Dr. Ahmed How to lose weight while breastfeeding? Are you planning to lose the weight that you gained during pregnancy? Or pregnancy just came in the middle of your weight loss program, and you want to continue losing weight while breastfeeding?
Because the above two questions have different answers, you need to streamline things. If you want to lose the weight that you gained during pregnancy and achieve your pre-pregnancy weight, things might be a little easier for you.
However, if you were overweight and were trying to lose weight, but because of the pregnancy, you just couldn’t continue losing weight for the sake of your baby, then it may be a little harder for you now.
One thing is clear: after delivery, you lose some pounds. Those were actually the weight of the baby and the placenta.
Some weight is also lost as the body stores less fluid in the extracellular space because of hormonal changes.
Breastfeeding also has some effect on your body weight. However, breastfeeding should be continued as it has multiple health benefits apart from losing weight.
Does breastfeeding assist you with losing pregnancy weight?
Breastfeeding can help with post-pregnancy weight loss, but the amount of weight lost varies from person to person. On average, breastfeeding burns about 500 to 700 calories a day.
To lose weight safely while breastfeeding, it’s important to follow your doctor’s guidance on how many calories you should consume each day. Additionally, make sure to get clearance from your doctor before resuming exercise after childbirth.
How quickly might you at any point hope to lose pregnancy weight?
Various variables will influence how rapidly you lose the weight you acquired during pregnancy, including:
- Metabolism
- Digestion
- Work out
How much weight do you gain during pregnancy?
Weight gain during pregnancy is normal and expected. On average, women gain around 2 to 4 pounds during the first trimester, 12 to 16 pounds during the second trimester, and 8 to 10 pounds during the third trimester.
Depending on how much weight you gained during pregnancy, it may take anywhere from six to nine months, or even up to a year or longer, to lose it. For some women, losing all the weight may not be achievable. It’s important to focus on gradual, healthy weight loss, especially while caring for your baby.
It’s common to lose around 13 pounds shortly after delivery, which includes the weight of the baby, placenta, and amniotic fluid. This amount may vary depending on your baby’s size and whether you retained a lot of fluid during pregnancy.
After this initial weight loss, you’ll need to consume fewer calories than you burn to continue losing weight. However, it’s important to focus on gradual weight loss for your health, especially while breastfeeding. Aim to consume at least 1,800 calories a day to maintain your milk supply and energy levels.
A safe goal is to lose about one to two pounds per week. Most women will return to their pre-pregnancy weight within six months of breastfeeding, though for some, it may take one to two years.
If you’ve been pregnant multiple times or gained more than 30 to 35 pounds during pregnancy, it may take longer to reach your ideal weight.
What number of calories do I need while breastfeeding?
Based on daily calorie intake recommendations for women aged 19 to 50, your calorie needs while breastfeeding may increase to support your energy levels and milk production.
To maintain your current weight while breastfeeding, you’ll need to consume an additional 450 to 500 calories per day. This extra intake helps sustain both your health and your baby’s nutritional needs while breastfeeding.
A stationary way of life: 2,250 to 2,500 calories each day
Partially active way of life: 2,450 to 2,700 calories each day
Active way of life: 2,650 to 2,900 calories each day
Whenever you’ve distinguished the aggregate sum of calories you ought to eat day to day, attempt to ensure most of your calories are coming from nutritionally rich food varieties. These include:
- Whole grains
- Lean protein
- Fruits
- Organic products
- Vegetables
On the off chance that you’re attempting to get in shape, stay away from food varieties empty in nutrients like:
- Fast food
- Baked goods
- White bread
- Treats
- Pasta
- Junk food
You may likewise have to take a multivitamin, or you might keep taking your pre-birth vitamins while breastfeeding. Ask your primary care physician which supplements they suggest.
Can you limit calories while breastfeeding?
Even if you’re working on losing weight, make sure you’re consuming at least 1,800 calories per day while breastfeeding to support both your health and milk production.
Once your doctor gives you the go-ahead, you can begin incorporating exercise into your routine. For most women, this is usually about six weeks postpartum, but it may take longer if you had a cesarean section or experienced complications during or after delivery. Always consult your doctor before starting any new workout regimen.
9 Tips to assist you with shedding pounds while breastfeeding
Maintaining a healthy diet while breastfeeding is essential to ensure you’re providing nutritious milk for your baby. This means that drastically cutting calories may not be a safe approach.
However, there are safe ways to support weight loss while breastfeeding, such as focusing on balanced meals, staying hydrated, and gradually incorporating exercise into your routine.
Always prioritize your health and your baby’s needs while working toward your weight loss goals.
1. Lower carb intake
Limiting your sugar intake can help with faster post-pregnancy weight loss, but it’s important to ensure you’re still getting plenty of protein, fruits, and vegetables to nourish your body.
Aim to consume at least 1,800 calories per day, and always consult your doctor before starting any new diet after pregnancy to make sure it’s safe for you and your baby.
2. Work out safely
Once your doctor gives you the green light, ease into exercise with post-pregnancy-safe activities like yoga or taking walks with your baby.
Start with 20–30 minutes of activity daily and gradually work up to 150 minutes of moderate exercise per week. To avoid discomfort from engorgement, try breastfeeding your baby before exercising.
3. Take adequate fluids
Staying hydrated is crucial, especially when breastfeeding. Aim to drink at least 8 cups of water daily to support your overall health and milk production. Drinking water and clear liquids also help flush out excess water weight.
Avoid sugary drinks if you’re trying to lose weight, as they are high in empty calories. Staying hydrated benefits your body in multiple ways:
- Supports essential functions: Water aids in circulation, digestion, nutrient transportation, temperature regulation, and milk production.
- Boosts kidney function: It helps your kidneys work efficiently to remove toxins from your body.
- Curbs overeating: Drinking water helps you feel full longer, reducing the likelihood of overeating.
- Enhances muscle performance: Proper hydration ensures your muscles function at their best.
- Protects your skin: Water combines with your skin’s natural oils to form a barrier against UV rays and environmental toxins.
Hydration is one of the simplest yet most effective ways to maintain your health and support weight loss while breastfeeding.
4. Avoid skipping meals
Don’t skip meals while breastfeeding, even if you’re trying to lose weight. Skipping meals can slow down your metabolism, drain your energy, and make it harder to stay active and care for your baby.
Eating too few calories daily can also stall your weight loss progress.
If you’re short on time to eat, try having smaller snacks throughout the day. A great tip is to enjoy a healthy snack, like a piece of fruit, after feeding your baby to replenish the calories you’ve used
5. Natural products and Vegetables
Vegetables should form a significant part of your daily calorie intake. An easy way to include them is by starting your morning with a vegetable and fruit smoothie.
Blend a banana, some strawberries, blueberries, almond milk, and two handfuls of spinach for a delicious and nutritious breakfast.
For the rest of your meals, aim to add a serving of vegetables to both lunch and dinner.
If you feel hungry between meals, reach for a healthy snack like a carrot, an orange, an apple, or any fresh vegetable instead of processed foods
6. Lean Protein
Protein can be taken from a wide range of food sources, yet you ought to go for the lean protein that can be found in food varieties like chicken, fish, beans, and protein powders.
Adding a scoop of the last option to your morning smoothie can assist with balancing your solid breakfast.
For lunch and supper, incorporate a piece of chicken or fish, or a cup of your favorite beans, to acquire the medical benefits of these protein-rich food sources.
7. Good Fats
It might appear to be nonsensical to intentionally add fat to your eating routine while attempting to get in shape, however, healthy fats are essential for both you and your child while you’re breastfeeding.
Healthy Fats to Include in Your Diet
Simple Ways to Add Healthy Fats to Your Meals:
- Breakfast: Add a tablespoon of hemp seeds and chia seeds to your morning smoothie. This simple addition gives you a balanced mix of fruits, vegetables, protein, and healthy fats in one easy-to-eat meal.
- Lunch: Toss some olives into your salad or use an olive oil-based dressing for added flavor and nutrients.
- Dinner: Cook your chicken or fish with a small amount of coconut oil for a flavorful and healthful meal.
- Snacks: Stay energized by enjoying a handful of nuts when hunger strikes between meals.
8. Eat more often
In addition to not skipping meals, eating regularly can support your weight loss goals by keeping your energy levels steady throughout the day.
Aim for three balanced meals and two healthy snacks daily. If you find yourself feeling hungry more often while breastfeeding, consider adding extra small, nutritious snacks to stay satisfied and energized.
9. Rest when you can
Getting enough rest can be tough with a new baby, but it’s essential for your recovery and can even help with weight loss. Adequate sleep supports your body’s healing and prepares you for returning to exercise, as rest is crucial for muscle recovery.
If your baby feeds frequently at night, try to take short naps during the day while your baby sleeps to stay rested and energized.
When to ask for help
If you’re concerned about post-pregnancy weight loss, consult your doctor. They can review your diet and lifestyle, offering healthy recommendations for losing weight safely.
For example, if weight loss is slow, it might be safe to reduce your calorie intake around six months postpartum when your baby starts eating solids.
If you’re struggling with body image, your doctor may suggest a counselor, therapist, or weight-loss specialist experienced in working with postpartum mothers.
Let your doctor know if you’re losing weight too quickly while breastfeeding (over 1–2 pounds per week). They may recommend adding extra meals or snacks to your diet, which can also help maintain your milk supply.
Focus point
Remember, it took nine months to gain weight during pregnancy, so be patient with your body as you begin your weight loss journey.
For some women, it may take six to nine months to return to their pre-pregnancy weight, while for others, it can take one to two years. Avoid comparing yourself to others and focus on your own progress.
Ease back into exercise gradually and prioritize a balanced diet without overly restricting calories, especially while breastfeeding.
- Premium Ingredients: Our tea blend features high-quality Berberine, aromatic Oolong, and refreshing Mint, all organicall…
- Mint Flavored: Enjoy the cool, crisp taste of mint that perfectly complements the robust flavors of Berberine and Oolong…
- Unsweetened with Zero Calories: Crafted for those who appreciate the natural flavors of tea, our blend is completely uns…
- Accurate with 4x the Confirmation
- 4 Results – Great Value
- The Clearblue Digital Pregnancy Test provides unmistakably clear results in words – ‘Pregnant’ or ‘Not Pregnant’.
- Pregnancy Must-Haves: Help improve the appearance of scars and stretch marks during and after your pregnancy with this m…
- Pre-Natal and Post-Natal Skin Care for Stretch Marks and Scars: Made with Cocoa Butter to soften and smooth skin, Vitami…
- Finest Ingredients: We use only the finest natural, raw ingredients for soft, hydrated and beautiful hair & skin. We sup…
- GIFTS FOR MOM: This Mama Bee Collection of soothing leg and foot cream, smooth belly butter and Beeswax Lip Balm is the …
- SOOTHING FOOT CREAM: Give her legs and feet a break with this Burt’s Bees cream specially formulated for moms to be with…
- PREGNANCY BELLY BUTTER: Nourish the belly before and after pregnancy with a blend of naturally hydrating and moisturizin…
