Breastfeeding and weightloss

nataliatanchevski

I need to lose the baby weight but I'm also breastfeeding what is an okay calorie intake to make sure I produce enough milk and be able to drop pounds?
I need help

mommazach

There's no single answer to how many calories a nursing mom needs. But in general, most women who are breastfeeding need about 500 calories more than moms who aren't. You will also need to increase your intake of water.

banana_butterfly

I just started weaning and its impossible for me to diet while bfing. Your body needs nutrients, especially in my case where i was put on a strict diet through my pregnancy thanks to gestational diabetes. I tried restricting calories but that lowered my supply and made me very unhappy. Dont rush to lose the weight is my advice. You'll know when its right for you.

mamabearkrone

I couldn't lose weight while breastfeeding every time I would cut calories or start exercising a significant amount my milk supply would drop. I weaned my daughter around 11 months she's almost 13 months now and I've lost about 23 pounds. I wouldn't worry about losing weight until you wean but don't rush it. Every woman is different so you might not see a drop but if you do start cutting back calories I would start doing it in small increments and see how it effects you. Good luck!

tlflag1620

I gained 50 lbs with my fourth pregnancy (I always gain that much) and lost it all by the time baby was eight months. She was exclusively bf for five months, then I gradually introduced solids. I started by setting my goal for a one lb per week loss, but added back 500 calories for breastfeeding (so I suppose I was eating at maintenance). At around six or seventh months I dropped from 500 extra calories to 300 to reflect that she was eating more solids, and subsequently less breastmilk. She will be a year old in August and is still nursing. A couple things I would suggest:

1. Don't try to lose too fast. Lactating women are generally advised not to eat fewer than 1800 calories per day and not to lose more than about one lb per week. You may be able to eat more than that depending on your goals.
2. Start by logging what you are eating currently, and see where you can cut back. Do so gradually (a sudden drop in intake can often result in a drop in supply). Cut 100 calories from your daily intake each week until you get to the desired calorie intake for your desired goals.
3. Eat for nutrition and satiety. For many women breastfeeding results in an increase in appetite, so it is important that you focus on getting enough protein, fat, and fiber, and eating mostly nutrient dense foods. This can help control appetite.
4. Don't forget to get enough water! Breastmilk is primarily water and you will need to keep your intake up or supply can suffer. Eight 8 oz glasses per day is a good guideline; you don't necessarily need to push fluids, but drink to thirst (I found it helpful to get a glass of water to drink each time I'd settle down to nurse).
5. Get some regular physical activity. Not only will this increase your calories burned, but it will help improve your mood. Put baby in a stroller or carrier and take a walk; get to the gym if you prefer (leave baby with your partner or a sitter if your gym doesn't have childcare); find an exercise video you like that you can do while baby is napping. This isn't strictly necessary for weight loss, but will help you get back into good physical condition and restrengthen then those muscles that were stretched to the max during pregnancy. Remember to take it slow - joints and ligaments that were loosened in preparation for delivery take about a year to get back to normal. Listen to your body.
6. Easier said than done, but make sleep a priority. Being sleep deprived kills willpower, increases appetite, and makes it harder to make good choices. Consider pumping some milk so your partner can take the night shift at least once a week so you can get some u interrupted shut eye.
7. If you find you are not losing weight at 1800 cal per day, you can go a bit lower than that, if you are quite careful to eat very nutritiously, keep taking your prenatal vitamin, and keep a careful watch on supply, but I wouldn't suggest going less than 1800 per day until baby is well established on solids, just to be safe.

Finally, be kind to yourself, be patient, and keep in mind baby will be driving before you know it . You just made a person!! It is normal to be anxious to get your body back, but as with any weight loss effort, this is a marathon, not a sprint. Take it slow and steady. You'll get there!

Congrats, btw!

nataliatanchevski

Thank you all so much all of this us very helpful ! I appreciate it ! *<3

DaniCanadian

I put myself at half a lb a week weight loss and add bfing as an exercise at 500 Cals. I've lost 8lbs in 30 days so far (lots of that was water weight). My daughter will be 4 months on Thursday :-)

letlovegrow89

I always seem to gain weight super fast while breastfeeding. My baby is only 3 months and I've put on like 30lbs almost it's ridiculous, I'm always starving. I was really sick my whole pregnancy and lost like 40lbs I feel like my body is trying to pack that weight back on. I don't eat my 500 calories anymore and go to the gym 5 days a week so far my supply hasn't suffered from me trying lose weight the weight lose is slow but it's working for me for now. I think you have to find that balance. Congratulations on your baby!

DapperDassie

I'm currently trying to lose weight while breastfeeding. I eat when I feel hungry and I'm not starving myself or anything and it hasn't affected my milk which I have a lot of. I just put active in the calorie calculator which I'm not very so that it add the calories it takes to make the milk. If any other breastfeeding mamas want to add me that would be awesome!

Shana67

Everyone else has already given great advice! It's been 17 years since I stopped nursing my last baby, and I just wanted to encourage you! You're doing the very best thing for your baby, and you should feel very, very proud that YOU are basically the only person keeping your child alive right now. That's a great thing.

Good job, momma.

victoria_1024

You can do this!! I lost 90ish pounds since my baby was born while nursing. He's 17 months now and I'm in maintenance and he's still nursing! Some tips...

First, weigh your food! So important not to estimate especially when nursing. You want to know how many calories you are consuming.

Second, cut calories slowly and aim for just a 1 pound a week loss, unless you don't have as much to lose and then do a half pound a week. Eat about 500 calories more than mfp tells you to eat and then play around with the number depending on how the scale and your supply responds.

Third, get enough protein!! When I first started out I was having all these weird symptoms and realized my protein was too low. My body needed more with breastfeeding and exercise. That will help you feel more full longer and keep your body healthy.

Hope that helps!