Why Breastfeeding Can Make Weight Loss Hard

Why Breastfeeding Can Make Weight Loss Hard

Andrea Tran RN, BSN, MA, IBCLC

Weight loss is frequently mentioned as one of the awesome breastfeeding benefits for mom. What sleep deprived new mom wouldn’t want an easy way to shed those pregnancy pounds? It often comes as a rude reality check that it’s not always as easy as it sounds. For some moms, breastfeeding can make weight loss hard.

If you know what the potential roadblocks are, you can make a plan to overcome them.

How Many Calories Does Breastfeeding Burn?

It is standard advice for a new mom is to eat 500 calories more each day than she was eating before she got pregnant. Breastfeeding is estimated to burn an average of 500 calories a day. If you do the math, you realize there will not be much of a calorie deficit if you are eating the same amount that breastfeeding is burning. If you don’t want to lose any weight, then by all means eat the extra 500 calories, but in order to lose the pregnancy pounds, you need to eat an appropriate amount of calories to support breastfeeding and healing, and to allow your body to use the stored fat as fuel for breast milk. 

Why Is It So Hard To Lose Weight When Breastfeeding?

Several factors come into play when a breastfeeding mom is trying to make the needle on the scale move. 

When you are breastfeeding, you have to be careful so that the rate at which you lose weight and the methods you use do not interfere with producing an adequate milk supply for your baby. The key is to ensure your body is getting the proper nutrients, through healthy whole foods, rather than just the right amount of calories. Many breastfeeding mamas focus on eating more food in general, rather than nutrient-dense foods. Sugar cravings also tend to plague breastfeeding mamas, which is why Milk Dust is an awesome nutritional support product that helps curb those sugar cravings. Milk Dust has a great, free, 10-day program to help you get off the sugar all together. 

Exercise and diet are the safest paths to weight loss. Breastfeeding moms have unique challenges with both. Most breastfeeding moms have more trouble fitting in exercise, than with exercise itself. That being said, there are other issues that can pop up during exercise for breastfeeding mamas. 

Exercise

Increased activity levels will burn calories. In the early months of breastfeeding, a new mom is probably not getting more than a few hours of sleep at a time. Feeling tired all the time definitely makes it more challenging to commit to regular workout sessions.

Moms who choose running or jogging as their exercise of choice may find that their larger breasts make it uncomfortable to run. Wearing a tight fitting sports bra will help with unwanted bounce, but it can put a mom at risk for developing clogged ducts. And it probably isn’t very comfortable.

Dance classes and aerobic activity classes present a similar problem. 

Walking is an excellent form of exercise and a great place to start getting back into a workout routine. Getting outside and in the fresh air is beneficial for a new mom’s mental health as well. Walking is also easy to do with a newborn either in a carrier or the stroller. 

Skip the stroller. Putting your baby in a front carrier for your walks is beneficial for the calorie burning. A bonus is that the extra weight from your baby means a few extra calories burned. You can throw in some squats and lunges with baby in the carrier too. 

Also read: How To Protect Your Milk Supply When Starting To Workout Postpartum

Yoga classes can provide a challenging, calorie burning work out. Yoga is definitely not just for stretching. It is a great way to tone up. 

Biking is another low impact way to get some exercise. It can put pressure on your lady parts, so make sure you’ve completely healed and gotten clearance from your doctor before doing any hard core biking. 

Diet

A breastfeeding mom needs to make sure she is eating nutritious foods, so she has the building blocks to produce enough milk for her baby. You should avoid diets that restrict entire groups of food. Milk Dust is an amazing nutritional supplement full of protein, vitamins and herbs to support a healthy milk supply. Smoothies are such a fast way to incorporate a fully, nutrient-dense meal in very quickly. The new Milk Dust Bars are also a great, quick snack full of nutrients, protein and healthy herbs to support milk supply. 

Nursing mothers also should avoid trying to restrict calories too much. That can not only result in a decreased milk supply, but it can make losing weight harder. When a person’s body thinks it is not getting enough food, it can react by slowing down the rate of metabolism. The result can be a decrease in weight loss or even weight gain. A great way to combat this is to fill your plate with fruits, veggies and lean protein. Most of these foods will give your body plenty of nutrients, so milk supply won’t be a problem, but still keep your overall calorie count low enough to burn fat. Win win! 

The Real Reasons You Aren’t Losing Weight While Breastfeeding

Mixed Feeding

A study published in 2014 showed that women who did not exclusively breastfeed did not see any weight loss benefit (Source).

While some of the breastfeeding benefits for baby are present even with mixed feeding, it does appear that for weight loss, exclusive breastfeeding is the way to go.

Hormones and Weight Loss

Research is showing that it is not as simple as calories in and calories out. Hormones affect how our bodies process food, and when we store fat. 

Certain foods can cause spikes in insulin. Insulin promotes the storage of fat. Avoiding foods that are high in sugar or highly processed will help keep your insulin at healthy levels. 

Cortisol is another hormone that is a big player in the weight loss game. Cortisol is often referred to as the stress hormone. It is the rare mom who isn’t feeling stressed. 

Stress raises cortisol levels. Persistently high cortisol levels tell the body to make glucose.  The extra glucose gets converted into fat, and the fat ends up getting stored. High cortisol levels can also result in cravings for sugary and high-calorie foods. That is why we crave comfort foods when we are stressed. They make us feel better because of hormones.

Popular Dieting Methods That Are Off Limits

Intermittent fasting is gaining in popularity as a way to lose weight as well as having a long list of health benefits. However, a breastfeeding mama is making milk all the time. Having long stretches of time where she is having absolutely no caloric intake whatsoever can tank her milk supply. If you’ve practiced intermittent fasting before, and your body is accostomed to it, there could be no issues. But, if you’ve never done fasting, it may be a good idea to try when you are done breastfeeding. 

If you find that your weight loss efforts have resulted in you making less milk, the good news is that once your milk supply is established, it should come back if you make some adjustments. This post is a great read if you need to get your milk supply back up again. 

Be patient with your weight loss goals. It took nine months to gain the weight. It will take time to lose it.  

10 Tips For Surviving Your First Three Days With Your Newborn

10 Tips For Surviving Your First Three Days With Your Newborn

Andrea Tran RN, BSN, MA, IBCLC

Nothing compares to that thrilling feeling when your newborn is first placed in your arms. You instantly go from being pregnant to being a mom. You can’t wait to get to know this new little person.

Those first few days of motherhood are intense. Your body is recovering from giving birth or possibly from having a cesarean section. Your baby is changing every day. You are trying to master breastfeeding. 

All this would be challenging under the best of conditions. However, you probably haven’t gotten a good night’s sleep in days, if not weeks. Having a newborn who needs to eat every few hours means you aren’t going to get much sleep anytime soon, either.

These tips for surviving your first three days with your newborn will help save your sanity. These tips basically fall into two categories, taking care of yourself and taking care of your baby. One of the first rules of motherhood is that you have to take care of yourself so you can take care of others.

Tip #1 – Stay Well Hydrated

Staying well-hydrated is essential for many reasons. Dehydration can affect your milk supply, your energy levels, and your mental clarity.

A water bottle should be your constant companion. My favorite tip to make drinking water easy is to fill several water bottles at the start of every day. Distribute them around your house, where you will be spending time. 

  • The living room
  • The kitchen
  • On your bedside table
  • Next to a special chair where you plan to breastfeed
  • Don’t forget to put one in your diaper bag.

Tip #2 – Nourish Your Body

Your body burned a ton of calories during labor and childbirth. That’s good because it tapped into those fat stores you laid down during pregnancy. Your body is also recovering from pregnancy and birth. You want to nourish it to help it do that job. Milk Dust protein powder is a fabulous way to help your body heal after baby. Milk Dust offers so many amazing nutrients for new mommies, and it is delicious mixed with just water or milk. Even better, grab their free recipe book of smoothies, and your body will be so thankful! 

Choose foods that will give you energy, like protein (a Milk Dust Bar or shake!), fruits, and vegetables. Foods that are high in fiber will help with something that most new moms who had an episiotomy or any tears dread – bowel movements. Smoothie are a great way to get in fiber and protein together, to help keep your bowel movements regular. 

Also, Milk Dust Protein Powder has vitamin B12 and Folate, which can really help with energy levels postpartum. Think of it as super vitamins to help your brain function, when you feel like you need 10 more cups of coffee.

Tip #3 – Get Some Sleep

The reality of being a new mom is that you won’t be getting long stretches of sleep for a while. In the hours after birth, even an exhausted mom will find it challenging to sleep because of the adrenaline wave she is riding.

Most babies have an alert period in the first couple of hours after birth. Then they typically will take a long nap. Take advantage of this gift from mother nature and turn off your phone, turn off the lights and close your eyes. It can be really hard to make yourself sleep when there are so many things to do, but just even some rest, with your eyes closed can be super helpful. 

You may also like: The Best Sleep Tips For A Breastfeeding Baby

Make afternoon naps a priority in these first few days. Even if you don’t consider yourself a napper, lay down in a dark room and close your eyes. A lot of new moms find they can nap after all. Naps will also help your body heal, so you can get back to feeling normal again. 

Tips #4 – Be Prepared For Your Baby’s Second Night

The tip to nap is especially crucial before your baby’s second night. Baby’s go through something called second-night syndrome. They stay up all night wanting to eat very, very frequently. 

Many moms think their baby is not getting enough from breastfeeding because they eat so frequently. But this is normal behavior that almost all babies experience. They often will suck for a few minutes and then fall asleep. Mom will try putting her baby in his bassinet or crib only to have him awake within a few minutes and showing his cues that he wants to eat again. This can go on for hours. 

I encourage moms to keep the baby with them during the second night. Of course, you will want to observe all safe sleep measures.

The second night is an intense period of time with your new baby. The benefit is that all that frequent feeding will help bring your milk in. It also encourages a good milk supply.

Tip #5 – Be Prepared For Breast Engorgement

Most new moms will notice their milk starting to come in on the second or third day. It is common to experience some degree of engorgement when your milk comes in.

Engorgement is when a woman’s breasts get full and hard. They may feel very tender. They can get astonishingly large. 

When your breasts first start to make milk, there is swelling of the breasts. The two best things to do for engorged breasts are to feed frequently and apply ice packs for up to twenty minutes every 2-3 hours.

It is essential to keep the milk moving with frequent feedings or pumping if necessary. Breasts that get hard without relief can result in the milk-producing cells being destroyed and a subsequent low milk supply.

Tip #6 – Use a Log or an App to Keep Track of Feedings and Diapers

Beginning with the second day, you need to make sure your baby is eating at least eight times every twenty-four hours. 

You also want to track how many pees and poops your little one is having. The number of diapers your baby has is one way to know that he is staying well hydrated and getting enough of your colostrum from breastfeeding to meet his needs. 

However, when we get tired, our memories become less reliable. Running on so little sleep can make it hard to remember when you last changed a diaper or when your baby last ate. 

Using a newborn feeding log or an app to keep track of the feedings makes it easy to keep track of this important information.

Tip #7 – Keep Diaper Changing Supplies Together

While we are talking about diapers, do yourself a favor and keep your diaper changing supplies together. If you plan to have a diaper changing station, you will have everything you need. But it will be easier if you can change diapers in several places throughout your house. Putting diapers, wipes, and bags for used diapers in a basket or caddy will mean less walking to your primary diaper changing station. 

While a newborn may not have a lot of diapers in the first few days, the diaper count goes up significantly after a mom’s milk comes in. It is also very common for a baby to have a bowel movement during breastfeeding. It will be less disruptive to be able to change the diaper where you are.

Tip #8 – Limit Visitors

You will be excited to introduce your new baby to your family and friends. But you want to make sure that you have time for that ever-important afternoon nap.

Another reason to limit visitors is to minimize what I call the game of pass the baby. Visitors usually want to hold the new baby. This may not seem like a big deal. However, it can be over-stimulating for a new baby to be passed around and held by many different people. Most babies will respond by sleeping a lot. This can result in them not feeding as often as they need to. 

It can also result in you missing their feeding cues. If a baby doesn’t get to breastfeed when they show interest, they may just fall back to sleep. This can result in a baby not feeding frequently enough. 

Tip #9 – Accept Offers of Help and Food

People genuinely want to help when they offer. But that sleep-deprived brain of yours can make you forget all the little things you need to do. Have a list of errands or chores you can refer to when you get offers to help. Most visitors would be happy to fold some laundry or stop at the store to pick a few things up for you. 

Definitely say yes to any offers to bring you dinner.

Tip #10 – Cut Yourself Some Slack

Don’t try to be supermom. Your top three priorities in the first three days should be to get to know your baby, learn to breastfeed, and take care of yourself. 

Don’t worry about having an immaculate home or responding to every text and email you get.

Take this time to enjoy your newest family member and learn how to be a mom.

How To Protect Your Milk Supply When Starting To Workout Postpartum

How To Protect Your Milk Supply When Starting To Workout Postpartum

Working out postpartum is essential for rebuilding your body, improving your mood and feeling healthy again after baby arrives. Many new mamas fear that their workouts are going to affect their milk supply, or have experienced a drop in milk supply once they started working out. If you have a low milk supply naturally, you may think working out is out of the question all together.

If you are looking for the post-workout lactation shake, scroll to the bottom for the recipe!

At Milk Dust, we aim to help new mommies not only boost their milk supply, but also properly nourish their bodies to function and thrive postpartum.

We have some of the best tips to help you protect your milk supply while starting your workout routine – so you can workout, and have your milk too.

Start using milk supply boosters:

One of the best things you can do if you are planning on working out is to use milk-supply boosters to encourage your supply while you start working out. There are many milk-supply boosters on the market, and finding the best one for you is going to be key.

Some things to look for in a milk-supply booster:

  • Fenugreek: for most women, and according to studies, Fenugreek is one of the top herbs for milk supply. Of course everyone has different reactions, but this is a great herb to start with.
  • Fennel Seed: Another great herb used for centuries to encourage milk supply and breast health
  • Red Raspberry Leaf: Promotes hormonal health, which is the center of a thriving milk supply
  • Brewers Yeast: This is high in B vitamins, which has been linked to a higher milk supply
  • Milk Thistle: Another herb that has been used to increase milk supply for centuries, in addition to promoting breast health.

Of course, Milk Dust has all these herbs, in addition to micro and macro nutrients a postpartum mama needs. If you find ways to increase your milk supply as you start working out, this will help prevent a drop in supply with added exercise.

Start with low-impact strength training:

Low-impact strength training like Pilates-based workouts are going to increase muscle and stamina, without the added cortisol increase that can happen with cardio or HIIT workouts. When cortisol increases in our bodies due to stress, both physical and mental, it can throw off some of our other hormones and chemical balances needed for lactation.

Jumping into an intense HIIT or cardio program can alter your chemical balances and increase stress in your body, thus making it harder to produce milk.

Start by adding Pilates work and walking for the first month or so of your workout routine. This will build back your muscle, help you heal your abdominal muscles and still give your body the activity it needs.

Eat a nutrient-dense diet with milk-boosting foods:

The foundation of our theory is that nutrition and nutrients are essential to healing postpartum and producing a healthy milk supply. Milk Dust offers specific nutrients like L-Methylfolate and vitamin B12 to encourage healing and energy, and there are many foods that are very helpful for your milk supply. Focusing on foods with lots of antioxidants, protein, healthy fats and fiber are going to keep you full, satisfied and encourage your milk supply while you work out.

Some awesome foods to promote your milk supply while working out:

  • Avocado: These blend SO WELL with Milk Dust, and also make a great post-workout snack to give your body fiber, healthy fats and a creamy satisfaction.
  • Sweet potato: Full of beta-carotene, healthy fiber, low-sugar carbs and a very satisfying snack when roasted with salt and pepper.
  • Berries: All your berries are full of antioxidants and nutrients that are wonderful for breastfeeding. Throw them in a smoothie with avocado and Milk Dust, and it is so quick and delicious!
  • Lean protein: Lean protein is the cornerstone to staying full and maintaining muscle. Milk Dust is a great source of lean protein, as well as ground turkey and chicken. Milk Dust offers a source of protein that allows you to satisfy those sweet cravings that are so difficult while nursing.

By filling your daily diet with healthy smoothies, salads and nutrient-dense foods, you are supporting your milk supply, as well as combating postnatal depletion.

If you want more information on nutrition during breastfeeding, we have a free ebook that goes into more detail on what to eat, what nutrients you need and how to properly nourish yourself postpartum.

Add in some baby-carrying workouts:

Believe it or not, having baby close to you, and skin-to-skin is one way to help increase your milk supply. By incorporating your baby into your workout, you are keeping the skin-to-skin contact necessary to keep the pheromones thriving and working strong.

There are many exercises you can do with baby in a wrap or carrier, and the added weight makes for a perfect strength workout. Some of these moves include squats, lunges, arm weights with dumbbells, marching in place for heart rate and walking.

Add in more feeding sessions:

If you add more feeding sessions with your new workout plan, you are increasing your demand. This will increase your supply as you begin your workout plan. We suggest adding more skin-to-skin feeding sessions, rather than pump sessions if possible to really encourage that milk supply to pump up.

By feeding more as you begin your workout routine, you can ensure your milk supply gets a boost as you start. Depending on your baby and body, it may be necessary that you keep these extra feedings for a while, as your body adjusts to the extra physical activity.

Never skip your post-workout snack:

We highly suggest our Milk Dust smoothies as your post-workout meal or snack, and we never want you to skip this important meal. Especially if you’ve experienced a low milk supply before, or struggled with working out and breastfeeding.

The perfect post-workout snack for breastfeeding mamas includes:

  • Healthy fruits and veggies for fiber, nutrients and antioxidants
  • Lean protein like Milk Dust, clean deli meat, lean ground turkey or chicken
  • High-fiber carbs like roasted sweet potato, quinoa and oatmeal
  • Healthy fats like avocado, nuts and beans

It can be hard to combine all these foods into the perfect snack, which is why we suggest this post-workout smoothie for breastfeeding mamas.

The Perfect Post-Workout Shake for Breastfeeding Mamas

post-workout lactation smoothie

Perfect Post-Workout Lactation Smoothie

This is the perfect post-workout shake for breastfeeding mamas wanting to start their workout routine, but also protect their milk supply.
Prep Time 5 mins
Course Snack
Cuisine American

Equipment

  • Blender

Ingredients
  

  • 1 scoop Milk Dust
  • 1 cup Frozen riced cauliflower
  • 1 handful spinach
  • 1/2 Avocado
  • 1 cup Milk of choice

Instructions
 

  • Blend together and enjoy immediately.

Notes

lactation smoothie post-workout
Keyword lactation, lactation shake, lactation smoothie, post-workout smoothie

This is an awesome, simple smoothie that blends super creamy, has all the nutrients you need after a workout, and will protect your milk supply when you start working out again. 

Use code LACTATION for 10% off your first order, and make sure to follow all of these tips to keep your milk supply up and thriving as you begin your postpartum workout routine.

The 5 Best Postpartum Abs Exercises To Correct Diastasis Recti

The 5 Best Postpartum Abs Exercises To Correct Diastasis Recti

Postpartum exercises are very important to healing and correcting the ab separation that is natural during pregnancy. Many mothers are sent home from the hospital with a sheet of simple exercises with little explanation.

As new research and expertise develops in the field of postpartum recovery, new exercises emerge as the top exercises you can do at home to help you heal your mommy pooch. Here at Milk Dust, we encourage healing postpartum through supporting your body with proper nutrition. We also believe firmly in a well-rounded approach to healing that involves caring for your body through healing and corrective movements. Correcting diastasis recti isn’t the full store of getting rid of the mommy pooch. Much of the pooch is also losing weight while breastfeeding, which we have an in-depth post on how to do that as well.

What is Diastasis Recti?

Before we get started on the moves to correct diastasis recti, it is important to fully understand what it is. During pregnancy, the ab muscles separate to allow room for the growing uterus and baby. After the baby is born, breastfeeding stimulates the uterus to contract back to its normal size. As the uterus contracts, the ab muscles can come back together as well. This process takes time, and it is normal to have separation in the first few months of the fourth trimester. During this time, there are some amazing exercises you can do to help repair the ab separation and encourage them to come back together.

Multiple pregnancies means you need these exercises even more:

Having multiple pregnancies causes the thin tissue or fascia that holds your abs together to weaken. Because the fascia gets stretched it isn’t able to hold your abdominal muscles together as closely. Without the extra pull of the mesh between your inner abs, there can be a remaining pooch after multiple babies. This can be rectified to a smaller gap with continuous posture and exercise work, and it is most beneficial to do these in the beginning.

The Top 5 Postpartum Abdominal Exercises To Close The Gap

Standing Vacuum Breaths:

It is very important to practice these vacuum breaths while standing because standing is a functional position. Start by standing with feet shoulder-width apart and relaxed shoulders. Take a deep breath in, and as you exhale pull your abs in as far as you can and hold. Hold as long as you before taking another inhale. Relax on the inhale, pull your abs in on the exhale. Make sure you are filling your lungs in your rib cage with air when you inhale. Perform 10-20 of these every morning. You can do them in the shower or while watching TV.

Pelvic Tilts:

Pelvic tilts are very helpful to retraining the abdominal muscles to come back together. Start by lying on your back with knees bent and feet shoulder-width apart. Let your arms lie next to your sides. Take a deep breath in, then as you exhale, pull your abs in and tuck your pelvis in. Think of zipping up your abs and hold. Then relax your pelvis back down as you inhale again. The key is to contract your abs as you exhale on all the moves. Do 10-20 of these every morning.

Heel Slides:

After your pelvic tilts, while still lying on your back, slide one heel out, so your leg is straight. This is done on the exhale. Inhale as you bring your heel back in. While you exhale and extend the other heel, pull your abs in and control your pelvis. You can use a towel or wear socks to make the heel slide easier. Do 10 slides on each leg.

Bridges:

Continuing on your back, after your heel slides, you can go right into bridges. Start exactly as you are doing a pelvic tilt, but as you tilt bridge your hips up into the air and hold there. You can inhale at the top, keeping your hips up, then exhale, pull your abs in and slowly bring your body back down, one vertebrae at a time. Moving slowly back down allows you to practice controlling the movement with your abs. This is reinforcing the mind-muscle connection that is essential for repair.

Posture Work Against Wall:

For this exercise, you want to go back to standing and use a wall to help. Learning proper posture again after baby arrives is really important to strengthening the abs. When standing against the wall, slide your heels back so they are touching the wall, Roll your shoulders back to touch the wall as well. Pull your upper abdominal muscles in, but do not tuck your pelvis under. There should be a small gap between the wall and your lower back where there is a natural arch. Practice your vacuum breaths in this position. Make sure the back of your head is back touching the wall as well. During pregnancy and holding a new baby tends to pull our necks and shoulders forward and encourage a slouch and pooch. This helps correct that.

Consistency is key with these exercises.

The only way for these exercises to be truly beneficial is to be done consistently over weeks and months. It was 9 months of stretching, and more if you’ve had more babies. This is a natural trauma to the abs, that requires consistent restorative work. Adding this work into your workout routine as a warm up will bring the best results. If you are newly postpartum, creating a morning routine with these exercises will help repair the separation faster and develop more strength for exercising again after 6 weeks.

Losing fat is also essential to reducing the pooch.

If you don’t lose the extra weight gained during pregnancy, the ab separation will repair, but there will still be a pooch of extra fat and skin. The skin won’t go away, but the fat can, and it is possible to lose weight while breastfeeding. Milk Dust is the perfect protein powder to help you lose the weight and keep up your milk supply.

best exercises for the pooch

How To Lose Belly Fat While Breastfeeding

How To Lose Belly Fat While Breastfeeding

Losing belly-fat while breastfeeding doesn’t have to be impossible with the right fitness and diet steps. Belly fat is the area most new mommies want to lose weight, but sometimes it can feel like it will never go away. Here are some easy, yet very effective tips to lose the belly fat while breastfeeding:

Effective Steps for Losing Belly Fat While Breastfeeding:

  • Be Patient: This is a step because if you aren’t patient with yourself as you make healthy lifestyle changes, you will want to give up.
  • Focus on nutrient-dense foods
  • Add in more walking
  • Don’t jump into lots of crunches or ab work!
  • Focus on small snacks and meals
  • Try intermittent fasting
  • Use milk supply boosters

Thinking about all these steps can be totally overwhelming, but let us take you through each one, so you can make your plan to lose the weight, as well as keep your milk supply. We will go over some tips and tricks to keep your milk supply while losing weight, then take you through each step to lose the belly weight. We also have an awesome 10-day sugar detox + weight loss plan, FREE you can use to get started!

How to keep your milk supply while losing weight:

Keeping your milk supply while losing weight is a challenging, but possible! You can start by using galactagogues and supply-boosters to encourage a healthy lactation. We have a lot of information on the specific supplements that work, and of course our protein powder has a unique blend that will help breast milk production. Here are some quick tips that help encourage your body to produce lots of milk as you transition your diet for weight loss:

Increase feedings:

Increasing feedings is going to increase production. By upping the demand, you can increase your supply before you really start making an impact with diet. This will boost your supply to help mitigate and decreases that might happen when your diet, calories and nutrients change.

Add more pumping sessions:

Pumping more is basically the same as feeding more, but adding more feedings doesn’t always work with working and schedules. Sometimes baby’s don’t always want to eat more, so you can use the pump instead.

Wear baby more often:

Wearing baby can add more skin-to-skin contact. This is going to increase the pheromones that help product the oxytocin for lactation. By wearing baby more, or even co-sleeping, you can help increase these chemicals.

Use milk-supply boosters:

Using supply boosters like our protein powder or lactation bars, as well as some teas or supplements can help keep hormone levels stable and milk production going strong. Fenugreek is one supplement in particular that we use in our formula, and many moms have had success with to increase milk supply.

Now that you know how to keep your milk supply flowing strong as you start working on losing weight, let’s get into how to lose the belly fat while you’re still breastfeeding:

Be Patient + Make Small Changes In Your Breastfeeding Diet:

Changing your diet and habits is actually very difficult. People are habitual creatures by nature, so once we develop habits that make us feel good, like tasty food, it is really difficult to change these habits. Especially when the food switches are not as yummy. But, by switching to healthy food that tastes great (like our powder!), and is nourishing, you can get yourself to make changes! Start with small changes. Substitute breakfast for one of our lactation smoothies made with milk dust! Just substituting one meal is a small step with a big impact.

lactation smoothie for weight loss

Focus on Nutrient-Dense Foods For Breastfeeding:

What are nutrient-dense foods? These are foods that have a lot of nutrients per calorie. Think of fruits and vegetables. They are low in calories, yet high in nutrients. Some amazing nutrient dense foods, which we also have in our powder include:

  • Chia Seeds, Flax Seeds, Pumpkin Seeds
  • Spinach + Kale
  • Apples
  • Berries
  • Sweet Potatoes
  • Oatmeal
  • Avocados
lose belly fat while breastfeeding

Start Walking More Often for 45 Minutes At A Time:

Walking is an amazing, free and easy way to help your body burn fat. If you raise your heart rate a bit, but not as much as running, you keep your body in a fat-burning zone. Luckily, walking with a newborn isn’t too difficult, especially if you wear them and go for a walk. Most babies love to be worn and carried, so this makes both mama and baby happy. Some babies do really well in a stroller, depending on their age. By adding 45 minutes of walking to your daily routine, you will add in some fat burning activity to help burn off that belly fat.

Don’t Start Doing A Bunch Of Crunches!

Ab exercises are not going to burn the belly fat. Eating healthy, walking and ultimately burning more calories than you are consuming is going to help get rid of the belly fat, and extra weight all over. You can do some ab-healing exercises to help your muscles repair after baby. By focusing on closing the gap between your ab muscles, this will help your abs return to normal after pregnancy.

The 5 Best Postpartum Abs Exercises To Correct Diastasis Recti

Try Intermittent Fasting While Breastfeeding:

Intermittent fasting can be awesome for burning fat because it helps your body use fat as fuel. By fasting for 14-16 hours, your body has to use stored fat once the glucose is used. By combining this with a nutrient-dense diet, you can lose weight, but still nourish your body for breastfeeding. Intermittent fasting can also help with appetite control and cravings, which are so common while breastfeeding.

Use Milk Supply Boosters:

Milk supply boosters, like our powder, take a lot of stress out of the weight loss process while breastfeeding. By offering your body a helper, you can get back to working out, eating healthy, and losing the belly fat without compromising your milk supply. Most women have a lot of success with out powder because it also offers important B vitamins for energy, lactation herbs, necessary protein and superfoods like Chlorella and Spirulina. Purely supply boosters usually comprise of herbs like fenugreek or milk thistle, which we have as well, but Milk Dust offers a full, nutritional philosophy. We believe in supporting mothers with nutrients and herbs, to allow a mother’s body to thrive and function the best it can.

To lose the belly fat while breastfeeding, make sure to start by following our simple steps.