Breastfeeding and Weight Loss

RubysMama23

Hello there! I'm just curious if anyone has advice on dieting and breastfeeding.
I'm currently 38 weeks pregnant with a scheduled c-section happening in 9 days. I plan on exclusively breastfeeding as long as I can.
Just really looking for some advice in maintaining a good milk supply and also hopefully losing weight by having a healthy diet. I know producing milk uses calories but I'm hoping to slim down a bit faster. So give me whatcha got: tips, recipes, etc.
Thanks!

Old_Cat_Lady

There is an entry here called: Breastfeeding 500 calories.
Yes, you were given a daily caloric limit here, and you will have to add 500 calories to it.

SafioraLinnea

There are many many threads on this topic.

Here is my advice with the caveat that milk supply has never been an issue for me, and I have kept a very close eye on things to ensure my daughter gets everything she needs. She is strong and healthy and so is my supply. That has always been my priority. Weight loss has always been secondary to my supply.

Do nothing to intentionally lose weight until you have been cleared at your 6w postpartum appointment. Eat at maintenance or a bit more. You need to give yourself this time to recover from the birth, establish an excellent breastfeeding relationship with your baby, and get your postpartum hormones balanced somewhat.

After you have been physically cleared at the appointment, continue to eat at maintenance, and begin being more physically active as you can. Go slow and increase activity over time.

Eat back at least some of your exercise calories. I personally eat all of mine, but some activities are overestimated by the MFP database and eating them all can result in inaccuracies for some. A good starting point is eating back half of the calories burned.

Breastfeeding will create your calorie deficit. I have consistently lost 0.75-1.5 pounds weekly with only using breastfeeding to create my deficit. It works.

Be accurate with your logging of your intake. Be accurate figuring out your maintenance TDEE. Inaccuracies here can potentially lead to weight gain, no loss, or potentially negatively impact your milk supply.

Many women say that hormones prevent them from losing weight using this technique. Others claim breastfeeding makes them exceptionally and outrageously hungry and go on to say that they don't lose weight or gain. I did not find that to be the case for me at all. I feel very satisfied eating at maintenance + exercise calories daily.

Ultimately you get to choose how this process goes. I encourage my process because it tends to protect the milk supply.

And as a final note: the weight went on over time, so expect it to take time to come off. It won't be the same amount every week but it will come off. If you notice loss slowing over a month or so, try increasing your deficit by 100 calories and test how that goes. It's a trial and error process since you can't accurately guess exact calorie used while breastfeeding except based on results.

jasminegipson71

I had my daughter on May 30th so far I've lost 21 pounds breastfeeding. I fill up on fruits, veggies, lean protein the good stuff. I drink close to a gallon of water a day breastfeeding makes me thirsty if anything. I also walk 30 minutes a day just taking baby out for a stroll I feel great. Milk supply is awesome and I love breastfeeding good bonding time. Be patient eat frequently drink lots of water. Congrats on the

4legsRbetterthan2

this post has alot of great info about calorie counting while breastfeeding in the second half:

http://community.myfitnesspal.com/en/discussion/10176233/gaining-weight-during-pregnancy-and-losing-it-post-partum

I have heard mixed experiences from different women, so my advice is to start out at maintenance + breasfeeding calories, make changes slowly so you dont shock your system and supply, and keep formula on hand for the little one in case you need it.

~Best wishes

jaymijones

Keep in mind that you'll be recovering from major abdominal surgery. You don't want to cut too much or at all before fully recovering, you need those calories to do that. I have not had a Csection myself, but talking to those who have everyone recovers at a different pace. Some were fine at the 6 week mark, and some were still struggling at four months. Just take it slow. Cutting too soon could drag out your recovery time.

Having a newborn is stressful, and sometimes losing that weight has to take a backseat for a few months. That's okay.

I suggest what others have stated, eat at maintenance and let the BF calories make up the difference, at least at first. You don't know how your supply will respond to a calorie deficit and until you do you need to be very careful. Also in the first 6 months a good rule of thumb to protect your supply is to aim to loose 1lb a week or less. Your body and your baby need those calories, so take it slow.

I'm one of those who gets ravenously hungry while BFing. It is very difficult for me to lose weight and maintain that weight loss while exclusively BFing. Once I start giving the baby solids it gets easier, but until then it's a constant struggle because unless I'm eating at maintenance plus eating back my BF calories, I feel like I'm starving all the time. It's very frustrating. But my youngest is now 18 months old, I didn't start losing weight effectively until he started eating solids and now a year later I have lost it all and then some. I have no regrets.

Set realistic goals and be careful!