Breastfeeding is a wonderful gift given to mankind by God. For centuries Breastfeeding is known to really benefit so many families. But did you know that breastfeeding helps you to loose weight? Yes it really does. With persistence and commitment, you can shed those flabby pounds beginning the first few weeks of delivery if you choose to breast feed. Here is a program that will get you off to a great start. You can lose inches and gain confidence with this 21 day body transformation.
So many women have taken advantage of this fact. I sure did. One of the things I really enjoyed about breastfeeding after having my babies was looking forward to loosing my weight quickly. It became a goal of mine that after six weeks, I would get into a consistent exercise regimen. Do you believe, after only six weeks I could also fit into my prepregnant clothing? No joke ladies! Getting the right tools e.g. clothing gears, sports bra, and tennis.
This article sheds light on how breastfeeding may help you to loose weight. There is no doubt that breastfeeding mothers do loose weight faster than non breastfeeding moms.
How Breastfeeding May Help You Shed Weight
Breastfeeding according to research can allow a woman to loose 500 calories per day. This is amazing. Exercise, and diet also helps to ensure this. In addition, nursing Moms are more alert of what they eat. They do not suddenly pick up a chocolate bar and eat it because they are hungry. No, they plan what they are going to eat by by decreasing the amount of process foods, and taking in more lean protein, fiber-rich fruits and vegetables, legumes, and wholesale. These eating habits have proven to be very effective in weight loss after having baby.
For instance, in one study, women who breastfed exclusively for at least three months lost 3.2 pounds (1.5 kg) more in the first year than those who formula-fed or supplemented with formula. What’s more, the longer the mother breastfed, the stronger the effect (6Trusted Source).
Breastfeeding women were also 6% more likely to return to or dip below their pre-pregnancy weight than non-exclusively breastfeeding women (6Trusted Source).
Other studies report similar results, adding that breastfeeding mothers appear to achieve their pre-pregnancy weight on average six months earlier than those who formula-feed (7Trusted Source, 8Trusted Source).
Breastfeeding may also have positive long-term effects on your weight. In one study, women who breastfed for 6–12 months had lower overall body fat percentages 5 years after giving birth than those who didn’t (9Trusted Source).
Another study found that women who exclusively breastfed for more than 12 weeks postpartum were on average 7.5 pounds (3.4 kg) lighter 10 years following their pregnancy than those who never breastfed.
These mothers also remained 5.7 pounds (2.6 kg) lighter than those who breastfed for fewer than 12 weeks (10Trusted Source).
This suggests that both the duration and frequency of breastfeeding can influence how much weight you may lose after giving birth. However, not all studies find a strong link, so more research is needed (11Trusted Source, 12Trusted Source).
SUMMARY: Exclusively breastfeeding for at least 3–6 months may help you lose more weight than formula-feeding or a combination of the two. Breastfeeding may also have lasting effects on your weight — years after giving birth.
Why Some Women Don’t Lose Weight While Breastfeeding
Did you know that losing weight while breastfeeding may not be equally easy for all mothers.
A deficit of 500 calories per day may theoretically help breastfeeding mothers lose around 1 pound (0.45 kg) per week for a total of about 4 pounds (1.8 kg) per month (3Trusted Source).
However, many nursing mothers take longer than this interval to shed their baby weight. In fact, research shows that many women only lose up to 86% of the weight gained during pregnancy within the first 6 months after giving birth (14Trusted Source).
The reasons why some women may have a harder time losing their baby weight while breastfeeding can differ.
For one, breastfeeding tends to increase hunger. I found this to be very true from my experience . Studies show that some women eat more and move less while nursing — compensating for the extra calorie burn of breastfeeding (17Trusted Source).
New mothers also tend to have irregular and interrupted periods of sleep. Sleep deprivation is another known factor for increased hunger and appetite — both of which may make it harder to lose weight (18Trusted Source, 19Trusted Source, 20Trusted Source).
8 Healthy Ways to Lose Weight While Breastfeeding
You need to create a calorie deficit to lose weight, but cutting calories too drastically can make it difficult to get enough nutrients and leave you feeling tired and hungry. Plus, eating too little may make it hard to produce enough milk. Here are some strategies you can try in your diet planning:
- Develop a real, long term plan and try to stick to it as much as possible.
- Individualize your diet to to include foods you like and indulge yourself once in a while
- Include foods from all five food groups
- Eat foods with plenty nutrients. Check labels and eat more natural foods
- Stress what your must DOs, more than your Don’ts
- Eat on a regular schedule, at least 3 times per day
- Never skip your meals. This is not a good practice because you usually eat more with the next meal or even binge.
Some links are available to assist you in shopping on this site. I will receive a small commission at no extra cost to you. Here are some tips to help you lose your baby weight in a healthy and nutritious way:
1.Eat less but not too little. Breastfeeding mothers should avoid eating fewer than 1500–1800 calories per day. This allows you to consume enough nutrients and avoid producing too little milk (21Trusted Source).
3.Exercise. Despite what some women fear, moderate exercise is unlikely to negatively affect your milk production. A combination of diet and exercise helps breastfeeding mothers preserve muscle mass. (23Trusted Source, 24Trusted Source). Our 21 day Weight Loss Challenge is helping women all over the world. Consider giving it a try today.
Here are some suggestions:
- Walk, swim, dance or participate in some physical exercise at least 10-20 minutes daily in your normal routine.
- Use the stairs instead of the elevator
- Focus on strengthening your muscles, heart, and lungs. make sure you consult your doctor before any exercise program. Safety is key.
4.Keep nutritious foods visible. Research shows that you’re most likely to eat foods that are visible or easily accessible. So stock up on nutritious snacks and keep pre-cut veggies and fruits within view (25Trusted Source). Here are some healthy snacks you can stock up on in this link
5.Stay hydrated. Drinking enough — especially unsweetened drinks like water — is important for your milk supply. It may also help you lose weight by keeping you full and more energized (26Trusted Source, 27Trusted Source, 28Trusted Source).
6.Find alternatives to take-out. A meal train, in which friends and relatives help provide nutritious, home-cooked meals, is a great alternative to take-out and can contribute to weight loss.
7.Eat slowly and consciously. Eating for fewer than 20 minutes or while distracted may make you eat up to 71% more calories. Try to sit down and tune in at mealtimes instead — ideally while your baby sleeps (29Trusted Source, 30Trusted Source, 31Trusted Source).
8.Sleep when you can. Sleep deprivation can increase hunger and cravings. Try to offset your lack of sleep by planning at least a few 30-minute naps for yourself while your baby sleeps (18Trusted Source, 19Trusted Source, 20Trusted Source).
SUMMARY: The tips above may help you lose weight while breastfeeding — yet still provide you and your baby with the nutrients you need. You can set your goals and work steadily towards them. I remember going on the scale once per week to check my weight. I would be so excited to see what I had loss, which in the beginning was very slow. At this stage it is very easy to give up . Please do not give up.
Give yourself some time before excelling.
More Valuable Breastfeeding Benefits for Mom and Baby
Breastfeeding offers several other benefits:
- Provides ideal nutrition for babies. Breast milk contains everything your baby needs during the first months of life — including immune-strengthening antibodies (22Trusted Source, 32Trusted Source, 33Trusted Source).
- Protects your baby against disease. Breastfeeding helps protect your baby against ear infections, colds, diabetes, leukemia, and even certain types of allergies (34Trusted Source).
- May prevent childhood obesity. Breastfeeding helps babies self-regulate their milk intake, promotes healthy weight gain, and may protect your baby against childhood obesity (35Trusted Source, 36Trusted Source).
- May promote brain development. Breastfeeding is linked to higher intelligence scores and may be particularly beneficial for brain development in preterm babies (37Trusted Source, 38Trusted Source, 39Trusted Source).
- Helps your uterus contract. Breastfeeding encourages postpartum uterine contractions, which can minimize bleeding and help your uterus shrink back to its pre-pregnancy size (32Trusted Source, 40Trusted Source).
- Reduces your risk of depression. Mothers who breastfeed tend to have a lower risk of postpartum depression. However, other factors may also be at play (41Trusted Source, 42Trusted Source).
- May reduce your risk of disease. Breastfeeding may reduce your risk of metabolic syndrome, high blood pressure, arthritis, heart disease, and diabetes, as well as breast and ovarian cancer (32Trusted Source, 43Trusted Source, 44Trusted Source, 45Trusted Source).
- It saves time and money. Breastfeeding is free and requires little to no equipment. It’s also easily portable, without having to worry about warming up or cleaning bottles on the go.
The REAL TRUTH
Breastfeeding may contribute to postpartum weight loss in some women, though not all nursing mothers notice an effect.
To lose your baby weight, eat protein- and fiber-rich whole foods, stay hydrated, and exercise. Also, avoid eating fewer than 1500–1800 calories per day, as this may affect your milk supply.
Most importantly, keep in mind that breastfeeding offers many other benefits – for both you and your child. Here is another weight loss program, you might prefer to check out. This one has also helped thousands of women to effectively loose their unwanted weight.
I sure hope you have learned quite a bit about breastfeeding and weight loss. As you can see deciding to breastfeed your baby is moving in the right direction towards a life filled with more positive outcomes.
If you have any questions or comments feel free to ask or comment in the box below. We would really love to hear from you. Do come again.
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