Question - I am breastfeeding my 3 month old daughter but I am getting frustrated because I am not losing weight and still eating healthy. Why am I not losing weight?
Breastfeeding and Diet
If you are a breastfeeding mother and trying to lose weight, it is important to be sure first and foremost that you are eating a healthy diet. What are some good recommendations for your breastfeeding diet? According to La Leche League International, several nutritional tips to follow include:
- A variety of in season vegetables and fruits both raw and cooked;
- Whole grains such as wheat, rice, corn, barley, millet various forms, in the form of whole or broken kernels, as well as semolina and flour; as well as whole grain breads and pastas;
- Protein foods from animal sources (dairy products, eggs, meat and fish) and/or plant sources (lentils, beans, soybeans);
- Small quantities of fats, preferably uncooked, cold-pressed vegetable oils.
Breastfeeding mothers should also continue to take their prenatal vitamins in order to be sure they are getting the proper amounts of vitamins and minerals during breastfeeding.
Do You Need to Eat More if You are Breastfeeding?
While current nutritional recommendations for breastfeeding mothers suggest adding an extra 500 calories per day to your pre-pregnancy diet, it turns out that this amount of calories may not be needed for every mother. Some moms who are over weight may need a bit less, while other moms who are under weight may actually need more calories.
According to research by Dr. Nancy Butte at Baylor College of Medicine in Texas, mothers were able to successfully breastfeed their babies and lose weight while consuming less than the recommended 2,700 calories a day. Their research showed that the breastfeeding mothers lost an average of eleven pounds in four months by eating about 2,186 calories a day.
Why am I Not Losing Weight During Breastfeeding?
One thing to bear in mind is that some of the weight gain during pregnancy is meant to provide energy stores for breastfeeding. These fat stores are gradually utilized over the many months of breastfeeding and in some cases, some moms find that it can take nearly a year to lose their pregnancy weight gain.
In addition, some women may find that breastfeeding alone does not help them lose the pregnancy weight. If this is the case, cutting out empty calories and starting an exercise program may be needed.
When Should a Weight Loss Program if I am Breastfeeding?
Le Leche League advises that if a mother wait until her baby is about two months old before beginning any type of weight loss program. Your body needs time to recover physically from giving birth as well as be sure she is making enough breast milk for her baby's nutritional needs.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Brenda Lane - Brenda Lane is a published author, Lamaze certified childbirth educator, DONA certified birth doula and approved birth doula trainer.
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