Losing Weight While Breastfeeding

New parents may find it difficult to make time for healthy habits once their little one arrives. Postpartum healing can limit physical activity and taking care of baby may change when and how you have meals. However, for individuals who breastfeed, making time for adequate nutrition is important.

Calorie and fluid needs are higher for those who are breastfeeding compared to what they were before pregnancy, requiring an additional 400 to 500 calories a day. Even for individuals trying to lose weight, it’s important to eat an adequate amount of calories to maintain milk supply.

To meet your energy needs while breastfeeding, include foods from all five food groups. While many women find breastfeeding helps them lose weight, weight loss varies among mothers depending on physical activity, the amount of weight gained during pregnancy and how much breast milk is produced.

A slow, gradual weight loss of 1 pound per week or 4 pounds per month is a safe goal for breastfeeding moms who wish to lose weight. Restricting calories too much may reduce milk supply. Stress, anxiety and fatigue also can decrease milk production. Do yourself and your baby a favor — relax and sit down to eat three meals per day. Be sure to drink plenty of fluids and choose snacks between meals. Moderate-intensity physical activity, such as brisk walking, also is good for you and will not reduce milk volume.

Choosing Healthy Foods

Eating well while breastfeeding doesn’t need to be complicated or bland. Mothers from many cultures breastfeed successfully on a wide variety of foods. Here are some ideas to nourish your body while also nourishing your baby.

• Meet your nutritional needs through food with a variety of choices from all five food groups. Talk with your doctor before taking any vitamin or mineral supplements.
• If you eat fish, include 8 to 12 ounces per week of seafood from lower mercury sources. For individuals who don't eat seafood, include plant-based sources of omega-3 fatty acids, such as walnuts, flaxseed and edamame.
• Add colorful fruits and vegetables to meals and snacks. Fill half your plate with vegetables and fruit at meals.
• Include three servings of low-fat or fat-free milk, yogurt or cheese each day. If you aren't able to tolerate milk, try lactose-free milk or calcium-fortified soy milk.
• Choose whole-wheat bread, brown rice and whole-wheat pasta more often than refined grains.
• Use healthful oils, such as olive and canola oil.
• Drink enough water and decaffeinated unsweetened beverages to quench your thirst. While you are breastfeeding, your need for fluids increases. Limit caffeine-containing beverages — including coffee, tea and soft drinks — to 300 milligrams or less per day.

If you have questions about your diet while breastfeeding, consult a registered dietitian nutritionist for personalized nutrition guidance.