Weight Loss Tips for Breastfeeding Moms

As a new mom, balancing the demands of breastfeeding with wanting to lose the baby weight can be challenging. At four months postpartum I was exhausted, overwhelmed, and putting myself last...until I decided to make a change. In just six weeks I lost 11 pounds, increased my milk supply, and found more energy with a clinically proven system for long term results. Now, I help other moms do the same through the exact program that helped jumpstart my transformation.

Before I give you some tips, please know that is is so important to approach weight loss in a healthy and sustainable way while ensuring that your milk supply and energy levels remain stable. Producing enough milk for your baby should never be compromised by the pursuit of weight loss.

Here are some tips for breastfeeding moms that may help kickstart your weight loss journey:

1. Prioritize Nutrition, Especially Protein: Most women, especially breastfeeding moms, don’t eat enough protein. Try to eat at least one serving of protein at every meal! Protein serves us by keeping us full, building lean muscle mass when fuel reserves are high, preserving lean muscle when fuel reserves are low, and providing structure to hair, skin, & nails. Beyond protein consumption, focus on eating nutrient-dense foods to support your body's needs during this crucial time. Include plenty of whole foods like fruits, vegetables, lean protein, and healthy fats in your meals to provide essential nutrients for both you and your baby.

2. Stay Hydrated: Breastfeeding moms need extra water to maintain hydration and support milk production! Human breastmilk is nearly 90% water so drinking an adequate amount of water is essential for milk production. Plus, water helps with weight loss because it aids in digestion, can suppress your appetite, and without water, the body can’t properly metabolize stored fat. Some studies suggest drinking at least 16 cups of water per day while others suggest half your body weight in ounces plus 20 ounces. The key here is to listen to your body and monitor your milk supply.

3. Increase Your NEAT: Non-Exercise Activity Thermogenesis (NEAT) is how calories are burned through everyday life, excluding formal exercise. When you increase overall energy expenditure, you burn more calories throughout the day. A productive way for moms to increase their NEAT is by baby wearing during baby-safe activities like folding laundry, washing fruits & vegetables, and tidying up around the house.

4. Get Adequate Rest: Sleep is a fundamental human need, comparable to eating, drinking, and breathing and sleep deprivation can negatively impact your weight loss efforts and overall health. And yet it is so common for moms to be sleep deprived. Getting uninterrupted sleep can be especially challenging for breastfeeding moms that need to wake up in the middle of the night to nurse or pump. Rest when you can and make self-care a priority by asking for help from your partner, family members, or friends to ensure you have time to recharge. Aim to get at least 7 hours of uninterrupted sleep at least a few times a week (I know...easier said than done).

5. Manage Stress: High levels of stress can hinder weight loss progress, so it's important to find healthy ways to manage stress while caring for your baby. Practice relaxation techniques like deep breathing and saying affirmations out loud, seek support from loved ones, create a playlist that helps calm your nerves, or consider finding a local group to connect with other moms facing similar challenges. And remember, the moments where baby is crying and inconsolable and it feels like your skin is crawling won't last forever. REMEMBER: Always consult your pediatrician if you feel that something with your baby is off and always consult your healthcare professional if your wellbeing is in jeopardy.

6. Set Realistic Goals: Remember that everyone's weight loss journey is unique, and it's essential to set realistic goals that align with your lifestyle and individual needs. Women can gain 7-10 pounds of body fat to support a growing baby during pregnancy. Under the most perfect conditions, it could take 20+ weeks to lose that amount of body fat with a moderate calorie deficit. But let's be honest, the postpartum period does not allow for "perfect conditions". Hormones are fluctuating, sleep is often disturbed, stress can be high, exercise likely requires modification, and breastfeeding demands extra energy. Celebrate small victories along the way and seek progress over perfection.

   
   

   If you're ready to prioritize your health and well-being while navigating the demands of motherhood, I'd love for you to join my next six week program!

   
   
   
   

Begin your transformation

REMINDERS:

• Be patient and kind to yourself during this transformative time

• Focus on meeting your baby's calorie needs

• Producing enough milk for your baby should never be jeopardized by the pursuit of weight loss