If you decide to breastfeed your baby, especially if you are exclusively breastfeeding, a mother requires an additional 300-600 calories per day to lactate.
Once your baby starts on solids, this additional amount of calories may reduce as your baby not be consuming as much milk as before (or in fact they may still be, every baby is different).
What you need to know about weight loss when breastfeeding
Some mothers lose their pregnancy weight very quickly while breastfeeding. Other mothers do not. Some mothers lose the weight once they stop breastfeeding. Others do not. Some mothers are STARVING while they are breastfeeding. Others are not.
The most important thing to remember is if you are trying to lose weight after you have had your baby, you need to listen to your body and what it is telling you.
If you are hungry, that is ok and very normal. But if you are trying to lose some of your pregnancy weight, you need to choose better options to eat during these times.
As your baby starts eating and drinking well and your energy requirements for lactation decrease, you will need to decrease your calorie intake. If you continue to consume those additional calories, like any unused energy, a little weight can creep up.
The best thing to do while you are breastfeeding is to prepare and plan your meals and snacks in advance. Here are 10 great tips for meal prep from a mom who lost 70lbs.
This isn’t that easy in the first few months but if you stock your fridge with the right foods and cook some snacks the night before, the easy snack can be a healthier one too.
10 sugar-free top snack ideas for breastfeeding moms
Wholegrain toast with some banana and peanut only peanut butter. Or for an even healthier meal, try these Peanut Butter Pear snacks.
Homemade wholemeal flour pancakes with some ricotta and blueberries. Recipe available as part of the 28 Day Weight Loss Challenge.
Smoked salmon wrapped around some low fat cream cheese (great for omega 3s and baby’s eye and brain development). This No-Rice Salmon And Cream Cheese Sushi is only 209 calories!
Avocado with lemon and salt.
Yoghurt with berries and linseed, sunflower and almond meal (high in protein and omega 3s).
Boiled eggs. Try our Healthy Salad Egg Cups available in the 28 Day Weight Loss Challenge recipe hub.
Tuna and baby spinach on a wholemeal wrap. Or try adding spinach to our yummy Chickpea and Tuna Salad available as part of the 28 Day Weight Loss Challenge.
Healthy Homemade Hummus and carrots.
Homemade vegetable patties.
Take It Easy With Weight Loss When Breastfeeding
If you are aiming to lose weight while breastfeeding, your journey should be slow and gradual. Aim for NO MORE then 1-2lbs per week.
The reason for this is, not only is slower weight loss less likely to be put back but on, but also when you have a new babe, the focus should be on your baby and your energy levels. You also do not want to jeopardise your milk supply.
When you slow down on breastfeeding or wean your baby, please do not stress if you put on a little bit of weight. Stop and take the time to evaluate your diet and see where you could change things. Start by doing a simple diet check by writing what you ate during the day.
If you’re a breastfeeding mother who is keen to lose baby weight, we’ve got you covered. At The Healthy Mommy we believe that breastfeeding and weight loss can go hand in hand, which is why the 28 Day Weight Loss Challenge is breastfeeding-friendly, customizable and designed for busy moms.
Join the 28 Day Weight Loss Challenge!
The Healthy Mommy exists to help tired, busy moms like you SHIFT THE BABY WEIGHT and REACH YOUR GOAL WEIGHT.
The 28 Day Weight Loss Challenge is an affordable, breastfeeding-friendly and realistic program that helps moms tackle their diet and improve their overall health through weekly (and customizable) meal plans, at-home exercises and 24/7 social support.
Our Challenge entails:
- 28 days of at home exercise routines (no gym needed) – with video instruction
- Customizable and breastfeeding friendly meal plans
- Time-efficient exercises for busy moms
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands of EASY-TO-MAKE recipes!
To find out more on the 28 Day Weight Loss Challenge click here.