Breastfeeding and Weight Loss

Good news about breastfeeding: women who breastfeed will actually lose weight faster than women who do not breastfeed.

The principle reason for the increased weight loss from breastfeeding is that producing milk for baby takes lots of extra energy -- in fact, between 200-500 extra calories above what mom needs to maintain her weight will be burned by breastfeeding. The higher caloric requirement for breastfeeding is one reason that your body stores extra fat during pregnancy. Moms have a built in source of extra fuel to make milk. So, breastfeeding creates a unique opportunity to help mom lose fat more quickly by burning up that stored fat.

Although losing weight is a concern for many mothers after the birth of a baby, experts recommend that breastfeeding mothers should not lose more than four pounds per month. Keep in mind that much of the weight you gained was necessary to insure the health of your baby as it developed. It also took you nine months to gain the weight. You should give yourself time to lose the weight. Accelerated attempts to diet or lose weight while breastfeeding may put your baby's nutrition at risk. For example, if your diet is too extreme, your body will begin to produce substances called ketones that could make your breast milk potentially unhealthy.

Here are some safe and effective ideas to make a gradual return to pre-pregnancy weight possible

• Diets rich in fresh fruits and vegetables are healthy and do promote safe weight loss.
• Drink only skim milk and avoid processed cheeses.
• Reduce your intake of all fats.
• Avoid refined sugars and products that contain them.
• Limit intake of breads and heavy carbohydrates.
• Try to walk (or other light exercise) at least twice a day for half an hour or more.

Clearly, there are no surprises here. Common sense dieting while breastfeeding cannot be overstated. But a healthy and balance diet is just one of the many sacrifices you will make to help insure the health and well-being of your baby and one that will ultimately provide you with a sense of accomplishment and confidence as your children grow.