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Weight Loss While Nursing

Most women lose half of the weight they gained during pregnancy during the first six weeks after delivery, but many women are eager to get back to their pre-pregnancy bodies as quickly as possible. Breastfeeding moms may have to fuel up on more daily nutrients, but their bodies have a natural weight-loss advantage.

  1. The Facts

    • Most women gain between 25 and 30 lbs. during pregnancy, much of which is shed during birth of the baby. About 10 lbs. of pregnancy weight gain is fat that is stored specifically for breastfeeding. If you decide to nurse your baby, those pounds will gradually---and naturally---diminish as your baby grows older. If you opt not to breastfeed, you'll have to find another way to shed those pounds.

    Considerations

    • Your body needs time to recover from pregnancy and delivery. Most women who aren't Heidi Klum shouldn't plan to participate in a Victoria's Secret runway show just a few weeks after giving birth. Even if you're eager to jump into a weight loss plan, wait at least six weeks before starting if you're not breastfeeding and at least two months if you are. Breastfeeding moms need to wait a little longer because they need the energy and nutrients to maintain their milk supply.

    Diet

    • The United States Department of Agriculture recommends that nursing moms cut calories by reducing their intake of foods with extra sugars and fats by about 500 calories a day, keeping their daily intake at least at 1,200 calories and up to 2,200 calories, depending on how much they weigh and how much energy they need.

      Opt for low-fat, high-fiber foods, with an emphasis on fruits, vegetables and whole grains. It's also important to drink eight or nine glasses of water each day. Staying hydrated helps with milk production, and it also prevents your body from retaining water.

    Exercise

    • Exercise is an important part of the equation for any breastfeeding weight loss plan. Regular exercise---even if it's something as simple as joining a stroller walking group for new moms---not only helps burn calories, it also helps tone and tighten the parts of your body that may have softened and lost definition during pregnancy.

    Misconceptions

    • Many women think that breastfeeding makes you keep baby weight longer, but the opposite is actually true. If you can be patient for those first two months while your body adjusts to breastfeeding, many nursing moms find that the weight comes off without much effort at all.

      Many women also make the mistake of comparing their pre-baby and post-baby bodies. You can weigh exactly the same as you did before pregnancy and not look the same or fit into the same pants size. Having a baby can fundamentally change the way your body looks, and while that can be a difficult adjustment for some women, it doesn't mean you can't have a body that you are proud of.

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