Breastfeeding doesn’t always guarantee weight loss. Here’s what you need to know…
DISCLAIMER: Please note we support all mums. Feeding your baby always should come first. Our aim is to educate all mums on a series of topics including breastfeeding and losing the baby weight.
Some mothers are desperate to lose weight after the birth of their child. Others do not even think about it until even a year after their child is born or even later.
One common misconception is that breastfeeding guarantees rapid weight loss. Experts say that while nursing your little one does help burn calories, you’ll also likely be craving more food too.
Ultimately, the most important thing is that your baby is fed first.
If you are ready to lose weight while breastfeeding, then here’s what you need to know…
Breastfeeding doesn’t necessarily mean instant weight loss
Studies have shown that breastfeeding mums burn between 200-500 calories a day and the recommended average amount of calories needed in breastfeeding is 500 calories per day on top of your normal daily energy needs.
However, breastfeeding mums tend to feel hungry most of the time, as the breastfeeding hormone, prolactin, increases appetite.
But that doesn’t mean nursing mums should not eat those extra calories!!!!
One of the key points about breastfeeding and exercise is that women who are breastfeeding must ensure they are consuming the correct amount of calories.
If a women is breastfeeding, exercising and restricting calories then there is the issue of decreased energy levels and running the risk of the body going into starvation mode – as well as potentially affecting milk production levels.
The biggest tip for breastfeeding mammas looking to lose the baby weight, is don’t pressure yourself. Do it when you are ready.
Exercising while breastfeeding for mental health
Research shows that exercise has so many benefits for mental health as well as physical health, with many mums citing exercise helps them when it comes to dealing with a serious mental health issue like postnatal depression.
6 top tips for losing the baby weight:
1. Make good food choices
Some good tips for losing weight after giving birth is to make healthy food choices. If you are a tired mum with a newborn, you may want to eat biscuits and doughnuts. But instead, you can try healthier options, such as bliss balls or healthier treats such as our popular and healthy Weet-Bix slice.
2. Get out and about when you can
Walk whenever you are able to. Take the stroller to the shops, it will do both you and bubs some good to get some fresh air. It may make you feel better and give you something to do.
3. Eat smaller meals more frequently
Babies are demanding and it’s often hard to find the time to even eat! But it’s important that you do eat regularly to keep your energy and milk supply up.
Eating regularly will also help curb those big hunger pangs that have you running for the cupboards. Why not try meal prepping on the weekend for the week ahead?
That way you’ve got a heap of ready-made meals you can easily access.
Here are some meal prep tips to follow.
4. Avoid processed foods
These won’t give your body good nutrients and will send your blood sugar and cravings up and down.
Try our healthy hamburger recipe with HALF the calories.
5. Exercise lightly and gently when you can
Don’t put pressure on yourself to do too much as you could experience muscle separation, also known as diastasis recti.
6. Our Healthy Mummy smoothies are also breastfeeding friendly
The Healthy Mummy smoothie has been created to help mums benefit from a wide range of nutrients which can also help support your healthy eating plan and exercise routine if you are trying to lose weight.
The smoothie range has been formulated by leading nutritionists, dieticians and with input from Monash University.
It offers an excellent source of essential vitamins, minerals, nutrients and important antioxidants.
Buy your Healthy Mummy Smoothie HERE.
When you’re ready, join us on the 28 Day Weight Loss Challenge to lose the weight in a healthy way
The 28 Day Weight Loss Challenge is an affordable, breastfeeding-friendly and realistic program that helps mums tackle their diet and improve their overall health through weekly and customisable meal plans, at-home exercises and 24/7 social support.
Our Challenge entails:
- 28 days of at home exercise routines (no gym needed) – with video instruction
- Customisable and breastfeeding friendly meal plans
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands of EASY-TO-MAKE recipes!
To find out more on the 28 Day Weight Loss Challenge click here.
Breastfeeding Plus – to support mums and their milk supply
The Healthy Mummy’s Breastfeeding Plus can help give new mums a boost of energy (and let’s face it, we can all benefit from that) and has been linked to better mental health during the postnatal period.
If you want to prolong your breastfeeding relationship, or boost a low supply, Breastfeeding Plus can be beneficial.
Breastfeeding Plus can assist with energy levels, immune function and support breast milk supply by providing mothers with a boost of vitamins and minerals to aid in recovery post birth. The aim of this product is to focus on mums nourishing their body to feed their baby.