As a nursing mother, weight loss needs to be done safely, so milk supply and energy aren't at risk. Many mamas 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 supply. A protein powder is a supplement thought. It is a huge help to new mommies, but it is also best to follow a well-rounded, healthy diet.
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
- Milk Dust (protein powder)
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What should a nursing mother avoid to lose weight safely?
A nursing mother can absolutely lose weight safely by eating the foods we listed and staying as active as possible. Breastfeeding does burn extra calories, so calorie restriction doesn't have to be the way to lose weight. There are a few important points to keep in mind to lose the weight safely:
- Do not restrict calories to the point of extreme hunger
- Keep energy levels up with healthy carbs from fruits, veggies, sweet potatoes and oatmeal
- Don't fill up on crackers and chocolates
- Avoid deep fried foods, processed meats and breads
- Take out dairy because of the affects on insulin
- Take out white carbs like breads and potatoes
- Avoid calorie-dense cheeses and butter
By taking out many of the calorie-traps that fill your body with no nourishment, a nursing mother can lose weight without losig milk supply. There are some very specific ways you can protect your milk supply while losing weight, so you can be sure your baby won't suffer at all.
How a nursing mother 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:
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.
Steps for a nursing mother to lose weight safely:
- Reduce carbohydrates and sugar intake
- Fill your plate with fruits and veggies
- Use the size of your fist for protein servings
- Drink plenty of water to avoid dehydration
- Focus on protein at every meal
- Add fiber-rich foods at every meal
- Walk 45 minutes a day
Following these simple steps can actually make a big difference. The issue for many women is that they don't stay consistent. Consistency is the key in weight for anyone, and the same goes for weight loss while breastfeeding.
How much weight can a nursing mother lose while breastfeeding?
Many nursing mothers want to know right away how fast and how much weight they can safely lose. If you are exclusively breastfeeding, you are most-likely burning anywhere from 300 to 500 calories a day. If calorie consumption remains at a level that doesn't cause fat storage, then breastfeeding itself can help you lose about 1-3 lbs a week. Much of this depends on your metabolism, current weight, height and activity level. It also depends on how much you are breastfeeding.
If you eat a healthy, nutrient-dense diet, and exclusively breastfeed, you can lose weight quickly. Depending on how much you have to lose, the extra weight can be gone in a few weeks or months.
What happens if I'm not losing weight while breastfeeding?
Many nursing mothers are not losing weight simply because they are eating too many calories. Most of the time, focusing on nutrient-dense foods fills your daily nutrient-needs on less calories. Some mamas still go overboard on the healthy foods. Nuts, avocados, rice, high-fat proteins and butters can add in many hidden calories. The first thing to do when you aren't losing weight is to see how much you are eating - even if you think you are eating only healthy foods. Tracking your food intake for three days will be a reality check, and help you realize which foods are adding up quickly.
After tracking food intake, if you know you aren't eating too many caloires, then start adding in some more activity. Having a new baby can cause your life to become more sedentary with all the sitting, nursing and holding a baby requires. Try wearing baby on walks more, add in some easy strength work, and work on getting your metabolism to speed up a bit.
If you are working out, walking a lot during the day and eating the right amount of calories, nutrient deficiencies can limit fat metabolism. This is why Milk Dust
can be such a helper for weight loss. Milk Dust
offers many of the nutrients new, postpartum mamas need like Folate and B12. These two nutrients alone can help with metabolism, energy and hormonal function, which can assist your body in letting go of extra fat.
Losing weight as a nursing mother can be done safely and effectively with the right diet and nourishment.