cleanses.
A sudden cut in calories while breastfeeding can cause your milk supply to drop and starve your body of key nutrients. The quality of your diet directly impacts the quality of your milk, and a nutrients-poor diet could leave you feeling weak and depleted while also influencing your baby’s growth.
7. Breastfeed for Longer
As a matter of fact, breastfeeding burns an extra 500 calories per day, which is about the same as a light workout. The longer you breastfeed, the more calories you’ll burn, which may help with weight loss.
Research suggests that moms who breastfeed for longer durations, particularly over 6 months, are inclined to lose more weight.
Additionally, according to studies, women who breastfed for more than 12 weeks were found to be lighter 10 years after pregnancy compared to those who breastfed for shorter periods or not at all.
8. Incorporate Exercise
While your diet will have the most major impact on weight loss during breastfeeding, exercise can play a vital role too. A combination of exercise and a healthy diet is better than just dieting because it helps retain muscle mass. Muscle burns more calories, which can help in weight loss. You can also wear the Dorset Active Nursing Bra to help you make this workout easier.
And if you are concerned regarding exercise that it can affect milk production or cause babies to reject breast milk due to lactic acid buildup, research shows that exercise won’t disrupt breastfeeding and might even support milk production.
Summary
Once again, remind yourself that it’s completely normal wanting to slim down quickly after pregnancy, but the health of you and your baby is what matters most.
The most effective way to lose weight safely is to follow the above-given points and be patient as you go.
Finally, if you are worried about weight problems or have queries in your mind about the best weight loss actions for you, always speak with your doctor.
Are you enjoying this post?
Feel free to share this with any moms. Join the moms community today and receive weekly motherhood tips and tricks directly to your inbox. Occasionally we will send you updates on new launches and exclusive events, and you will always be the first to know.
Shop the Lovemère collection today.