How To Lose Weight After Pregnancy While Breastfeeding?

How To Lose Weight After Pregnancy While Breastfeeding
However, there are several things you can do to safely support weight loss while breastfeeding.

  1. Go lower-carb. Limiting the amount of carbohydrates you consume may help you lose pregnancy weight faster.
  2. Exercise safely.
  3. Stay hydrated.
  4. Don’t skip meals.
  5. Eat more frequently.
  6. Rest when you can.

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Contents

How long does it take to lose pregnancy weight while breastfeeding?

You should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery. Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest most often comes off over the next several months. A healthy diet with daily exercise will help you shed the pounds.

Aim for a weight loss of about a pound and a half a week. You can do this by eating healthy foods and adding in exercise once you are cleared by your health care provider for regular physical activity.Women who are exclusively breastfeeding need about 500 more calories per day than they did before pregnancy. Get these calories from healthy choices such as fruits, vegetables, whole grains, and lean protein.Do not drop below the minimum number of calories you need.

If you are breastfeeding, you will want to lose weight slowly. Weight loss that happens too fast can make you produce less milk. Losing about a pound and a half (670 grams) a week should not affect your milk supply or your health. Breastfeeding makes your body burn calories which helps you lose weight.

Do not skip meals. With a new baby, many new moms forget to eat. If you do not eat, you will have less energy, and it will not help you lose weight.Eat 5 to 6 small meals a day with healthy snacks in between (rather than 3 larger meals).Eat breakfast. Even if you do not normally eat in the mornings, get into the habit of having breakfast. It will give you energy to start your day and stop you from feeling tired later.Slow down. When you take your time eating, you will notice that it is easier to tell that you are full. It is tempting to multitask, but if you focus on your meal you will be less likely to overeat.When you reach for a snack try to include foods with fiber and protein to help keep you full (such as raw bell pepper or carrot with bean dip, apple slices with peanut butter, or a slice of whole-wheat toast with hard-boiled egg). Drink at least 12 cups of fluid a day.Keep a water bottle near the spot where you usually feed the baby, that way you’ll remember to drink when they do.Limit drinks like sodas, juices, and other fluids with added sugar and calories. They can add up and keep you from losing weight. Avoid products with artificially sweeteners.Choose whole fruit over fruit juice. Fruit juices should be taken in moderation because they can contribute extra calories. Whole fruit gives you vitamins and nutrients and contains more fiber, which helps you feel full with fewer calories.Choose broiled or baked rather than fried foods.Limit sweets, sugar, saturated fat and trans-fats.

Do not go on a crash diet (not eating enough) or a fad diet (popular diets that limit certain types of foods and nutrients). They will probably make you drop pounds at first, but those first few pounds you lose are fluid and will come back. Other pounds you lose on a crash diet may be muscle instead of fat.

You will gain back any fat you lose on a crash diet once you return to normal eating. You may not be able to return to your exact pre-pregnancy shape. For many women, pregnancy causes lasting changes in the body. You may have a softer belly, wider hips, and a larger waistline. Make your goals about your new body realistic.

A healthy diet combined with regular exercise is the best way to shed the pounds. Exercise will help you lose fat instead of muscle. Once you are ready to start losing weight, eat a little less and move a little more each day. It may be tempting to push yourself into a hard routine for fast weight loss.

  1. But rapid weight loss is not healthy and is hard on your body.
  2. Do not overdo it.
  3. Just a quick walk around the block with your baby in the stroller is a great way to start adding exercise to your daily routine.
  4. Berger AA, Peragallo-Urrutia R, Nicholson WK.
  5. Systematic review of the effect of individual and combined nutrition and exercise interventions on weight, adiposity and metabolic outcomes after delivery: evidence for developing behavioral guidelines for post-partum weight control.

BMC Pregnancy and Childbirth,2014;14:319. PMID: 25208549 pubmed.ncbi.nlm.nih.gov/25208549/, Isley MM, Katz VL. Postpartum care and long-term health considerations. In: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Gabbe’s Obstetrics: Normal and Problem Pregnancies,8th ed.

  • Philadelphia, PA: Elsevier; 2021:chap 24.
  • Lawrence RA, Lawrence RM.
  • Maternal nutrition and supplements for mother and infant.
  • In: Lawrence RA, Lawrence RM, eds.
  • Breastfeeding: A Guide for the Medical Profession,8th ed.
  • Philadelphia, PA: Elsevier; 2016:chap 9.
  • Newton ER, Stuebe AM.
  • Lactation and breastfeeding.

In: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Gabbe’s Obstetrics: Normal and Problem Pregnancies,8th ed. Philadelphia, PA: Elsevier; 2021:chap 25.U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025,9th Edition.

  1. December 2020.
  2. Www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials,
  3. Accessed March 31, 2022.
  4. Updated by: David C.
  5. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine, Seattle, WA.
  6. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M.

Editorial team.
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Can I drink lemon water while breastfeeding?

Is Lemon Water Safe When Breastfeeding? – How To Lose Weight After Pregnancy While Breastfeeding Image: iStock Yes, lemon water is considered “safe to drink” when breastfeeding. It is most commonly recommended to stay hydrated and keep digestive issues, such as bloating, at bay (1), When breastfeeding, this healthy drink could add variety to your daily water intake.
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Why do I gain weight while breastfeeding?

I Gained Weight While Breastfeeding ” Eat whatever you want,” said everyone, ever, while I was pregnant. “You’ll lose it all breastfeeding.” “Once you start breastfeeding, you’ll be skinnier than ever,” an adorable and naturally thin mom-friend assured me when I was halfway through my second trimester and trying to talk myself out of a third trip through the Indian buffet line.

Beyond providing nourishment and helping to protect your baby from getting sick, breastfeeding can also help you lose weight gained during pregnancy,” reads the first paragraph of an article from THE FREAKING MAYO CLINIC. Well, you know what? It’s all total bulls*&t. At least it was for me. Waiting to lose weight breastfeeding was just as disappointing as waiting for big, glorious boobs to appear after I got my period at age 11 — neither ever happened for me the way pop culture (or, you know, the freaking Mayo Clinic) told me they would.

So, yes, breastfeeding can help new mothers drop their baby weight, but it’s certainly not the case for all women. Thanks to my carb-heavy cravings during pregnancy (and temporary aversion to most proteins), I gained 40 pounds carrying my son. I lost about half of that giving birth, but in those first few months postpartum, I managed to tack on another 10.

  1. Sure, I was nursing and pumping around the clock — and taking hours-long daily walks with the stroller.
  2. But thanks to an insatiable appetite coupled with concerns over low milk supply following an emergency C-section, I basically became a black hole for food.
  3. Ordering pizza with my husband? I’ll take my own medium with mushroom and onion, thank you very much,

Lactation cookies? If one can help me produce more milk, an entire bag will surely turn me into a Dairy Queen! A middle-of-the-night granola bar slathered in peanut butter? Sleep when the baby sleeps, eat when the baby eats, right? That may sound extreme, but nearly every mom who’s ever exclusively breastfed her baby can agree that breastfeeding is a workout and makes you HUNGRY, since the body needs to replenish the calories it burns producing milk (about 20 calories per ounce). How To Lose Weight After Pregnancy While Breastfeeding According to, an International Board Certified Lactation Consultant who founded KellyMom.com, a leading evidence-based online breastfeeding resource, breastfeeding moms only need a handful of extra calories. “An exclusively breastfeeding mother, on average, needs to take in 300-500 calories per day above what was needed to maintain pre-pregnancy weight.” That’s, like, not even two full slices of New York-style pizza! While I clearly wasn’t counting calories (seriously, what new mom has the time or energy for that ?) or making the best choices, it’s safe to say I was going well over the recommended allowance for breastfeeding mothers.

  • Some of that can certainly be attributed to my already-large appetite, but I was also operating under the very wrong assumption that the pounds would just melt away the longer I nursed.
  • I think that this idea persists because there are health benefits for mothers and babies from breastfeeding and this is another way to promote breastfeeding,” says, an OBGYN in Philadelphia.

“I always review the health benefits of breastfeeding with women and I do tell them that it may help them lose weight postpartum but that every person is different.” Instead, Frarey tells her patients to focus to on a healthy lifestyle postpartum. Of course, what you should do and what you actually do when you’re an exhausted new mom are two totally different things.

  • And I know plenty of women who ate like I did while breastfeeding, and still managed to nurse away the pounds.
  • Looking back, though, most of them were tall and naturally thin. I am not.
  • Most of them also had an easy enough time losing weight pre-pregnancy, too.
  • Definitely not me, either.
  • Every person’s body is different,” says Dr.

Frarey. “The variation in postpartum weight loss while breastfeeding is likely related to diet, exercise, baseline metabolism, and genetics.” So, maybe it’s time to rephrase “you’ll lose all the baby weight breastfeeding,” into something much more realistic: Listen, sister.

Maybe you’ll be one of those lucky, genetically-blessed women whose baby weight magically melts away the first time that sweet baby latches on. Maybe you’ll live on a diet of pizza and ice cream and won’t believe your amazing luck as the pounds go poof into the ether. Or maybe you will pack on a few more pounds while nursing, even while making healthy food choices at every turn.

Why? Because everybody’s body is different and weight loss — especially postpartum weight loss — isn’t one size fits all. As for me, at about eight months postpartum, I started eating a super low-carb diet and doing sporadic high-intensity workouts. I managed to lose 16 pounds, then hit a plateau until I quit nursing when my son was 15 months old, after which point I quickly dropped another few pounds or so (without even trying).
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Why do some moms not lose weight while breastfeeding?

How many calories do you really need? – Exclusively breastfeeding mothers produce an average of 25-35 oz per day and the energy required to produce that milk is about 200-500 calories. Many moms, however, are able to have an abundant milk production with 1800-2200 calories (3),

It is NOT recommended to go below 1500 calories, as this can affect your supply. Your body utilizes fat stores for the production of breastmilk. If women do not consume the extra calories, then body stores are used to maintain lactation ( 4), Your body will generally hold on to an extra 5-10 pounds above your pre-pregnancy weight, until several weeks after weaning and this is to protect your ability to produce milk, in case of illnesses or famine/severe calorie restriction, which is often seen in fad diets.

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The additional amount of calories (200-500 calories) is dependent on the amount of breastfeeding (exclusively or partially breastfeeding/pumping) and mother’s additional fat stores. How To Lose Weight After Pregnancy While Breastfeeding
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Why can’t I lose weight after breastfeeding?

The situation gets trickier once you stop breastfeeding – It’s not unusual for a new mother to see a sudden spike in weight after weaning a baby, partially because of changing hormones. While the level of prolactin, a hormone produced by the body during lactation, drops once a new mother stops breastfeeding, this is a gradual process.

When stored in the body (instead of being expelled while nursing), prolactin reduces fat metabolism, which leads to weight gain as well as depression and grief. However, in my opinion, hormonal changes aren’t the main reason women gain weight after they stop breastfeeding. After all, hormones readjust quickly to change – one example of this is how a new mother’s menstrual cycle restarts once she stops nursing – so unless there is some underlying aberration like post-pregnancy thyroid, there is no reason to blame hormones for your inability to get back to your pre-pregnancy size.

The biggest problem is that Indian women continue to consume extra calories, even after they stop breastfeeding. They don’t wean themselves off the extra calories or carbs they had to consume while nursing. Many of my clients tell me they feel hungry if they don’t have carbs, so they can’t resist an extra serving of rice at meal times.
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Why am I not losing any weight while breastfeeding?

1. Your Hormones – Hormones are extremely active while you’re pregnant, and they’re still active when breastfeeding. During this time, prolactin is the catalyst for most of the changes in your body. Your prolactin increases throughout your pregnancy until it’s 10 to 20 times higher than normal.
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Is fasting OK while breastfeeding?

– Current research suggests that fasting doesn’t necessarily impact the macronutrients in breast milk. However, some micronutrients in breast milk may be “significantly” affected. In women fasting for Ramadan, one study showed that milk output stayed the same before and during fasting.

  • What changed, though, was the concentration of lactose, potassium, and the milk’s overall nutrient content.
  • These changes aren’t necessarily good for baby — and researchers who focused on this topic concluded that women should work closely with their healthcare providers when it comes to fasting and its potential risks.

Perhaps what’s most important to note is that no two women are the same. The way fasting may impact nutrients in breast milk and the overall supply of milk may be considerably different depending on the individual. How will you know if baby is getting what he needs? Pro-breastfeeding group La Leche League outlines a few things that may indicate there’s an issue:

Your baby is lethargic or overly sleepy.Your baby either takes too much or too little time at the breast. A “normal” feeding session may vary in time, but see if you notice a marked difference.Your baby isn’t pooping enough. Again, your baby’s stooling pattern may be individual — so note any differences.Your baby is dehydrated. You may notice diapers are dry or you might see dark or reddish-brown urine in his diaper.Your baby isn’t gaining weight or staying on their growth curve.

Related: Guide to breastfeeding: Benefits, how to, diet, and more
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Which exercise best for breastfeeding mothers?

Tips for Exercising While Breastfeeding – Start with low-impact exercises. If you’re considering getting back into working out while breastfeeding, you should consider low-impact exercises at first. Walking outside with the baby in good weather is an excellent way for both of you to get some fresh air and light exercise.

  • Regular walks can increase your serotonin levels, promoting positive feelings and mood.
  • Babies can also benefit from getting outside ! In the first few weeks of your baby’s life, focus all your energy on caring for yourself and your baby – try to sneak in some sleep whenever possible and drink lots of water to stay hydrated.

Once you’ve recovered from birth and you feel ready, talk to your doctor and see if you’re approved to start with moderate exercise. This will usually be around your two-month mark, though this may vary. You can then slowly begin to introduce cardio and strength-based exercises to your daily routine.

Avoid losing weight rapidly. When developing a fitness routine or diet plan, focus on overall health rather than losing large amounts of weight. Losing more than 1 pound a week during lactation may increase the amount of environmental toxins in your breast milk. This is caused by burning fat too quickly, which causes the toxins in your body fat to move into the bloodstream and into your breast milk.

If rapid weight loss happens, consult your doctor about how you can avoid it. A diet rich in nutrients and calories can help. Consume at least 1,800 calories per day. Research shows that moms who breastfeed their babies for at least the first 3-6 months of baby’s life may or may not have an easier time when trying to lose pregnancy weight – it depends on each mom’s unique situation.

Losing weight while breastfeeding can be safe as long as you maintain a nutritious and balanced diet filled with healthy, good-for-you foods. Most breastfeeding moms need to consume at least 1,800 calories per day. Not eating or drinking enough daily calories can lead to rapid weight loss, lower your milk supply, lower levels of necessary vitamins, malnourishment, and weakness.

Especially in the beginning, the weight loss may be too rapid, and a mom may need to add nutrient-rich calories from her own kitchen to meet her minimum calories per day. Creating a diet in consultation with a doctor or nutritionist can help you and your baby get the nutrients you both need to stay well.

Drink water.and then drink more water. Hydration is key when you’re exercising as a breastfeeding mom. Don’t forget to drink plenty of water before, during, and after your workouts. Consider getting a supportive, high-impact bra. Your breasts may change significantly from pregnancy to postpartum. When you resume your exercising routine while breastfeeding, your old sports bras might not do the trick anymore.

Consider getting a supportive sports bra (or two!) that’s designed for high-impact sports requiring a lot of movement. A bra with adjustable straps will help accommodate the changing size of your breasts throughout your journey. You can also try investing in a nursing sports bra with easy flaps that open when you need to breastfeed or pump.

  1. Don’t forget to take off your bra as soon as you’re done working out! Sitting in a tight-fitting sports bra might be uncomfortable, especially when engorged or right before it’s time to nurse or pump.
  2. Wearing a compressing sports bras for too long can also potentially lead to mastitis.
  3. Try breastfeeding or pumping before exercising.

Exercise may be uncomfortable when your breasts are full. Many women find they exercise more comfortably when they feed the baby or pump before working out. Try creating a workout or fitness schedule so that your exercise routine follows pumping or nursing.
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Do you lose more weight after 6 months breastfeeding?

Breastfeeding and not losing any weight? The evidence suggests you are not alone. Breastfeeding melts off the baby weight, right? Breastfeeding leads to an “earlier return to prepregnancy weight,” according to the American Academy of Pediatrics (AAP),

This is because “breastfeeding burns extra calories, so it can help you lose pregnancy weight faster,” as many popular websites, like WebMd claim. Sounds pretty clear cut, right? So when I failed to lose weight while breastfeeding my first child, I was shocked. Weren’t those pregnancy pounds supposed to be falling off? Why were my pre-pregnancy jeans still collecting dust in the back of my closet? Breastfeeding an infant does burn an average of 480 calories a day.

How can I lose weight while breastfeeding without affecting my milk supply?

So why wasn’t I losing more weight? But like so many other alleged benefits of breastfeeding, breastfeeding-aided weight loss turns out to be vastly overblown. In other words, my experience was completely normal. For most well-nourished women, long-term breastfeeding results in only a trivial amount of extra weight loss by 6 months postpartum, usually only of 1-2 lbs.

“In most reports, rates of weight loss did not differ between lactating and nonlactating women.” states a 1998 review of the research on postpartum weight loss. “The effect of breastfeeding in mothers on return-to-pre-pregnancy weight was negligible, and the effect of breastfeeding on postpartum weight loss was unclear,” concludes another large 2007 review,

Large research reviews all find that breastfeeding does lead to greater weight loss at 6 months after birth, but that the amount lost is so tiny as to be trivial: Breastfeeding mothers shed an extra 1-2 lbs on average–provided they breastfed for at least 6 months.

  • Breastfeeding during the first 3 months after giving birth has no effect on weight.
  • According to a 2015 review, randomized controlled trials put the added weight loss for breastfeeding mothers at an average of about 1 lb.
  • Cohort studies report a greater amount, of about 2.5 lbs.
  • The true benefit is thus probably closer to an average of 1 lb than of 2.5 lbs.) In short, while there may be lots of good reasons to breastfeed, weight loss does not seem to be one of them.

Why Doesn’t Breastfeeding Lead to Greater Weight Loss? Breastfeeding sure seems like it ought to lead to significant weight loss. Breastfeeding, after all, does require calories. Lots of them. Women burn between 400-560 extra calories a day breastfeeding during the first 6 months after giving birth, the amount burned by an hour of running.

  • So why aren’t breastfeeding women shedding their baby weight? Unfortunately, when it comes to taking off those extra pregnancy pounds, your biology is working against you.
  • In food-rich environments, breastfeeding women make up for the extra calories burned breastfeeding not from fat reserves, but by eating more and moving less,

Breastfeeding makes you hungry. Prolactin, the major hormone regulating breast milk production, is released each time you nurse; it is a potent stimulator of appetite. Prolactin may explain why breastfeeding frequency is inversely related to weight loss–the more often women breastfeed, the less weight they tend to lose.

  1. During the first 3 months of breastfeeding, when feedings are most frequent, breastfeeding moms lose weight at the same rate as formula-feeding moms.
  2. But between 3 to 6 months, when milk production remains high but feedings are spaced further out, breastfeeding moms lose a little more weight–an additional 1-2 lbs, on average–than formula-feeding moms, In the past, prolactin’s stimulatory effect on appetite was adaptive.

When living in an environment with a scarce or unpredictable supply of food, you need to save those precious fat reserves laid down during pregnancy for times of shortage. But these days, the boost in appetite is arguably maladaptive, at least in developed countries, where food is plentiful and in constant supply.

The shortage never comes, so women tend to hold onto their pregnancy fat reserves indefinitely. Prolactin is just one piece of the weight loss problem. Lack of sleep is also a likely culprit. Babies who are formula-fed are far more likely than breastfed babies to sleep through the night by 3-4 months of age, whereas breastfed babies tend to wake up to nurse in the middle of the night until 9-10 months of age.

Inadequate, broken sleep, such as that of new parents, wreaks havoc on the appetite. The body shifts into crisis mode, trying to conserve energy for what it assumes must be hard times. Energy levels tank. The hormones regulating appetite downshift into starvation mode: Levels of leptin, a hormone dampening appetite, drop, while levels of ghrelin, a hormone stimulating appetite, rise.

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Poor quality sleep increases activity in brain areas sensitive to rewarding, highly desirable foods, making it harder to resist high-calorie food. Biology is not the only force working against weight loss while breastfeeding. For many women, breastfeeding, especially exclusive breastfeeding, poses serious logistical challenges to getting exercise.

Breastfeeding on demand sucks away a tremendous amount of time. Who can fit in a workout when they are nursing every 2 to 3 hours for half an hour at a time? Exclusive breastfeeding also makes it hard for other people to give you a break, so you can go to the gym or out for a walk.

  • This was certainly true for me.
  • Both of my children refused, and I mean refused, to take a bottle.
  • By 2 months of age, the mere sight of a bottle would send my son into hysterics.
  • During the first 6 months after I gave birth, I could sneak away from him for at most an hour at a time.
  • The Bottom Line Despite burning a considerable number of calories, breastfeeding has a negligible effect on body fat and total body weight for most well-nourished women.

The medical establishment, as well as many researchers, seems reluctant to admit this. For example, many of the research articles cited in this post have titles that suggest breastfeeding has a major impact on weight loss. Dig into their actual findings, though, and you find a different story: the differences in weight loss between breastfeeding and formula-feeding mothers are almost always small, and often vanish altogether when other factors, like age, gestational weight gain, and prepregnancy weight are taken into account.

  1. Some of this reluctance may be because science can never “prove” a null result.
  2. It is always possible that the lack of an effect is due to poor study design, or poor measurement, or some other form of bias.
  3. A series of better-designed studies could find that breastfeeding leads to significant weight loss.

Still, when the vast majority of the evidence does not support the idea that breastfeeding helps women lose their pregnancy weight, major medical organizations like the AAP have no business stating otherwise. The emphasis on breastfeeding for weight loss almost feels like a bait-and-switch.

Because in fact, when it comes to holding onto extra pregnancy pounds, the biggest factor is not breastfeeding, but how much weight you gained during pregnancy. What about you? Did breastfeeding help you lose your pregnancy weight? References Baker JL, Gamborg M, Heitmann BL, Lissner L, Sørensen TI, Rasmussen KM.

Breastfeeding reduces postpartum weight retention. Am J Clin Nutr,2008 Dec;88(6):1543-51. doi: 10.3945/ajcn.2008.26379. Butte NF, Wong WW, Hopkinson JM. Energy requirements of lactating women derived from doubly labeled water and milk energy output, J Nutr 2001;131:53–8.

  1. Butte NF, Hopkinson JM.
  2. Body composition changes during lactation are highly variable among women.
  3. J Nutr,1998 Feb;128(2 Suppl):381S-385S.
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  5. The important role of sleep in metabolism.
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  7. Doi: 10.1159/000358858.
  8. Dewey KG, Heinig MJ, Nommsen LA.
  9. Maternal weight-loss patterns during prolonged lactation.

Am J Clin Nutr,1993 Aug;58(2):162-6. Dewey KG, Heinig MI. Nommsen LA, Lonnerdal B. Maternal versus infant factors related to breast milk intake and residual milk volume: the DARLING study. Pediatrics 1991:87:829-37. Goldberg G.R., Prentice A.M., Coward W.A.

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  • 1991 ) Longitudinal assessment of the components of energy balance in well-nourished lactating women, Am.J. Clin.
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  • The role of postpartum weight retention in obesity among women: a review of the evidence.

Ann Behav Med,2003 Oct;26(2):149-59. Gross BA, Eastman Cl. Prolactin and the return of ovulation in breastfeeding women, I Biosoc Sci l985 ;9(suppl):25-42.14. He X, Zhu M, Hu C, Tao X, Li Y, Wang Q, Liu Y. Breast-feeding and postpartum weight retention: a systematic review and meta-analysis.

Public Health Nutr,2015 Apr 21:1-9. Howie PW, McNeilly AS. Effect of breast-feeding patterns on human birth intervals, I Reprod Fertil 1982:65:545-57. Ip S, Chung M, Raman G, Chew P, Magula N, DeVine D, Trikalinos T, Lau J. Breastfeeding and maternal and infant health outcomes in developed countries. Evid Rep Technol Assess (Full Rep),2007 Apr;(153):1-186.

Nehring I, Schmoll S, Beyerlein A, Hauner H, von Kries R. Gestational weight gain and long-term postpartum weight retention: a meta-analysis. Am J Clin Nutr,2011 Nov;94(5):1225-31. doi: 10.3945/ajcn.111.015289. Neville CE, McKinley MC, Holmes VA, Spence D, Woodside JV.

The relationship between breastfeeding and postpartum weight change–a systematic review and critical evaluation. Int J Obes (Lond),2014 Apr;38(4):577-90. doi: 10.1038/ijo.2013.132. Oken E, Patel R, Guthrie LB, et al. Effects of an intervention to promote breastfeeding on maternal adiposity and blood pressure at 11.5 y postpartum: results from the Promotion of Breastfeeding Intervention Trial, a cluster-randomized controlled trial.

The American Journal of Clinical Nutrition,2013;98(4):1048-1056. doi:10.3945/ajcn.113.065300. Østbye T, Peterson BL, Krause KM, Swamy GK, Lovelady CA. Predictors of postpartum weight change among overweight and obese women: results from the Active Mothers Postpartum study. As a former research scientist and proud mama of three little munchkins, I love digging into the research on all things baby-related and sharing it with my readers. View all posts by Amy Kiefer
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How to diet when breastfeeding?

What foods should I eat while breastfeeding? – Focus on making healthy choices to help fuel your milk production. Opt for protein-rich foods, such as lean meat, eggs, dairy, beans, lentils and seafood low in mercury. Choose a variety of whole grains as well as fruits and vegetables.
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Which fruits to avoid while breastfeeding?

After pregnancy you want to jump back to your routine diet and cravings. But nursing or breastfeeding mothers are on a strict diet, since what you eat transforms into food for your baby. Suman Agrawal, nutritionist and fitness consultant and founder of Selfcare lists out foods that nursing or breastfeeding mothers should completely avoid and why.

  1. Nutritionist, Suman Agrawal reinstates a healthy diet for breastfeeding mothers, “Breastfeeding is the most important phase in mother and child’s life as it meets both the nutritional and nurturing needs which allow mother and baby to emotionally bond in a special way that cannot be matched.
  2. Nursing is a learned skill for both mother and baby that require time and patience.” It is observed that some strongly flavoured foods may change the taste of your milk generally, the dominant flavours.

Foetuses swallow a fair amount of amniotic fluid before birth, so when they taste those flavours again in their mother’s breast milk, they’re already accustomed to them. Post pregnancy you may want to indulge in your cravings; bite into a burger or sip on coffee, but Suman Agrawal says, “Some nursing moms feel they can eat whatever they like but you need to be cautious with certain foods and drinks.

Certain foods contain toxic substances which can be harmful to baby. Here are some foods that you need to avoid.” Eating seafood while breastfeeding: Omega 3 fatty acids is the best nutrient for you and the baby as it improves the nervous system of the baby. For Indians, Omega 3 fatty acid is present in Ghol fish, a particular type of croaker or Protonibea diacanthus is the best source of Omega 3.

Caution over seafood: In present times, mercury levels are high in different water bodies which gets translated to high levels of mercury in seafood. High levels of mercury are present in shark and king mackerel, unlike other seafood which have lower levels of mercury.

  • Hence doctors advice nursing mothers to completely avoid seafood.
  • Processed food while breastfeeding: Processed foods are quick and easy to prepare especially when you have a baby.
  • But these foods contain preservatives and additives that are toxic for the baby.
  • Additives can also cause colic in the baby and allergies.

Your baby can also turn fussy. Spicy food and flatulence causing food: Spicy food and flatulence causing foods can cause a shift in your baby’s reaction. Though this research is in its rudimentary stage, it would help keep a diary of your diet and your baby’s behavioural change.

  1. Sugar and artificial sweeteners: On the whole, it is safe to consume sugar and artificial sweeteners, but in moderation.
  2. You can use it occasionally in your food.
  3. There are several internal barriers that prevents the baby from consuming excess sugar.
  4. The sugar first passes through your blood vessels, plus your baby should want to consume it.

As of now there is no conclusive theory to prove that artificial sweeteners are bad for the baby, but it’s best to consume it occasionally. Caffeine and breastfeeding: Avoid consuming caffeine as it can make your baby agitated and prevent your baby from sleeping.

  1. You can consume two – three cups of coffee a day, but consult your doctor on the same.
  2. Alcohol consumption while breastfeeding: Alcohol consumption during pregnancy and post pregnancy is a complete, NO.
  3. Even the smallest amount of alcohol can hamper your child’s growth.
  4. If you want to consume a glass of alcohol, stop breastfeeding till the alcohol is completely washed from your system.

Meat and non vegetarian products: Meat that has fat absorbs toxins, plus it makes you gain unhealthy weight. It is recommended to consume lean meat for healthy living. Acidic foods while breastfeeding: Some babies can have a negative reaction to vitamin C which is found in oranges, lime, tomatoes, etc.

  1. The baby may experience gastrointestinal problems with citric foods.
  2. Consume it in moderation and keep a diary of your baby’s changes.
  3. Food that may cause change in pattern: Beans Cabbage Dairy products Garlic Onions Tomatoes Caffeine Chocolate Eggs Soy Wheat Peanuts Citrus food products Signs that your baby is having a bad reaction to food: Fussiness Colic symptoms Flatulence Running nose Excessive spitting Rash Eczema Best foods while breastfeeding: Consume fruits and vegetables in equal portions, that is, five portions.

Consume calcium rich foods that can be sourced from vegetables, soak up the sun and replenish your bodily minerals. Read more Personal Health, Diet & Fitness stories on www.healthmeup.com
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Can a breastfeeding mother take coffee?

Is It Safe to Drink Caffeine While Breastfeeding? – The short answer is yes, it is generally safe to drink caffeine while you are breastfeeding your baby. However, experts recommend limiting your caffeine intake to 300 milligrams of caffeine per day while nursing.

Increased fussiness and irritabilityMore trouble going to sleep or staying asleepHyperactivityRestlessness

Younger babies are more sensitive to caffeine than older ones. Caffeine also stays in a newborn baby’s system longer than an older baby’s. In a 6-month-old baby, the half-life of caffeine is around 2.5 hours, but for a newborn, it is a few days. Drinking caffeine may affect the nutritional quality of your breast milk.

Feed your baby before you take in any caffeine. Then, wait at least three hours before breastfeeding again. This should give your system enough time to process the caffeine and avoid spreading it through breast milk.Reduce your caffeine consumption to one cup of coffee per day.Quit caffeine altogether until you are done breastfeeding or until your baby is old enough to process it more quickly.

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Can I drink coffee while breastfeeding?

HOW MUCH CAFFEINE IS SAFE TO CONSUME? – Up to 200-300 mg of caffeine, or about 2-3 cups of coffee, is considered safe to consume while breastfeeding (EFSA, 2020; CDC, 2020). According to the Mayo Clinic, an average 8 oz cup of coffee contains 95 – 165 mg of caffeine and an 8oz cup of black tea can contain 25-48 mg.
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Is your body fat higher when breastfeeding?

POSTPARTUM CHANGES IN BODY COMPOSITION – Body composition changes during lactation are a function of the species, stage of lactation and nutritional state ( Robinson 1986). With the high metabolic demands of lactation, the liver, gastrointestinal tract and walls of the stomach enlarge in species as diverse as sheep and rats.

Mammary gland proliferation continues in some species. Blood volume expansion noted in pregnancy may be sustained or even slightly increased in early lactation. Increased tissue hydration during pregnancy, due primarily to an increase in extracellular fluid, can persist into lactation in sheep, pigs and humans.

We observed a higher hydration of fat-free mass (FFM) in lactating women compared with nonlactating women at 15 d postpartum ( Hopkinson et al.1997). Mobilization of body fat is a general feature of lactation, but the magnitude varies within and among species ( Robinson 1986).

  1. The energy content of the weight change can vary depending on the diet and nutritional state of the animal.
  2. Interestingly, the high metabolic demand that lactation places on smaller mammals is not reflected by a greater dependence on maternal lipid reserves, but on a tremendous increase in appetite and dietary intake.
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Anthropometric data suggest that women depend on mobilization of body fat to a limited extent, and therefore must increase dietary intake to meet the increased needs of lactation. Longitudinal studies on changes in body composition of lactating women are extremely limited.

  1. Sadurskis et al.
  2. 1988) monitored body fat changes in 23 Swedish women for 6 mo postpartum; fat mass decreased from 30.4 to 29.6% by 18 O dilution and from 32.9 to 31.9% by total body potassium counting.
  3. Consistent with a minor weight loss and sedentary lifestyle, a small sample of British women ( n = 10) displayed a nonsignificant increase (from 30.3 to 31.4% between 1 and 3 mo postpartum) in fat mass estimated by 2 H and 18 O dilution ( Goldberg et al.1991).

We measured body fat changes in well-nourished American women ( n = 45) for 4 mo postpartum using underwater weighing ( Butte et al.1984). Body fat decreased from 28.0% at 1 mo to 26.3% at 4 mo, providing 137 kcal/d. More recently, we measured body composition changes in lactating ( n = 40) and nonlactating women ( n = 36) for 1 y postpartum using total body potassium counting and a four-component model based on total body water by 2 H dilution, body volume by underwater weighing and bone density by dual-energy X-ray absorptiometry ( Hopkinson et al.1997).

Lactating women lost significantly more potassium and water between 0.5 and 3 mo postpartum than nonlactating women, which resulted in a greater loss of FFM (unpublished). Fat mass declined linearly over the 12 mo postpartum in both groups; the change in fat mass between 3 and 6 mo was greater in lactating women ( Fig.2).

Interestingly, weight losses of lactating women were greatest between 3 and 6 mo in other reports of American and Swedish women ( Brewer et al.1989, Dewey et al.1993, Öhlin and Rössner 1990). Figure 2 Total body and regional fat mass (FM) measured by dual-energy X-ray absorptiometry in lactating ( n = 40) and nonlactating women ( n = 36) for 12 mo postpartum. Data are displayed as means ± SEM. Changes in adipose tissue volume (ATV) in 15 Swedish women were measured by magnetic resonance imaging through pregnancy and lactation ( Sohlström and Forsum 1995).

The women breast-fed for 2–10 mo. In pregnancy, the majority of the fat deposition was localized subcutaneously. Of the total fat deposited, 46% was localized in the lower trunk, 32% in the upper trunk, 16% in the thighs, 1% in the calves, 4% in the upper arms and 1% in the forearms. In the first 6 mo postpartum, the subcutaneous region accounted for the entire reduction in ATV, which decreased from 30.6 to 27.4 L; nonsubcutaneous ATV actually increased.

ATV decreased in the lower and upper trunk, as well as the thighs. Fat mobilization from the thighs was the most consistent and complete in all women. Hormonally induced changes in LPL may explain the preferential use of fat at the thigh ( Rebuffé-Scrive et al.1985), but the thigh was a minor contributor overall.

  • At 12 mo postpartum, the women had 2.1 kg more body fat than before pregnancy, localized primarily on the trunk.
  • Few studies have examined the effect of lactation on body fat distribution.
  • In vitro evidence of lactation-induced changes in LPL activity suggest preferential mobilization of body fat from the femoral region ( Rebuffé-Scrive et al.1985).

Björkelund and co-workers (1996) studied the effect of reproductive history on body fat distribution in 1462 Swedish women. Lactation duration did not have an independent effect on long-term waist-to-hip ratio (WHR) or body mass index. Troisi ( Troisi et al.1995) reported a weak inverse association between lactation duration and WHR.

We compared regional changes in fat mass in postpartum women for 1 y postpartum using dual-energy X-ray absorptiometry (unpublished). We did not detect any significant differences in fat mobilized from the trunk, arms or legs in lactating and nonlactating women ( Fig.2). In conclusion, Robinson’s tenets describing changes in body composition during reproduction and lactation are applicable to lactating women ( Robinson 1986).

Changes in weight and fat mass in response to the metabolic load imposed by lactation are highly variable among and within diverse human populations. In most reports, rates of weight loss did not differ between lactating and nonlactating women. Despite differences in the hormonal milieu between lactating and nonlactating women, only subtle short-term differences were observed in postpartum changes in body composition.

  1. Regional patterns of fat deposition and mobilization did not differ between lactating and nonlactating women in most studies.
  2. Gestational weight gain was the strongest determinant of postpartum weight and fat mass change, which supports the premise that biological mechanisms are aimed at restoring prepregnancy body weight and composition.

However, changes in body composition during reproduction and lactation are responses to a sequence of complex neuroendocrine and biochemical stimuli that may be significantly modified by environment factors. For the health and well-being of women, the nutritional aim should be to produce balance in the composition of the body over the pregnancy-lactation cycle as a whole.
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Do you lose pregnancy weight faster when breastfeeding?

How Breastfeeding May Help You Shed Weight – Breastfeeding is often considered nature’s way of helping new moms lose their baby weight. In part, this may be because nursing mothers burn more calories each day. Research shows that exclusively breastfeeding mothers tend to burn on average 500 additional calories daily — the equivalent of cutting out a small meal, large snack, or performing 45–60 minutes of medium-intensity physical exercise ( 3 ).

  • Nursing moms may also be more conscious of what they eat.
  • This may contribute to weight loss through a lower intake of processed foods and a higher consumption of lean protein, fiber-rich fruits, vegetables, whole grains, and legumes ( 4, 5 ).
  • Both of these factors may explain why studies consistently show that breastfeeding mothers tend to lose their baby weight faster than women who don’t.

For instance, in one study, women who breastfed exclusively for at least three months lost 3.2 pounds (1.5 kg) more in the first year than those who formula-fed or supplemented with formula. What’s more, the longer the mother breastfed, the stronger the effect ( 6 ).

  • Breastfeeding women were also 6% more likely to return to or dip below their pre-pregnancy weight than non-exclusively breastfeeding women ( 6 ).
  • Other studies report similar results, adding that breastfeeding mothers appear to achieve their pre-pregnancy weight on average six months earlier than those who formula-feed ( 7, 8 ).

Breastfeeding may also have positive long-term effects on your weight. In one study, women who breastfed for 6–12 months had lower overall body fat percentages 5 years after giving birth than those who didn’t ( 9 ). Another study found that women who exclusively breastfed for more than 12 weeks postpartum were on average 7.5 pounds (3.4 kg) lighter 10 years following their pregnancy than those who never breastfed.

These mothers also remained 5.7 pounds (2.6 kg) lighter than those who breastfed for fewer than 12 weeks ( 10 ). This suggests that both the duration and frequency of breastfeeding can influence how much weight you may lose after giving birth. However, not all studies find a strong link, so more research is needed ( 11, 12 ).

Summary Exclusively breastfeeding for at least 3–6 months may help you lose more weight than formula-feeding or a combination of the two. Breastfeeding may also have lasting effects on your weight — years after giving birth.
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Can you lose all pregnancy weight while breastfeeding?

– A number of factors will affect how quickly you lose the weight you gained during pregnancy, including:

your metabolismyour diethow often you exercisehow much weight you gained during pregnancy

Depending on how much weight you gained during pregnancy, it may take six to nine months, or up to a year or longer to lose the weight you gained. Some women never lose all of it. It’s common to lose around 13 pounds shortly following delivery. This quick weight loss is from the baby, placenta, and amniotic fluid.

  1. This amount could vary depending on the size of your baby or whether you retained a lot of fluid during pregnancy.
  2. Following this initial weight loss, you’ll need to take in fewer calories than you burn off to lose more weight.
  3. But for health and safety reasons, you’ll want to lose weight gradually and consume at least 1,800 calories each day while breastfeeding.

This will keep your milk supply high and give you enough energy. You can safely aim to lose around one to two pounds per week. You may find you’re back at your prepregnancy weight after breastfeeding for six months. For some women, it may take a year or two.
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Why is it so hard to lose weight postpartum?

Five reasons it’s hard to lose weight after baby – Not all baby weight is excess fat : “It’s important to take into account that the baby, blood volume, placenta all weigh about 15 pounds that will be lost immediately,” says Shapiro. Once the initial weight is lost, you’ll need more time to lose the other pounds gained: “You will lose water weight and baby, amniotic fluid and placenta weight quickly, but losing fat pounds takes time and commitment.” Weight loss can cause decreased milk supply: Not all moms breastfeed, but if you are, you should keep in mind the effects that trying to lose weight too quickly can have on milk supply.

“If you are breastfeeding, losing weight too fast can cause a decrease in milk supply,” Shapiro says. “Breastfeeding can also increase your appetite, which may prevent quick weight loss (no matter what celebrities tell you)!” Less personal time: Being a new mom is a demanding job, no doubt, and the new schedule looks nothing like it did before kids entered the picture.

“After you welcome a new baby into the house you may have less free time to exercise, cook or eat the way you want to. This can lead to slower progress,” Shapiro says. But don’t get too discouraged. Shapiro says to give yourself time and patience to learn how to plan and prepare with a baby and form your healthy habits again.

Don’t forget it’s OK to ask for help if you’re not finding the time to prepare healthy food or exercise (once a health care provider clears you to). Less sleep: “With a new baby in the house your nighttime sleep is often disrupted and you can find yourself exhausted during the day. Often when we are exhausted and sleep-deprived, we reach for high-energy, high-carb foods to keep us going,” says Shapiro.

“Our willpower also diminishes and we can reach for foods that may not help with weight loss.” Slow progress with exercise: It takes time to regain strength and stamina after having a baby, not to mention the time it takes to fully heal and recover from birth before you can exercise again. Being a new mom is an extremely demanding job that can make it difficult to focus on yourself. Getty Images
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