Add a grande latte to that, at calories , and you have already pretty much busted any calorie-deficit acquired through breastfeeding. Of course, women could make healthier eating choices, but most breastfeeding mothers live in fear of their milk supply drying up — leaving them with an angry baby, who wants to feed even more often — and health visitors will often advise them to eat more and rest, as a means of ramping up milk production.
Breastfeeding is also a sedentary business, and new mums are often too busy — and too exhausted — to find time to exercise.
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Unsurprisingly, then, studies that measured the effect of breastfeeding on weight loss have found only a small effect: a review of five studies , which regularly weighed and measured women post-birth, concluded that after 12 months, breastfeeding mums had lost between 0.
It is possible to speed up weight loss without depriving babies of milk, though. Another study found that by restricting calorie intake to about 2, calories a day and doing 45 minutes of aerobic exercise four times a week, women lost around 0.
This study found that weight loss of approximately 0. McCrory MA, et al. Randomized trial of the short-term effects of dieting compared with dieting plus aerobic exercise on lactation performance link is to full article.
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Am J Clin Nutr May;69 5 Longer-term studies are needed to confirm these findings. Dewey KG. Effects of maternal caloric restriction and exercise during lactation link is to full article.
Weight Loss – for Mothers
A short period of more rapid weight loss is not harmful to lactation. It is unknown, however, whether there are risks associated with longer periods of rapid weight loss. Journal search on dieting and exercise during lactation. What is Normal?
The Breastfeeding Diet
Can I Breastfeed if…? Nursing mothers can lose weight safely if they follow some basic guidelines. Facebook Pinterest Twitter. Nursing a baby actually helps reduce pregnancy fat stores and shrink the uterus.
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Nursing and milk production results in a to calorie-per-day metabolic boost, although this does not give nursing moms license to eat anything and everything in the pantry. A meal plan that promotes a slow rate of weight loss, about 1 lb. It took nine months to put on the baby weight, and it will take at least as long to shed it.
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Diets that limit complete food groups such as low-carb diets or raw-food diets or that reduce calories below 1, per day should be strictly avoided, warn registered nurses Sharon Perkins and Carol Vannais, authors of "Breastfeeding For Dummies. Lean proteins, fresh vegetables, whole grains, low-fat dairy and heart-healthy fats make up the bulk of a healthy meal plan for weight loss while breastfeeding.
Options for protein sources include skinless poultry, lean beef and egg whites.
High-volume, low-calorie foods, such as popcorn and grapes, are snacks that will satisfy the urge to eat when mothers feel bored or ravenous. These foods are filling and provide plenty of vitamins, minerals and antioxidants to pass on to babies through breast milk.