Losing weight while breastfeeding isn't as simple as counting calories and exercising more. Weight gain during pregnancy is totally normal, but losing it after pregnancy isn't the same as any other time in life. Sleep deprivation, fussy babies, and overall exhuastion make losing weight so hard as a new mom. As a nursing mother, weight loss needs to be done safely, so milk supply and energy aren't at risk. Many new moms are excited to lose weight after baby, so they can feel themselves again after 9 months of pregnancy. Breastfeeding can bring some challenges for weight loss, some of them including sugar cravings and extreme hunger. Here at Milk Dust, we specialize in nutrition while breastfeeding, specifically by offering a protein powder to help new mommies nourish their bodies, stop sugar cravings, lose weight and keep up their milk production. Protein powders are a great supplement to help with a healthy diet, and they add a great source of lean protein, but the overall diet needs to be full of nutrients. Breast milk product relies heavily on the mother's nutritional intake, so let's go over what a new mom can eat to ensure she gets back to pre-pregnancy weight without losing any milk ounces. Studies have shown that breastfeeding mamas tend to lose weight more than non-breastfeeding mams, so we know that losing weight is possible, but many new moms are doing it the wrong way.
Key Takeaways:
- New moms are often curious about the role pumping plays in postpartum weight loss.
- Exclusive breastfeeding and pumping may have calorie-burning effects that contribute to shedding baby weight.
- Finding a balance between diet, exercise, and health is key to postpartum weight loss while maintaining milk production.
Understanding the Physics of Pumping
Pumping milk is just like breastfeeding. Your body is producing milk, and using calories to create the milk whether it is going straight to baby, or being stored for later! Pumping milk demands energy expenditure from the body. just like breastfeeding skin to skin.Essentially, the breast pump stimulates the nipple just as a nursing baby would. This process triggers the hormone oxytocin, leading to the release of milk. Your body requires calories and energy for lactation overall, and it makes sense that the more your breastfeed or pump, the more calories you are burning. I haven't seen any studies that can tell you if you are burning more calories during pumping or breastfeeding baby, and my assumption is that it is the same. Mamas who are pumping extra, in my opinion, are burning extra calories as well, which is why so many mamas get so hungry while pumping and breastfeeding!
Calories Burned through Pumping
The number of calories burned while pumping milk can vary depending on several factors, including how much milk is being produced and pumped, the mother’s metabolism, and the duration of pumping sessions. On average:
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Breastfeeding or pumping burns approximately 200–500 calories per daydepending on the milk production.
- For each ounce (28 mL) of milk produced, it’s estimated that the body uses about 20 calories.
- If a mother pumps or produces around 25 ounces (750 mL) of milk per day, she can burn approximately 500 calories per day from milk production.
Calorie Burn Breakdown:
- Calories burned per ounce of milk: ~20 calories
- If pumping 25 ounces per day: ~500 calories burned per day
This calorie expenditure includes both the energy required for milk production and the energy expended during the physical act of pumping.
It's important to note that individual metabolic rates and the overall energy cost of lactation can vary between women, but this estimate gives a general idea.
What's the Best Way To Lose Weight While Pumping?
First, you want to set your mind on gradual weight loss. The best thing is to make small changes in your diet, so you can produce enough milk, while also shedding the extra pounds. I've found that diet is 90% of weight loss in the early weeks postpartum. There isn't much energy for working out, and new mamas are really getting used to lack of sleep and adjusting as a breastfeeding mom. So, what you can control that will help with weight loss is your diet. Breastfeeding and pumping burns calories, so you really don't need to worry about working out too much in the beginning. As you start feeling stronger and healing from birth, you can start a slow exercise program that will focus on building back strength and stability, then slowly increase your physical activity level to more intense workouts.
Focusing first on nutrient-dense foods is going to be key to losing weight. Nutrient-dense foods are typically lower in calories, so whenever you switch to a cleaner, more nutrient-dense diet your calorie intake naturally reduces. If you are eating the right foods, your body will have no issues using stored fat as fuel because you are still properly nourishing yourself.
What food are best to lose weight while pumping?
Milk Dust is one of the easiest, most nutrient-dense foods you can add to your diet to help with weight loss. It is formulated as high in protein, low in sugar and there is a specific blend of nutrients and ingredients that balance blood sugar and reduce cravings.
Many mamas don't realize that just adding a lactation supplement of some kind can make a huge difference. Supporting your body from the inside out is actually really important. A healthy diet that focuses on milk-boosting foods can make a huge difference in your breastfeeding journey. Many new mothers don't realize the power of nutrition for hormonal levels, which translate to your prolactin levels. The best way to eat healthy for breastfeeding is to eliminate foods with low nutrients, and increase foods that are nutrient-dense. This will balance your hormones, balance your blood sugar, and ultimately fill in the nutirent-gaps that can cause your to produce less milk. For the best results, I highly recommend Milk Dust Lactation Protein Powder because it is specifically formulated to increase milk supply, give your body the exact nutrients it needs for lactation, and provide extra protein which is essential to your milk supply.
The Milk Dust shakes are either smoothies or just blended with water. They offer hand-picked nutrients for breastfeeding mamas that support lactation and postpartum hormonal balance. Providing your body with key nutrients can dramatically change the amount of milk you are able to store! Milk Dust is particularly effective for breastfeeding and pumping mamas because it targets nutritional needs as well as offering a unique lactation blend. There are very few products on the market that do this, and we are very proud of our formula. Here's what one mama on Amazon said after using Milk Dust,
My son almost 3 months old, with milk dust, I’ve been able to build up a healthy freezer stash for us as well as donate over 1000oz to other moms and their babies. I have a milk dust smoothie for breakfast or after a workout. I’m 3 pounds under my pre-pregnancy weight. The flavor is great, it mixes well into all my favorite smoothies. I could not ask for a better product! - Trisha Byrd
HOW A PUMPING MAMA CAN PROTECT MILK SUPPLY WHILE LOSING WEIGHT:
When breastfeeding, many mamas are concerned that a "diet" will cause milk supply to drop. In reality, calorie consumption doesn't affect milk supply unless a breastfeeding mother doesn't have any fat stores. Fat stores are created during pregnancy specifically for this function. Some mothers think their milk supply is dropping, when it actually isn't. Make sure you know the real signs of a dropping milk supply, which is really important for safe weight loss. Here are some great tips to keep your milk supply up, while losing weight:
- Use milk-supply boosters like Milk Dust (code: LACTATION for 10% off)
- Eat nutrient-dense foods 80% of the time
- Keep up on feedings with baby
- Wear baby skin to skin as often as possible
- Keep physical activity light to start (walking, lower-impact Pilates)
- Try to get enough sleep
- Don't focus on getting enough calories, but rather enough nutrients
- Following these simple tips will keep your milk supply flowing, while allowing your body to also let go of extra wieght. Now that you know how to protect your milk supply, and what to avoid, let's get into some steps you can take, as a nursing mama to get rid of the extra fat.
WHAT FOODS SHOULD A BREASTFEEDING MAMA EAT TO LOSE WEIGHT?
Eating the right foods is the secret sauce to losing weight while breastfeeding. Calories do matter, but nutrients matter even more. Here are some very important, nutrient-dense foods that will help with weight loss as a nursing mama.
- Sweet potatoes
- Apples
- Spinach
- Quinoa
- Beans
- Eggs
- Berries
- Broccoli
- Oatmeal
- Milk Dust (protein powder)
- Whole grains like sprouted wheat bread
- Healthy fats like avocados, fish and nuts
Healthy Foods vs. Quick Fixes
In my journey to shed the baby weight, I've discovered that reaching for whole, nutrient-dense foods over processed quick fixes is the secret weapon. It's tempting to grab a bag of chips or a frozen meal when you're running on minimal sleep and your energy levels are bottoming out. However, I found that when I made an effort to prep meals with healthy fats, lean protein, and plenty of whole grains, not only did I start seeing better results in my postpartum weight loss journey, but I also had more energy to meet my new baby's needs and keep up with my pumping schedule. It's not about denying yourself enough calories; it's about making sure the calories you consume are packed with the important nutrients you and your baby need. And trust me, avoiding those quick fixes and focusing on healthy meals has made all the difference in getting back to my pre-pregnancy weight.
How to Start Workout Out While Pumping:
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. Any kind of activity is going to help you lose the extra weight. The best way to exercise while pumping postpartum is to start slow, build a base of strength, then add in more cardio as you get stronger. 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.
The Perfect Post-Workout Shake for Breastfeeding Mamas
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.
- Blender
- 1 scoop Milk Dust
- 1 cup Frozen riced cauliflower
- 1 handful spinach
- 1/2 Avocado
- 1 cup Milk of choice
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Blend together and enjoy immediately.
The perfect post-workout snacks for pumping 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.
MY TOP TWO TIPS THAT HELPED ME LOSE WEIGHT FAST WHILE BREASTFEEDING:
START WITH CLEANING UP YOUR NUTRITION:
The first thing I do when I am newly postpartum and wanting to start losing weight, is I clean up my overall nutrition. Healthy eating while breastfeeding and trying to lose weight is so much more than just eating more salad or reducing sugar. Actually cleaning up your nutrition means focusing on nutrient-dense foods. Even whole grains can be empty calories because they are more carbs than nutrients.These nutrients are the key to ensuring you keep your milk supply, while also allowing your body to let go of fat. Here are the steps I take to clean up my nutrition: I take out empty-calories and junk food like bread, pasta, crackers, chips etc. They don't offer the nutrients needed for postpartum recovery and lactation I make sure I am getting enough protein (protein shakes were so helpful with my first 3, and I had Milk Dust for my 4th!) I take out dairy because it affacts my blood sugar (I've always had trouble with dairy, and drop weight every time I eliminate it! Try it!) The best thing is to focus on high-quality, lean proteins like free-range ground turkey, free-range eggs, fish, tuna and chicken I keep sugar cravings controlled with my Milk Dust Bars and Milk Dust Shakes (specifically formulated to stop sugar cravings!) Creating a daily routine with these steps will help you keep up your breast milk because there will be plenty of nutrients to support lactation, but help with weight loss because all of these foods are lower in calories. Eating less calories, but super nutrient-dense calories with lean protein means your body can still produce plenty of milk and let go of fat stores. The first three days or so will be the hardest as you make your healthy changes, but once you get over those first three days, you will only feel better and better. This is very different from popular crash diets because we aren't eliminating or reducing macro nutrients like carbohydrates. If you've been successful with Keto or low carb in the past, then your body is probably well adapted to that lifestyle of eating, and you will have a lower risk of a drop in supply if you follow what has worked before! The key is not to do anything super drastic. Don't reduce calories, or count every bite, but focus on making each of your healthy snacks full of nutrients. Gradual weight loss is the best way to go when you are breastfeeding, just to make sure you can keep your milk supply.
I have a free, 10-day diet plan that walks you through all of this, and it will really help guide you on how to fix your nutrition, while also giving you recipes.
INCREASE FIBER AND PROTEIN TOGETHER:
This is a great trick to help you get to your healthy weight, whithout feeling starving. Protein and fiber, combined together, can make you feel super full, but still keep your energy level up. For example, if you eat a huge pan of veggies and egg whites, you may feel super full on about 200 calories. Where as one small cheeseburger can be at least 400 calories and still leave you feeling like dessert. The trick is to make sure you have protein and fiber together at every snack and meal. I promise, this works really well. Try turkey and apple slices, hard-boiled eggs and peppers, cucumbers with hummus and tuna. Roasted veggies with rotisserie chicken or turkey burgers with tomatoes wrapped in lettuce all are examples of fiber and protein meals. My absolute favorite trick is a spinach or strawberry protein shake daily. I use Milk Dust protein, and I actually love it blended with spinach and ice. It makes a huge, creamy milk shake, but also leaves you feeling super full. This will also help with cravings, because you have less cravings when you feel full!
Also read: 5 Reasons Thousands of Moms Are Loving Milk Dust!
