How to lose weight while breastfeeding? How many calories (kcal) should you include in your diet?
Breastfeeding and weight loss is a topic that is very interesting for young mothers. Does weight loss after childbirth always occur, what does it depend on? Why do many women on the forum admit that they cannot lose weight after pregnancy by breastfeeding? What should be the caloric content of a breastfeeding woman's diet? How to lose weight reasonably, is a restrictive slimming diet while breastfeeding a good idea?
In the article, we discuss aspects related to weight loss during breastfeeding (KP) and suggest how to effectively lose weight after pregnancy while breastfeeding.
I can't lose weight while breastfeeding: whether weight loss while breastfeeding does it occur in all women?
After giving birth, many mothers wonder how quickly their body will return to its pre-pregnancy shape. Breastfeeding and losing weight – does KP guarantee weight loss? On the Internet forum, many women write, "I can't lose weight while breastfeeding, why?" what and how to do to lose weight?
According to WHO recommendations, exclusive breastfeeding is the optimal and exemplary way of feeding infants in the first six months of life. In the second half of a child's life, it is recommended to continue breastfeeding with complementary foods. There is no upper limit for breastfeeding, it is believed that it should be continued as long as the mother and baby want it.
How to lose weight while breastfeeding?
The production of food is a huge energy expenditure for the female body. It has been estimated that a breastfeeding mother needs an additional approx. 670 kcal of energy per day. About 500 kcal of energy should come from the diet, and the rest from the fat accumulated during pregnancy.
In practice, during the first 6 months of breastfeeding, a woman's diet should provide approximately 500 kcal/day more, while in the following months the caloric surplus associated with lactation should amount to approximately 400 kcal/day. In the second half of a child's life, mother's milk begins to be gradually replaced with complementary food. Therefore, the more often natural food is replaced with complementary foods, the less additional energy the mother needs from food.
Breastfeeding helps reduce body weight after childbirth. Weight loss should be slow, and it may take about 12 months to reach your pre-pregnancy weight.
Weight loss after pregnancy is an individual matter
On the forum, many mothers, wondering how to lose weight after pregnancy, admit that they expected a faster return to shape. Why do some women lose weight more slowly when breastfeeding, while other nursing mothers lose weight effortlessly?
Expert advises
Weight loss after pregnancy is an individual matter. The main factors that determine energy expenditure associated with lactation are the intensity and duration of breastfeeding. These factors can vary significantly between individual women and across populations. During the first 4-6 months after giving birth, a breastfeeding mother loses an average of about 0,6-0,8 kilograms per month. If breastfeeding continues into the second six months of the baby's life, the weight loss process may continue, albeit at a slower pace.
Slimming diet while breastfeeding: how many kcal should a breastfeeding mother's diet provide to lose weight safely?
A woman's diet during lactation should be balanced and varied, based on natural and minimally processed products. By using various food products in the diet in appropriate quantities and proportions, it is ensured that the increased demand for energy and nutrients is met. You should also ensure proper hydration. During lactation, fluid demand increases to approximately 3 liters per day[1].
Expert advises
It is important that the caloric value of a breastfeeding mother's diet is not lower than 1800 kcal/day. If the caloric value of the diet is below 1500 kcal/day, there is a risk of reducing the amount of food produced. Therefore, it should be remembered that a breastfeeding mother should not lose weight significantly and rapidly, especially if it happens during the first months of lactation. Using low-calorie and very restrictive slimming diets at this time may be harmful. It is also not advisable to use pharmacological agents supporting weight loss.
Weight reduction when breastfeeding: basic rules
Healthy diet:
During lactation, the demand for energy and most nutrients increases. It is important to use a balanced, varied diet based on fresh, natural and minimally processed products, which prevents nutritional deficiencies. Your daily diet should include the following products:
- cereals, including whole grains;
- protein (dairy, lean meat, poultry, fish, eggs, legumes);
- vegetables and fruits;
- vegetable fats.
It is important to ensure proper hydration of the body and supplementation of selected, most often deficient nutrients such as DHA (docosahexaenoic acid) and vitamin D. You should ensure the appropriate number of meals and their proper distribution during the day (4-5 meals, including 3 main meals). and 1-2 smaller ones). It is important to avoid overeating, excess sweets, hard-to-digest foods and processed foods.
Recommended products
Expert in the field of nutrition of infants, children and women in the perinatal period, Head of the Nutrition Department (until September 09.2024), Institute of Mother and Child
Physical activity:
Light to moderate physical activity is recommended during breastfeeding. It is believed to be safe and beneficial and does not affect the amount or composition of the food. Exercise improves circulation, muscle strength and well-being. How to lose weight in a sensible way?
Expert advises
An appropriate diet combined with regular physical activity can help you lose weight after pregnancy. It is worth noting that physical exercises increase the level of prolactin - a hormone responsible for the lactation process, and also increase bone mineral density.
If the delivery was without complications and the doctor sees no contraindications, exercises can be started even a few days after delivery. They promote faster contraction of the uterus, regain proper body posture, strengthen the pelvic floor muscles, reducing the risk of urinary incontinence problems. After an episiotomy or a cesarean section, you should wait to exercise and consult your doctor before starting.
Important! – Exercises should start slowly, gradually increasing the time and intensity of exercise. Until about 6 weeks after giving birth, a woman should not carry heavy things and avoid strenuous physical work. The types of activities mentioned during breastfeeding include home exercises, walking, swimming, working out at the gym, yoga or leisurely jogging.
Sleep and peace:
Chronic sleep deficit and stress can cause, among others: problems with appetite regulation and contribute to the fact that a woman can't lose weight after pregnancy, even breastfeeding. When a woman feels exhausted by caring for an infant, she should not hesitate to ask her partner, family or friends for help.
I can't lose weight while breastfeeding: healthy diet is the basis, but the reasons may be different
In some situations, despite the use of a healthy diet and the introduction of physical activity, women forum they admit that they still do they can't lose weight while breastfeeding. Seeing a doctor and performing comprehensive tests can help find the cause of the deficiency weight loss while breastfeeding. In addition to visiting a doctor, you can seek advice from a dietitian.
Źródła:
Bzikowska-Jura A., Żukowska-Rubik M., Wesołowska A. et al.: Position of the Expert Group on dietary recommendations for lactating women - update. Medical Standards/Pediatrics 2023; 20: 643-658;
Szostak-Węgierek D. [ed.]: Nutrition during pregnancy and breastfeeding. PZWL Wydawnictwo Lekarskie Warszawa 2022;
Weker H. [ed.]: Nutrition of women during pregnancy - theory and practice, Institute of Mother and Child, Department of Nutrition, Warsaw 2021, PZWL Wydawnictwo Lekarskie
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