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After the celebration of welcoming your bundle of joy at the end of nine long months finally subsides, mothers everywhere are posed with the same daunting dilemma: How to lose the baby weight? One theory that they seem to consider is breastfeeding, which has been rumored to help reduce pregnancy weight gain (1). But is there any truth to this claim? Although breastfeeding is an age-old practice, there are still several misconceptions surrounding it. It is important to shed light on the realities of breastfeeding to combat the old wives’ tales and inaccuracies about breastfeeding which eventually turn into baseless postpartum care advice.
So, let’s dive in and figure out if there is any truth to the myth in question. Does breastfeeding help you lose weight?
1. Losing Weight Due To Breastfeeding – Fact or Myth?
Most women consider losing weight as one of the major perks of breastfeeding (1). But is there any truth to this tale? Postpartum healing time varies from woman to woman as it depends on several factors such as body type, how much weight was gained during pregnancy, existing health issues, and levels of motivation. Even so, there are others that report minimal change or no change at all. Some even gain additional weight after breastfeeding. So, what’s the truth?
Breastfeeding can be said to be nature’s way of aiding new moms to lose weight. This is partly because nursing moms burn a lot of calories every day. Research suggests that exclusively breastfeeding moms burn an average of 500 calories daily (2). They are also more conscious of what they eat and actively avoid fatty foods that affect the well-being of their newborn baby. Studies show that exclusively breastfeeding mothers are 6% more likely to lose their pre-pregnancy weight than mothers who prefer to do otherwise (3). This is because when you breastfeed, you use fat cells stored in your body during pregnancy and calories gained from your diet to fuel the milk (4).
2. Safe Ways To Lose Weight While Breastfeeding
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It is perfectly safe for new moms to diet as long as their doctors have cleared them to do so. This does not necessarily have to be restrictive. You can simply focus on making healthier choices. A few are listed down below:
- Eat Less But Not Too Little
Breastfeeding moms should eat at least 1500 to 1800 calories per day, so don’t deprive yourself of much-needed nutrition. Doing so will result in not producing a sufficient amount of milk.
- Eat Foods Rich In Protein And Fiber
Replacing processed and unhealthy foods with those rich in protein and fiber can help you lose weight and keep hunger at bay as it keeps you feeling fuller. Opt for a variety of whole grains, fruits, and vegetables (5).
- Keep Nutritious Food On Hand
Research shows that you are more likely to eat foods that are easily accessible and visible to you. So, keep healthy snack alternatives close by to reach for whenever you feel like nibbling on something (6).
- Sleep Every Chance You Can
Sleep deprivation is common among new moms who are constantly juggling many responsibilities. However, getting sufficient sleep is important to stave off cravings that increase the longer you stay awake. Try to schedule 30-minute naps when your baby is sleeping to combat your lack of sleep (7).
- Exercise
Although it may seem like there is no time to exercise, there are exercises that you can do while your baby is awake. Moderate exercise does not negatively affect breast milk production and is encouraged. Go for a walk or a slow jog with your baby. This will be beneficial to both of you. Find a way to release stress by taking an online yoga class and stretching your muscles. This will help you feel composed and energized as endorphins flood back into your system.
3. Foods To Avoid While Breastfeeding
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As the diet of the mother has a direct effect on the well-being of the newborn baby, it is essential that you pay attention to what you eat and more importantly what not to eat while breastfeeding. Irrespective of whether you are on a diet or not, there are some food items that must be avoided at all costs. Here’s a list of items that shouldn’t be on your grocery list:
- Fish With High Amounts Of Mercury
Fish is a healthy protein option to inculcate into your diet as long as it doesn’t have high levels of mercury. You needn’t give up eating fish entirely while breastfeeding as the omega-3 fats are great for you and your baby. But, avoid those with high levels of mercury such as shark or swordfish as it can damage your baby’s brain development.
- Carbonated Beverages And Caffeine
Consuming soda in small quantities is fine. But try not to consume too much as an excess of sugar content can affect your baby’s brain development. The same can be said about large quantities of caffeine as it can over-stimulate your breastfed baby and decrease your milk supply.
- Consuming High Amounts of Dairy
If your baby has an allergic reaction to dairy found in your system, consider eating calcium-rich veggies like spinach, kale, and collard greens instead.
As you go through the journey of loving and reshaping your postpartum body, feel free to make healthier choices and speak to your doctor about shedding your pregnancy weight gradually and safely.
