Lose Weight While Breastfeeding Tips – Inside: Here are the best tips on how to lose weight while breastfeeding without losing your supply and how I lost 35 pounds following the Noom program.
When I stepped on the scale at the doctor’s office, I closed my eyes, as if literally turning a blind eye to my weight gain would magically make it disappear.
Lose Weight While Breastfeeding Tips
But deep down I knew I weighed more than ever because I started that pregnancy heavier than ever.
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At my six-week postpartum appointment, I had lost 20 pounds and weighed 205, but I still had another 35 pounds I wanted to lose.
I have tried so many different weight loss methods in the past, and none of them worked long term. So I decided to try something completely different.
If you want to lose weight while breastfeeding without hitting the gym with an unrealistic exercise program, buying special diet foods, or losing your milk supply, follow these tips:
I had tried food tracking apps before. This is how I lost 15 pounds before having my first baby.
Healthy Ways To Lose Weight While Breastfeeding
But this is where Noom is different: they offer short, interactive articles every day that change your relationship with food and how you deal with stress, negative emotions and setbacks.
The articles have made the biggest difference to me in my weight loss journey this time. I’ve learned that I don’t have to give up the foods I love to lose weight and that I can eat treats as long as I stay within my calorie limit for the day.
When I hit plateaus in my weight loss journey (which I did) I learned to work through them instead of throwing in the towel or switching to another weight loss program or fad diet at the first sign of stagnation.
Water is essential for any breastfeeding mother, so make sure you drink enough. Healthline recommends that mothers aim for 96 ounces per day. This is one of the most important tips for losing weight while breastfeeding without changing milk production.
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I never liked water before I was a mother, but now I can’t get enough of it. However, that doesn’t mean I always remember to drink water.
To make things easier, I like to have a bowl full of fresh water and ice so whenever I see it I remember to take a sip. I love that it also has a lid and straw so I can take it anywhere without fear of spills.
According to KellyMom, 1500-1800 calories is an acceptable amount for nursing mothers to eat each day if they are trying to lose weight.
That amount has put me in enough of a deficit to lose weight, yet gives me enough energy to make milk.
Postpartum Weight Loss With Breastfeeding
Weight loss science says you have to burn more calories than you take in, plain and simple. This causes the body to draw energy from fat stores and not just from the calories you ate that day.
But, if you don’t track your calories every day, how will you know how much to cut?
That’s why signing up for Noom was so important to me because it helped me track my calories throughout the day. He ensured that he always ate enough calories and did not reach the extra calories more than 1800.
And Noom is the only thing that changed my mind about food and how to lose weight. Tracking your food only goes so far if you don’t know how to optimize your daily calorie limit.
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I have. And I find that I can only restrict my food for so long before I give in to my cravings, binge on the “forbidden” food, and then feel bad about myself.
Although you need to be in a caloric deficit to lose weight, that doesn’t mean you need to starve yourself.
Going too long without eating is not good for your milk supply and can lead to binge eating (which is frantic rummaging through the pantry grabbing anything edible in sight).
Restricting too much can also put your body into starvation mode. Your body may begin to store fat, which can make it almost impossible to lose weight while breastfeeding.
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A misconception many mothers have is that they need to be in the gym for 40-60 minutes 5-6 days a week in order to lose weight while breastfeeding.
After my second baby, I was killing it with intense exercise 5-6 days a week. My body was burning and I dreaded every time I had to exercise.
This time, I set aside 20-30 minutes 3 days a week to do my favorite exercises (resistance training or cardio dance) and I look forward to my workout days!
Move your body as you wish and for the time that fits your schedule.
Real Ways To Lose Weight While Breastfeeding
If it’s 20 minutes of yoga in the basement while your kids climb over you, that’s great too!
It is important to maintain a healthy diet while breastfeeding so that you and your baby get all the nutrients you need. Try to plan meals with lean proteins, whole grains and healthy fats. Choose items from each food group, including colorful fruit and vegetables, and keep healthy snacks on hand.
I’m so glad I don’t have to give up the recipes and foods I love to lose weight!
If a meal I cook regularly has more calories per serving than I want to eat, I will eat a smaller portion, adjust another meal to compensate, or change some of the ingredients to save calories (like using cauliflower rice). instead of white rice, for example).
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If you want a FREE 4-week sample of the meal plan that used to lose 35 pounds, sign up for my newsletter below and I’ll send it to you as a bonus!
Even if you’re doing everything right to lose weight while breastfeeding, you still may not see the scale move much. Here are some areas to consider when you’re ready to throw in the towel.
Your body goes through a crazy influx of new hormones when you’re pregnant and breastfeeding. One such hormone is prolactin.
Prolactin is needed to make breast milk, but it also affects your body’s ability to metabolize fat. Basically, it causes your body to hold on to fat so you don’t use all your resources needed to produce milk. This could be the reason why a breastfeeding mother can never shed those last extra pounds until she finishes breastfeeding.
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Some women naturally gain more weight during pregnancy than others. Some women can lose weight faster than others. Our genetics play a big role in how we lose weight and our body’s natural “happy weight”.
That number can change after you have a baby, so don’t feel bad if you can never get back to your pre-pregnancy weight.
The easiest way to lose weight is to create a calorie deficit. But if your diet is full of processed foods, high in calories and lacking in nutritious foods, you may be sabotaging your progress.
To ensure you are eating the best foods in a calorie deficit, you need to track your food intake. It doesn’t have to be forever, but long enough for you to lose weight, or until you can easily estimate how many calories a meal will have.
Can You Lose Weight While Breastfeeding?
If you don’t see the scale, it might be time to add some exercise. As soon as I get the go-ahead from my doctor to exercise, I always see the weight loss go up when I’m breastfeeding.
But remember, you need to exercise deliberately. Low to moderate aerobic activity can increase ghrelin and decrease leptin levels. In other words, walking and exercising with little effort can make you hungry. Focus on effective, high intensity exercise for best results.
When you are stressed, your body produces high levels of cortisol which has been shown to negatively affect weight loss.
So what can you do about stress? Unfortunately, not much can be done about your lack of sleep until your baby learns to sleep.
Why You Can’t Seem To Lose Weight While Breastfeeding
Until then, you may have to put your weight loss goals on hold. And that’s totally fine! Focus on staying away from unhealthy foods and feeding your body well.
A weight loss plateau is when you go two or more weeks without losing weight and it happens to everyone.
Plateaus are normal. Plateaus are frustrating. A plateau doesn’t mean you’re doing something wrong. A plateau does not mean you are not making progress.
This depends on your unique body, metabolism, activity level and diet. Many women can lose weight while breastfeeding, while some may not lose all their baby weight until after weaning.
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The body stores some fat in reserve to support milk production, but this should not prevent weight loss on its own. Conversely, new mothers who experience lack of sleep and low energy may also have a harder time maintaining the healthy habits needed to lose weight.
It is important for nursing mothers to eat no less than 1500 calories a day to prevent changes in milk supply.
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