Breastfeeding provides numerous advantages for both you and your child. Because you'll be burning more calories, it's critical that you eat a nutritious breastfeeding diet and drink lots of water.
You might even discover that breastfeeding aids with postpartum weight loss. If you're aiming to lose weight while breastfeeding, you'll still need to follow healthy eating habits and regular exercise.
Calorie Intake for Breastfeeding Mother
How much calories should a breastfeeding mum consume?
According to studies, most healthy breastfeeding mothers may maintain an abundant milk production while consuming 1800-2200 (or more) calories per day. Consuming less than 1500-1800 calories per day (most women should aim for the upper end of this range) may jeopardise your milk supply.
A mother's minimum calorie requirement (excluding nursing) is determined by her activity level, weight, and nutritional health. A woman who is less active has more fat stores, and/or eats more nutritious foods may require fewer calories than a mother who is more active, has fewer fat stores, and/or eats more processed foods.
On average, an exclusively breastfeeding woman needs 300-500 more calories per day to maintain her pre-pregnancy weight.
Because the recommended enhanced calorie intake during the latter two trimesters of pregnancy is 300 calories per day, an exclusively breastfeeding mother will likely require either the same amount of calories she was getting towards the end of her pregnancy, or up to 200 extra calories per day. That equates to adding 1-2 healthy snacks every day.
The number of extra calories required for nursing is determined by:
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The scope of breastfeeding
Is your child nursed entirely, mostly breastfed, or breastfed 1-2 times each day? If your baby is only partially breastfed (for example, an older child who receives less milk or a younger child who receives formula supplements), his or her calorie requirements will be proportionately lower.
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Mum's body fat reserves
Is your body mass index (BMI) low, high, or somewhere in the middle? A mother who does not have any additional fat reserves (and most of us do!) will require the most extra calories.
Maternal fat stores normally give about 200 calories per day for nursing, so if your BMI is low (especially if you're deemed very underweight, or BMI19.8), you'll need to supplement your breastfeeding diet with extra calories.
Your body will require those extra calories if you are nursing a newborn 8 to 12 times each day. When your child starts eating solid foods, you'll be able to stop breastfeeding and eat less.
Lose Weight While Breastfeeding - Is It Easy or Hard
Weight loss during breastfeeding typically varies from person to person. For some new mothers, the process of shedding post-pregnancy pounds begins soon after childbirth as the body expends extra energy to produce breast milk. This calorie-burning effect can lead to gradual weight loss in the first few months of breastfeeding.
However, it's important to note that the timing and extent of weight loss can differ significantly. Some individuals might find it easier to lose weight while breastfeeding, while others may experience weight loss challenges due to factors like hormones, diet, and activity levels.
It's crucial to prioritise a balanced and nutritious diet, along with gentle exercise, to support both your own health and the well-being of your baby during this period.
Extra Calorie Intake and Weight Gain
As long as you eat the correct meals, the extra calories you need during breastfeeding should not cause weight gain. Your body burns off those extra calories while producing breast milk. You should gradually decrease your pregnancy weight if you eat a healthy, well-balanced breastfeeding diet.
However, if you supplement your daily calorie intake with junk meals, cakes, and high-fat foods, the weight will come off much more slowly. You might even gain weight as a result. Junk foods provide merely empty calories, not the nutrition your body requires.
A Healthy Breastfeeding Diet
What should mothers eat during breastfeeding?
A healthy, balanced diet will provide you and your baby with many of the nutrients necessary for vigorous growth and development.
Breastfeeding mothers should also consume plenty of water. If your urine has a dark yellow colour, you may be dehydrated. It may be beneficial to consider drinking a glass of water every time you nurse.
Juices and sugary drinks might cause weight gain, so stay away from them if you're attempting to reduce weight. Sugary drinks also have no nutritional value for you or your kid.
Limit caffeine consumption to two to three cups. Caffeine might lead you to urinate more frequently and in larger amounts, causing you to lose vital fluids. Caffeine can also irritate and disrupt your baby's sleep.
Protein, iron, and calcium-rich foods are believed to help boost breast milk production. Consume foods like:
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Nuts and seeds: almonds, walnuts, chia seeds, hemp seeds, flaxseeds
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Healthy fats: avocados, olive oil, coconut, eggs, full-fat yoghurt
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Fibre-rich starches: potatoes, butternut squash, sweet potatoes, beans, lentils, oats, quinoa, buckwheat
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Fish and seafood: salmon, seaweed, shellfish, sardines
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Meat and poultry: chicken, beef, lamb, pork, organ meats (such as liver)
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Fruits and vegetables: berries, tomatoes, bell peppers, cabbage, kale, garlic, broccoli
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Other foods: tofu, dark chocolate, kimchi, sauerkraut
If your infant develops fussiness, a rash, diarrhoea, or congestion after breastfeeding, consult your baby's doctor. They could be suffering an allergic response to one of your foods.
Despite their health benefits, Brussels sprouts, cabbage, and cauliflower should be avoided because they can produce gas To decrease your baby's exposure to mercury, avoid eating high-mercury fish such as swordfish, king mackerel, and tilefish.
Breastfeeding mothers should never smoke, use illegal drugs, or consume alcohol. These drugs can harm your infant if they pass into your breastmilk.
If you want to drink alcohol, the American College of Obstetricians and Gynecologists advises breastfeeding mothers to wait 2 hours after consuming a single alcoholic drink before breastfeeding. Larger amounts of alcohol may take longer to pass through your system.
ALSO READ:
Intermittent Fasting During Breastfeeding: Is It A Good Idea For Post-Pregnancy Weight Loss?
10 Tips for Exercising Post-Pregnancy, and Know the Risk of Exercising Too Soon After Giving Birth
Why Am I So Hungry After Breastfeeding
Feeling extra hungry while breastfeeding is quite common and has a physiological explanation. When you breastfeed, your body is working hard to produce milk, which requires additional calories and energy. As a result, your appetite often increases as a natural response to the increased energy expenditure.
To meet both your nutritional needs and your baby's, it's important to listen to your body and consume nourishing foods that provide the energy and nutrients necessary for milk production.
Hungry or Just Thirsty?
Don't forget to stay well-hydrated too. While breastfeeding, you might often feel thirsty, and sometimes our bodies can confuse thirst for hunger. Make sure to have a water bottle handy and sip on water consistently throughout the day to stay adequately hydrated.
Breastfeeding and Weight Loss
After giving birth, many women are eager to regain their pre-pregnancy weight. However, unless your doctor specifically instructs you to do so, you should never limit the amount of food you eat or cut calories while breastfeeding.
When you are breastfeeding a child, your body requires extra calories in order to produce a sufficient quantity of breast milk. Going on a liquid diet, taking diet pills, or decreasing calories can reduce your milk supply, making breastfeeding difficult.
While medical professionals believe that nursing provides weight reduction benefits, there is no clear research that shows breastfeeding alone leads to postpartum weight loss.
According to the La Leche League, women who partially or completely breastfeed tend to lose more weight in the three to six months following birth than those who only give their children formula.
In addition to breastfeeding, if you want to reduce weight, you need to follow a balanced diet and exercise schedule. The combination should result in a faster weight loss than breastfeeding alone. Losing weight gradually is healthier.
Also, don't underestimate how important having enough rest postpartum is. It is important to keep your milk supply up and to ensure a favourable breastfeeding journey. Remember, stress can also be the culprit why mums are not watching what they eat.
Eating healthy foods and including exercise in your regular routine will assist you in safely losing weight and getting back into shape. Just make sure to consult your doctor before beginning any workout programme.
If you wish to start a special breastfeeding diet and fitness plan, consult with your doctor first.
Will Stopping Breastfeeding Help Me Lose Weight?
Quitting breastfeeding can affect weight loss differently for everyone. Some folks might notice that as they stop breastfeeding, their body gradually burns fewer calories, which could make shedding pounds a bit easier.
But it's crucial to think about your own health and your baby's before making this decision. Suddenly stopping breastfeeding may not be the best idea, as it can impact both your emotions and your body.
Instead of relying solely on quitting breastfeeding for weight loss, it's usually better to aim for a balanced diet and safe exercise routines.
If you're unsure about what's right for you and your baby, it's a good idea to chat with a healthcare provider or a lactation consultant for personalized advice on reaching your weight loss goals.
Here at theAsianparent Singapore, it's important for us to give information that is correct, significant, and timely. But this doesn't serve as an alternative for medical advice or medical treatment. theAsianparent Singapore is not responsible for those that would choose to drink medicines based on information from our website. If you have any doubts, we recommend consulting your doctor for clearer information.