How To Breastfeed And Lose Weight (Not Your Milk Supply!)
Are you a breastfeeding mama and want to shed some extra baby weight (and also get healthier!)?
The following suggestions are proven strategies to help you slim down post-baby AND get healthy for the long term.
But keep in mind this is NOT a quick-fix solution... we don’t include any fad diets, weight loss medications or crazy restrictions - none of which is recommended while breastfeeding.
DISCLAIMER: Anyone who wants to lose weight should consult with their healthcare provider first.
(this post may contain affiliate links)
HOW TO BREASTFEED AND LOSE WEIGHT
Be Patient And Give Yourself grace
Your body has gone through some MAJOR changes! Remember, your pregnancy weight wasn’t gained overnight and so it won’t disappear quickly either. It took 9 months to put it on, and so give yourself at least that long to get it off.
Plus - if you lose weight too quickly, your milk supply may decrease.
Slow and steady doesn’t always win the race - but with weight loss, it definitely does!
2 (Must Follow) Rules to Maintain Your Milk Supply
It’s perfectly safe to lose weight while breastfeeding, as long as you follow two simple rules.
Rule #1: Give Yourself a Break the First Couple Months
Don’t do anything to consciously lose weight the first 8 weeks postpartum. Your body needs time to recover from childbirth and establish a healthy milk supply. During the first 8 weeks just focus on staying nourished, hydrated, getting as much rest as you can and taking care of your baby.
Are you more than 8 weeks postpartum? Check out this awesome 28-day workout and meal plan, designed just for breastfeeding moms!
Rule #2: Eat Enough Calories
Not eating enough nourishment while breastfeeding may negatively impact your milk supply. Breastfeeding burns on average 200-500+ calories per day so this means that even though you’ll probably eat more during breastfeeding, you STILL can lose weight! Aim to eat a minimum of 1,800 calories per day to keep your milk supply.
PRO-TIP: Readjust your calorie intake as your baby weans.
Once your baby is around 6 months and begins to eat solid food (or whenever you begin to wean), you won’t need to eat as many calories each day to sustain breastfeeding. At that time you’ll need to re-evaluate your diet and perhaps reduce the amount of food you’re eating so you don’t begin to gain weight.
Eat Nourishing Food
Did you know losing weight is 85% DIET and 15% exercise?
It’s true! It’s SO much easier to lose weight by controlling your diet than by simply adding in exercise.
And having a healthy diet goes WAY beyond simply cutting calories.
You need to ensure you’re consuming the right KINDS of calories by choosing nutritious foods.
Here’s what to eat to lose weight while breastfeeding:
CHOOSE THE RIGHT PROTEIN
Protein can be obtained from a variety of different foods, but you should aim for “lean” protein.
Lean protein foods:
chicken
fish
beans
protein powders
PRO-TIP: You can add a scoop of protein powder to your daily morning smoothie so you get fruits, vegetables AND lean protein!
We love Milk Dust protein powder! It contains vitamins and minerals specifically for breastfeeding moms AND added galactagogues to help boost your milk supply!
Get 10% off your Milk Dust purchase! Use the code: MILKOLOGY at checkout
CHOOSE THE RIGHT CARBS:
Try to eat complex carbohydrates and focus on whole grains and whole wheat products.
whole grain English muffins
brown rice
whole wheat pasta
sweet potatoes
quinoa
oats
buckwheat
PRO-TIP: Try to avoid empty calorie carbs from “white” products like white bread, pasta, and sugary snacks/desserts whenever possible.
Our 3 Fav Breastfeeding Products
1. 🌙 The night nursing bra you’ll never want to take off
This nursing bra is the absolute BEST for breastfeeding at night. It’s made of the softest material ever. It’s super stretchy with zero digging.
2. 🤱Sore nipples?
If your nipples are sore at all, these are a total game-changer. Pop them on after feeds and let them work. They heal in a matter of hours and you just pop them on after feeding. Wear them 24/7 in the early days.
3. 🍪 Breastfeeding hunger is real
Easy-bake cookies with oats, flax, brewer’s yeast (+ chocolate!) to help support your milk supply and satisfy cravings. Warm, fast, and ridiculously good.
