By Maggie Prosser MS, RD, CPT

Many of our clients are currently millennial mothers, pregnant women, and

women preparing to get pregnant. We are passionate about supporting new mothers

and mothers-to-be on their journey through pregnancy and motherhood, including the

unique and often challenging aspects of breastfeeding. Balancing careers, social lives,

and the demands of modern motherhood can make it tough to find the time and energy

for personal wellness.

One topic that frequently comes up in consultations is the relationship between

breastfeeding and weight loss. Many new mothers wonder if breastfeeding will help

them shed pregnancy pounds and how they can balance the demands of nourishing

their baby with their own health goals. Here, we answer some common questions about

breastfeeding and weight loss, and provide practical tips for achieving a healthy

postpartum weight. Whether you are a new mom or a healthcare professional seeking

to support your clients, this article aims to provide evidence-based insights and support

for your journey.

How many extra calories do you need for breast feeding?

The National Institute of Child Health and Human Development suggests a 450 to 500

calorie increase per day for women who are breast feeding. It takes energy (read:

nutrition for breastfeeding) to produce milk, about 500 calories worth.

Is it safe to lose weight when you are breast feeding?

Doctors recommend holding off on weight loss efforts until your six-week checkup. Milk

supply does not normalize until around six to eight weeks post-partum. If calories are

decreased too soon after childbirth, milk supply could be decreased. Sedentary,

breastfeeding mothers are recommended to eat about 1800 calories per day. More

active breastfeeding mothers will have increased calorie needs.

Tips to lose weight post-partum

1. Set realistic goals. After your milk supply has normalized, a weight loss goal of one

pound to one and a half pounds per week is safe and should not affect milk production.

You may not be able to return to your exact pre-pregnancy weight. Weight loss takes

time and consistency in movement and diet. During pregnancy weight gain is slow. The

same is true for post-partum weight loss. Be patient and consistent in your efforts.

2. Choose a varied diet. Your diet should be filled with all five food groups. Try increasing

your fruits and vegetables intake, lean meats, a variety of seafood, whole grains, and

unsweetened beverages.

3. Stay hydrated. Milk production requires increased hydration. Drink water when you are

feeding baby. When baby drinks, you drink. Adequate hydration can help you avoid over

eating or adding sweetened drinks to your diet.

4. Be consistent. Sticking to whole foods over a long period of time will make a

difference. Try new recipes to find what you like. Consistency is the best trick to weight

loss.

Does the Academy of Nutrition and Dietetics have a stance on breast feeding and

weight loss?

The Academy of Nutrition and Dietetics states, “weight loss varies among mothers

depending on physical activity, the amount of weight gained during pregnancy and how

much breast milk is produced.” Weight loss should be slow and steady, prioritizing three

meals per day and moderate-intensity physical activity. The Academy reiterates

information from the National Institute of Health and the United States Department of

Agriculture via MyPlate.gov.

Final Thoughts

Weight loss is secondary to your baby’s needs. Focus on adequately feeding and taking

care of your newborn before jumping back into your normal routine. Be patient and

celebrate the life you just brought into this world.

Sources

1. https://www.nichd.nih.gov/health/topics/breastfeeding/conditioninfo/calories#:~:te

xt=The%20increased%20caloric%20need%20for,to%20500%20calories%20per

%20day.&text=Women%20who%20are%20not%20trying,by%20450%20to%205

00%20calories.

2. https://www.mountsinai.org/health-library/selfcare-instructions/losing-weight-

after-pregnancy

3. https://www.hopkinsmedicine.org/health/wellness-and-prevention/what-really-

helps-you-bounce-back-after-pregnancy

4. https://www.myplate.gov/life-stages/pregnancy-and-breastfeeding

5. https://www.eatright.org/health/pregnancy/breastfeeding-and-formula/losing-

weight-while-breastfeeding

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4312189/

Can I Lose Weight While Breastfeeding? How-To and Tips