Strategies for Shedding Pounds During Breastfeeding
Congrats on pushing out a new life! But even after surviving the cravings, back pain, and the baby drummer on your bladder, you might find yourself still rocking the maternity clothes. So, how can you shed those extra pounds you put on during pregnancy? Dr. Kelly Buchanan, an Ob/Gyn, spills the tea on how to lose weight after giving birth, particularly while breastfeeding.
Why should you be cautious about postpartum weight loss?
After embracing motherhood, your body needs time to heal. You'll want to ease into an exercise and diet routine, instead of jumping straight into extreme diets or pushing your body too hard.
How much weight gain is 'normal' during pregnancy?
Average pregnancy weight gain varies, but expect to put on between 15 to 40 pounds. This is due to the additional weight from:
- Placenta
- Amniotic fluid
- Increased breast tissue
- Increased fat
- Increased fluids
- Increased blood
Keep in mind that optimal weight gain can vary based on your pre-pregnancy BMI, so it's essential to discuss your weight goals with your healthcare provider.
How much weight do you lose after giving birth?
Immediately after delivery, you may drop around 10 pounds from delivering the baby, placenta, and other fluids. However, don't expect a drastic weight loss, as your body needs time to recover from pregnancy-related changes.
Tips for weight loss while breastfeeding:
If breastfeeding, aim for a balanced diet of approximately 300 extra calories per day, focusing on nutrient-rich foods that provide sustaining energy:
- Fruits
- Vegetables
- Lean proteins
- Fish
- Plant-based proteins
- Healthy fats
Embrace gentle physical activity when you feel ready:
- Learn Kegel exercises to strengthen your pelvic floor muscles.
- Begin with short walks when you return home from the hospital and gradually increase your distance.
- Begin core strengthening exercises at around a month after vaginal birth or longer after a C-section.
- Save running, weightlifting, and high-impact exercises for four weeks after delivery.
Research suggests that getting enough sleep while breastfeeding can contribute to weight loss, so make sure to prioritize sleep whenever possible.
Bottom line:
Losing weight postpartum isn't a race; it's a, sometimes bumpy, journey. Patience is key, and talking to your healthcare provider can help you navigate the most effective and safest approach for both you and your baby.
After giving birth, it's crucial to be mindful of your body's healing process. Avoid extreme diets or strenuous exercise, and instead, focus on a balanced diet and gentle physical activity. For breastfeeding mothers, an additional 300 calories per day from nutrient-rich foods like fruits, vegetables, lean proteins, fish, and plant-based proteins can help in weight loss. Embrace gentle exercise such as Kegel exercises, short walks, core strengthening exercises, and save high-intensity workouts like running or weightlifting for four weeks post-delivery. Remember, getting enough sleep also plays a significant role in weight loss while breastfeeding. Losing weight postpartum is a journey, not a race, and consulting your healthcare provider will provide personalized and safe guidance.
