Guest Blogger: Bobby D on Moms and Weight Loss

Weight Loss while Breastfeeding

Immediately after giving birth, mothers usually want to know two things: (a) how to keep their baby healthy and thriving in this brand new environment, and (b) how to get back to their pre-pregnancy weight without negatively affecting the development of (a) in any way.

At Fusion South, we deal with several post-partum clients who are highly motivated to lose their baby weight, but are unsure of how to go about it – specifically in conjunction with nursing.

A good rule of thumb while nursing is to take in 200-500 calories in excess of what you needed to maintain your weight before you were pregnant. So, if you were consistently eating 1,500 calories per day before pregnancy (remember way back then?!), think about consuming 1,700-2,000 calories during the nursing period. Breastfeeding doesn’t make you gain weight – in fact, you’re burning calories when you nurse, and it helps you get rid of that extra weight more quickly.

If you are a vegetarian, you will not need to change your diet unless it doesn’t include any animal protein (vegan and macrobiotic diets). If you do not want to consume any animal products, consider taking a vitamin B12 supplement. If you don’t eat dairy products, make sure to get enough calcium. A good idea, for example, is a simple calcium supplement vitamin to support health without dairy.

The guide to how much fluid to drink while nursing is “drink to thirst”. There is no evidence to show that forcing fluids will increase your milk supply. Drinking too much water (over 12 glasses a day) can actually decrease and dilute your milk supply.

The real problem is that sometimes moms neglects themselves on occasion, often forgetting to promote their own health while they are so immersed in taking care of the baby. If you’re one of these moms, try drinking a glass of water or juice whenever you sit down to nurse your baby. Most mothers find they are thirstier when they are nursing and this is a great way to stay hydrated.

Just like “drinking to thirst”, you should also “eat to hunger” while nursing. Studies have shown that most nursing mothers tend to lose up to one and a half pounds a month for the first 4-6 months after giving birth, and lose weight at a slower rate beyond that time. They tend to lose more weight than formula feeding moms who take in fewer calories.

If you want to lose weight, plan to do so slowly. It’s best not to try to aggressively lose weight during the first couple of months after birth; during that time your body needs to recover from childbirth and establish a milk supply.

Losing weight too quickly, (more than one to one and one half pounds per week,) has been linked to the release of contaminants stored in body fat, into your milk. So, begin your weight loss program slowly when breastfeeding. Increase your activity level and eat less fat and refined sugar, and more fruits and vegetables. Try to take in at least 1,800 calories each day, and, in most cases, no less than 1,500 calories.

Even moderate dieting during lactation can help lose 4-5 pounds each month. Mothers who breastfeed frequently lose weight faster than mothers who nurse less often, and mothers who nurse for short periods of time tend to lose weight more slowly than mothers who nurse longer.

Plan to exercise after nursing so your breasts won’t be full and uncomfortable. Drink a glass of water before and immediately after exercising. If you regularly lift weights or do other exercises involving repetitive arm movement, start slowly. If you develop plugged ducts, cut back and start again more slowly.

Take walks with your baby. If you carry him in sling or baby carrier, his extra weight will burn even more calories! Weather permitting, go for lots of walks – this counts as exercise and gets you out of the house at the same time. If the weather keeps you inside, try carrying your little one while you do housework or try dancing with him. You may feel silly, but he’ll love it and so will you. Whatever you do try to make exercising fun so that you’ll stick with the program, life as a mom already has enough stresses.

In conclusion, eat a nutritious diet while you are nursing, for your sake and baby’s. Don’t worry if your diet isn’t perfect – your milk will still be fine. Although you may feel like you are “starving” when you are nursing try to eat in moderation: making sure you’re making your daily calories count.

If you’re nursing and want to lose the weight, don’t stress out. Remember that many mothers lose weight while lactating even without modifying their diet or exercise regimen. If you want to lose weight, you can lose it without radically altering diet while nursing. If you want to lose weight faster, start slowly, increase your activity level, and eat nutrient dense, healthy foods. You will typically keep three pounds of extra tissue in your breasts while nursing, so be sure factor that into weight loss goals and don’t be too hard on yourself, you’re taking care of yourself and another life.

Most of all enjoy nursing your baby, eat a healthy diet, and plan to lose weight slowly and consistently!

About The Author: Bobby DeMuro is the Founder of FusionSouth, a personal training/sports conditioning firm in Charlotte, NC. He is also the Executive Director of NoFizz Charlotte, a non-profit dedicated to bringing awareness on the importance of proper hydration. He resides on Lake Norman with his 2-year old boxer, Dakota.