Weight Loss And Exercise While Breastfeeding
By Leva
Weight loss after birth is a concern for many mothers who want to quickly get back to their pre-pregnancy body. Much of this concern comes from societal expectations for new moms to “bounce back” and personal concerns about getting back to “normal”. But remember - you just birthed a new life! Your body has been through many changes so taking time to heal and enjoy your newborn is the priority! But when you are ready, this article will help you understand your body’s needs, safe exercise, and sustainable expectations for weight loss while you’re breastfeeding.
Guidelines For Losing Weight
As always, try not to compare yourself to other mothers! For some, breastfeeding alone will lead to seemingly effortless weight loss (nice, right?!). However, for others it will take more effort and time. For the first six to eight weeks postpartum, try not to worry about losing weight because your body will be healing from childbirth. Also, your rate of weight loss will depend on a few factors:
Pre-pregnancy weight
Amount of weight gained during pregnancy
Eating habits
Activity level
Overall health
Losing weight while breastfeeding is similar to losing weight at any other stage of life - you want to focus on balanced nutrient-dense meals, eating enough (i.e. not too little), staying hydrated, and exercising. Just like with any diet, if you lose weight too quickly there is a high risk of putting it all back on, plus some. A sustainable goal is to lose about 1 pound per week, or 4 pounds per month. Remember: it took nine months to gain weight while pregnant, so it will likely take several months for that weight to come off.
Yet losing weight while breastfeeding is unique because you want to supply your body with enough nutrients to keep your milk supply going strong. Your body burns 400-500 calories per day to make enough milk for your baby from birth to six months. Eating below 1,800 calories per day can decrease milk supply. If you are eating about 3 filling meals and maybe a snack or two of a mix of protein, healthy fat, and complex carbs, then you are likely around 1,800-2000 calories per day.
Now, although I laid out the recommended calories above, it is much easier (and just as effective) to focus on food quality. By prioritizing the quality of your food, you will likely be supplying your body with the right amount of nutrients it needs. Create meals with these nutrient dense foods:
Protein in many forms - poultry, fish, meat, eggs, dairy, tofu, beans
Healthy monounsaturated fats - nuts, seeds, flax seed or oil, hemp seeds, avocado, extra virgin olive oil; plus omega-3’s salmon, sardines, anchovies
Complex carbohydrates - whole grains, brown rice, quinoa, sweet potatoes, squash, beans
A variety of colorful vegetables and fruit - any kind you like!
Focusing your meals on these foods will ensure that you are giving your body the vitamins, minerals, and macro nutrients it needs to replenish from childbirth and breastfeeding, as well as help you feel more energized and healthy. When your body is well nourished it will be easier to lose any extra weight.
To sum it up:
A sustainable goal is losing 1 pound per week
Breastfeeding burns 400-500 calories per day
Do not eat less than 1800 calories per day
Focus on quality foods with protein, healthy fats, complex carbs, and colorful vegetables and fruit
Question 1: Can I Do It?
Postpartum Exercises
While exercise is an important part of weight loss, intense exercise is not necessary and might even cause weight gain. However, let’s start at the beginning - during the first 6-8 weeks postpartum, exercise should be very light because your body is in healing mode. You are already ‘exercising’ by lifting your baby, walking up and down stairs, pushing a stroller. Light walking is great during this time to help move your muscles and lift your mood without taxing your body.
After this time period is when your healthcare practitioner will likely clear you for regular exercise if you had a vaginal delivery (if you had a C-section, it might take longer to heal). However, this is still not a time to jump into HIIT or any other intense exercise, especially if you are tired, as it will put too much stress on your body.
Ease back into regular exercise with gentle movement:
Longer walks
Light stretching or postpartum yoga
Gentle abdominal strengthening
Stationary biking
Swimming
Exercise will not affect your milk supply, but it will keep you healthy and lift your mood. Most women think of exercise as a way to lose weight, but it is so important for your mental health as well. Moving your body will help you manage stress, anxiety, low mood, or emotional swings. Moving will also help you sleep better. Choose one of the gentle exercises listed above for 20-30 minutes each day, or try a new one each day!
To sum it up:
During the first 6-8 weeks postpartum, your body is healing so only light walking is appropriate
After 6-8 weeks, begin gentle exercise to bolster health, lift mood, and tone abdominal muscles
Intense exercise (HIIT, running, etc.) is not necessary for weight loss and might even lead to weight gain
As you navigate the early postpartum period, prioritizing your own health is so important, but it does not need to be exhausting! Being mindful of the nourishing foods you’re eating and supporting your body with gentle movement will go a long way to helping you feel strong and healthy postpartum.