Lose Weight Due To Breastfeeding
Let me guess, you’ve been told breastfeeding makes the weight just “melt off” after pregnancy but for you, the weight just doesn’t seem to want to budge?
After my first baby was born, I had this expectation that the extra weight I gained during pregnancy would just “melt off” from breastfeeding.
This post will help you find some clarity and direction in reaching your postpartum weight loss goals while breastfeeding your little one.
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Your body burns around 425-700 EXTRA calories per day while brestfeeding. (source) This can leave you feeling much more hungry than normal.
The caloric deficit needed for weight loss can be difficult to maintain because of your increase in appetite and the extra calories needed to produce breastmilk.
We would rather sleep or cuddle your squishy, delicious smelling newborn rather than exercise or get outside for a walk to burn some calories, right?
Why You Are Not Losing Weight While Breastfeeding
Stress is incredibly hard on the body and if your body is trying to produce milk for your little one, it can actually affect your supply.
If you are stressing about things like the challenges of motherhood, concerns about returning to work, trying to lose baby weight or even trying to maintain your milk supply, chances are all this stress is making it harder for your body to produce milk.
While breastfeeding does burn approximately 425-700 EXTRA calories per day (source), this alone may not be enough to give you the rapid weight loss you were hoping for.
How To Lose Weight While Breastfeeding Without Affecting Your Milk Supply
As a matter of fact, some women may have a hard time losing weight until they finish nursing. You can thank your female hormones for this. They can make fat loss a little tricky.
The struggle to create and maintain a fit and healthy lifestyle as a brand new mom or mama of multiples is tough.
While studies show that our bodies are very forgiving and your diet has a very small influence on the composition of your breastmilk, a poor diet is more likely to affect you.
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Sticking to healthy options instead of reaching for quick, sugary or processed foods will help keep your appetite at bay and give you more energy to tackle your day.
However, at the end of the day, weight loss boils down to calories in vs calories out and tracking your calories to monitor portion control will help reach your postpartum weight loss goals faster.
Then play around with adding or reducing a few hundred calories from there until you find a balance that works for you.
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This is the number of total calories our bodies burn foreverything we do that is NOT sleeping, eating or sports-like exercise. (source)
This means all the calories our bodies burn throughout the day from things such as cleaning the house, taking a walk with the kids, gardening or laundry.
The more calories our bodies burn throughout the day through either exercise or N.E.A.T, the better we are able to manage or lose weight.
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If you find yourself more sedentary than normal, put your baby in a carrier and start a decluttering project or get some laundry done.
Increasing your muscle mass also helps speed up your metabolism which will help your body to burn more calories throughout the day.
If you struggle to cook enough protein, try adding in a daily protein shake. This is my go-to during pregnancy and breastfeeding.
Essential Weightloss Tips For Breastfeeding Moms
If you are trying to lose weight or notice a dip in your breast milk supply, always try drinking more water or calorie free fluids before grabbing something to eat.
The best way for me to stay on track with drinking my water is to fill a large water bottle everyday and
We can lose a lot of electrolytes through our sweat and the theory behind electrolyte drinks like Gatorade is that dehydration and an electrolyte imbalance can lower your breastmilk supply.
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I get it on Amazon because it’s easier to have it shipped to my doorstep than having to lug 20 bottles of Gatorade and from the store to my house.
The inspiration for this program came after my second baby was born and I only had a few minutes a day to workout.
I quickly discovered that the quality of your workouts is more important than quantity and you can still reach your weight loss goals without strict time commitments!
How To Lose Weight While Breastfeeding (without Losing Your Milk Supply)
Adding in a few workouts can help you burn off some stress, boost mood and increase your energy to help keep up with the demanding mommy tasks!
It is very hard not to get discouraged when you feel insecure in your postpartum body and frustrated that you are unable to reach your goals as quickly as you hoped.
Take your postpartum weight loss journey one day at a time because I can assure that this is such a short period of time!
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Brooke is a certified Prenatal and Postnatal Exercise Specialist with a Bachelors of Science degree in Kinesiology-Exercise Science. She is also a mom of 3 girls with more than 15 years of experience in health and fitness. Brooke’s goal at Struggles of a Fit Mom is to help motivate, educate and inspire other busy mamas who struggle with finding time, energy and motivation to take care of themselves in the chaos of motherhood.Here are the best tips on how to lose weight while breastfeeding without losing your supply and how I lost 35 pounds following the Noom program!
When I stepped on the scale at the doctor’s office, I would just close my eyes, as if turning a literal blind eye to my weight gain would make it all magically disappear.
But deep down I knew I weighed more than I ever had because I started that pregnancy bigger than I had ever been.
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At my six-week postpartum appointment, I had lost 20 pounds and weighed 205, but I still had another 35 pounds that I wanted to lose.
I had tried so many different weight loss methods in the past, and none of them worked long term. So I decided to try something completely different.
If you want to lose weight while breastfeeding without killing yourself in the gym with an unrealistic exercise program, buying special diet food, or losing your milk supply then follow the tips below:
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But here is where Noom is different: They provide short, interactive articles every day that change your relationship with food and how you handle stress, negative emotions, and setbacks.
The articles made the biggest difference for me in my weight loss journey this time. I learned that I don’t have to give up the foods I love to lose weight and I can eat treats, as long as I stay within my calorie limit for the day.
When I hit plateaus in my weight loss journey (which I did) I learned how to push past them instead of throwing in the towel or switching to another weight loss program or fad diets at the first sign of stagnation.
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Water is essential for any breastfeeding mom so make sure you drink a lot. Healthline recommends moms aim for 96 ounces a day. This is one of the most important tips for how to lose weight while breasting without changing your milk production.
I never liked water before I became a mom, but now I can’t get enough of it. However, that doesn’t mean I always remember to drink water.
To make it easier, I like to keep a mug full of fresh water and ice so whenever I see it I remember to take a sip. I love that it has a lid and straw too so I can take it wherever I go without fear of it spilling.
How To Lose Weight While Breastfeeding: Part One
According to KellyMom, 1500-1800 calories is an acceptable amount for nursing moms to eat every day if they are trying to lose weight.
The science of weight loss says you have to burn more calories than you take in, plain and simple. This causes the body to pull energy from fat stores and not just from the calories you ate that day.
That’s why signing up with Noom was so important for me because it helped me keep track of my calories throughout the day. It ensured I always consumed enough calories and didn’t hit extra calories over 1800.
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And Noom is the only one who re-shaped my thinking about food and how to lose weight. Tracking your food only goes so far if you don’t know how to make the most of your daily calorie limit.
I have. And I find that I can restrict my food for only so long before I end up giving in to my cravings, binging on the “forbidden” food and then feeling terrible about myself.
Letting yourself go too long without food isn’t good for your milk supply and could lead to fog eating (a.k.a. a hangry rummage through the pantry grabbing anything in sight that’s edible.)
Weight Loss Woman Postpartum Breastfeeding Baby Fat
Restricting too much can also put your body into starvation mode. Your body may start hoarding fat which can make it nearly impossible to lose weight while breastfeeding.
One misconception a lot of moms have is that in order to lose weight while breastfeeding, they need to be in the gym 40-60 minutes 5-6 days a week.
After my second baby, I was killing myself doing intense
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