One of the most common worries new moms have is whether or not exercising and dieting will influence their milk production during nursing. How can they start losing weight while breastfeeding? What steps need to be taken to reduce weight while simultaneously ensuring that the child receives the proper nutrition and etc.
Dieting While Breastfeeding
Dieting while nursing is not recommended by most experts. This is because the body needs more energy to produce breast milk, roughly 500 extra calories each day. To lose weight, a calorie deficit is a must. Entering a deficit may put the person at risk of malnutrition, and augmented metabolic demands on lactation, exercise, and restriction.
Is a calorie deficit appropriate when breastfeeding?
A conservative deficit of 200-300 calories a day unless obese/overweight is safe when breastfeeding. As per the studies done on overweight / obese females where BMI was above 25+, the moderate deficit didn’t impact infant growth of nutrient deficiencies and moderate weight loss of 0.5kg per week, and energy restriction of 500 c/Cal < less per day didn’t affect lactation. Further studies showed that a 35% deficit showed no changes in milk volume, composition, and infant weight gain. Varied studies have shown a 0.5-1kg/wk loss has no negative impact.
Further evidence has shown women who combine exercise + nutrition for an energy deficit when breastfeeding retain more lean mass and higher plasma prolactin levels vs dieting alone. Exercise in this study is defined as a combination of resistance training and cardiovascular activity 3-4 x per week.
Tips for a calorie deficit postnatal
- Do not rush the process.
- Focus on moving the body more, pram walks, gentle short home workouts, and increase frequency over time.
- Keep the calorie deficit small, especially if breastfeeding is no more than 300cals/day to begin.
- Suggestions start with a 200cal/day deficit, monitor for 1-2 weeks, and then amend
- Focus on a 300-500g drop per week as a rate of success.
- Reminder weight fluctuates daily, and to look at trends in data not just once off statistics (esp. if BF, can fluctuate based on breast fullness, feeds, hormonal changes very regularly)
