It’s been nine long months and you have gained a significant amount of weight – all in the name of a healthy baby, but it is time to fit back into your skinny jeans. During pregnancy, you may have been encouraged to gain weight, but now it is possible to start losing weight.
You are not the only one who wonders how losing weight while breastfeeding is possible. Thousands of women each month want to return to the shape they once had, immediately following the birth of their baby, but the weight doesn’t disappear overnight. Remember, it took nine months to pack on the weight and the added pounds were necessary to create the reserves needed for feeding your bundle of joy.
Below are a series of helpful guidelines to follow to safely help you start losing weight while breastfeeding. It is possible for nursing mothers to lose weight safely if they abide by these basic strategies.
1. Start when baby is two months
At two months of age, your doctor has most likely excused you from any restrictions that would prevent you from exercising and losing weight. During these two months, your body has adjusted to breastfeeding and built up a substantial milk supply for baby. Breastfeeding is affected by abrupt drops in calories, so it is important to wait at least two months before beginning to reduce calorie intake.
2. Consume 1500-1800 calories per day
Research studies conducted on breastfeeding moms through La Leche League, report that most women should never drop their calories below 1500 and in fact, most should maintain calories around the high end of the range. There are mothers who will require more than 1800 calories in order to maintain a healthy supply of milk for their baby. Studies indicate that going lower than 1500 calories a day may put the health of the nursing mom and baby at risk.
3. Gradually decrease calories
Never make the mistake of dropping calories abruptly overnight. A sudden decrease in calorie intake can significantly impact the milk supply, causing a reduction that is difficult to recover from. A decrease in milk supply may be noticed during illness when the mother is sick and dehydrated or a reduced appetite is a factor. Both impact milk supply because the system receives a signal that the body is in starvation mode. In order to effectively lose weight during breastfeeding, it is important to gradually cut calories and keep a watchful eye on the milk supply while doing so.
4. Modify the diet
Making gradual modifications to your diet will be helpful to your baby and your waistline. When a nursing mom decreases her fat intake by 20%, keeps the lean protein calories up and consumes lots of fresh fruit and vegetables, not only do the pounds begin to drop off but the milk supply actually increases. You may find yourself producing many more ounces of milk each day simply by tweaking your diet and including fresh and leafy greens and juicy fruits. The FDA recommends that nursing moms consume 65 grams of protein per day, at least for the first six months of breastfeeding and dropping it to only 62 grams of protein per day for months seven through twelve. The protein intake will prevent muscle mass loss and keep your strength up to care properly for your baby.
5. Incorporate exercise
While most of the guidelines for losing weight while breastfeeding include dietary strategies, exercise is an important component to shedding those unwanted pregnancy pounds. Resistance and weight training are one of the key elements for breastfeeding moms when it comes to exercising. Avoid hours on the treadmill that you just don’t have. You may find yourself running an uphill battle in weight loss. Rather, spend time strength training and building muscle that will actually help you lose weight long after you leave the gym. Lean muscle burns more calories than fat and will do so even while you are taking a nap with the little one. It’s a win-win situation!
You can start losing weight while breastfeeding safely and effectively, and without posing a risk to your baby or your milk supply. With a few tweaks to your diet and adding in thirty minutes of exercise a day, you will be back into your pre-pregnancy wardrobe before you know it.
