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If you are breastfeeding your baby and do want to lose weight – the good news is that you can lose weight in a healthy way whilst still making sure your bub gets all the nutrients it needs.
At The Healthy Mummy we believe that breastfeeding and weight loss can go hand in hand which is why we have ensured that our 28 Day Weight Loss Challenges and our Healthy Mummy Smoothies are safe for breastfeeding mums.
Since 2010 we have helped mums lose over 3 million kg on our breastfeeding friendly plans (scroll below to see lots of incredible results from mums on our plans).
There is no right or wrong time to start thinking about pregnancy weight loss – unless you have a medical problem where weight loss is essential. But instead no one should ever feel pressured to lose weight and you should only do it when you feel 100% emotionally and physically ready to do so.
But if you are breastfeeding and do want to start losing baby weight, the good news is that it is possible to lose weight when breastfeeding providing you follow a breastfeeding safe diet – such as The Healthy Mummy.
This means following a diet plan that is based on healthy eating principles and light exercise and is free from caffeine and any weight loss accelerants.
It is important not to follow any extreme diets which advise cutting out food groups or eating too much of one group – for example a diet that tells you to only eat protein each time you eat.
Our plans help to nourish your body and ensure you lose weight in a safe and healthy way.
So the good news is that if you are breastfeeding, you can still follow our weight loss plans – the key is to increase your calorie allowance on our plans by approximately 500 calories to give your body the extra calories it needs to produce milk.
You can increase your calories by having an extra 2-3 snacks from our suggested snacks or you can increase your portion size of the meals. We list ideas on how to increase the portion size on each of the recipes in the 28 day challenges
If you are choosing to include our Healthy Mummy Smoothies on the 28 Day Weight Loss Challenge, these are also safe for breastfeeding mums, they are 96% sugar free, and are fructose free. You can see some more information here on what makes our smoothies different.
And as knowledge is power, we have given you some key information to arm yourself with so that you can lose weight with confidence when still feeding your baby.
Breastfeeding burns up a lot of energy (calories/kilojoules) to make breastmilk, particularly for mothers who are exclusively breastfeeding. These mothers should include 2-3 extra snacks per day (approximately 500 calories).
If you are unsure of how many calories you need in breastfeeding and weight loss you can work your daily energy needs out here – then you add 500 calories on for breastfeeding. But remember, nothing is set in stone, and if you are hungry eat more or if you are full eat less. See the calculator here
While breastfeeding, certain nutrients, energy and fluids will be in high demand, much more so than during pregnancy. These include:
There are no hard and fast rules about what a mum shouldn’t eat when breastfeeding – other than certain supplements mentioned above and alcohol. However there are certain foods which have been shown to cause upset in the baby – whether that be sickness, eczema, colic, trouble sleeping and irritability.
However, each baby is different and you should monitor yours to see how he reacts to certain foods and contact your Doctor if you are concerned about any reaction– below is a list of common foods listed by mums and Doctors as more likely to cause some kind of reaction with your baby:
More than anything it is important to eat a balanced diet when breast feeding and if you are trying to lose your baby weight, do so in a safe way and aim for approximately 500g-1kg per week.
Some babies have allergies, colic or digestive issues and can react to an array of different foods. If your baby is particularly sensitive we advise discussing a food plan with your Doctor and sticking to a plain diet with low taste foods to avoid any reaction.
When it comes to your milk supply, it’s not so much weight loss that’s the issue, more so the way you choose to lose weight. Dramatically reducing calories, restricting certain food groups or engaging in high intensity exercise can all play a role in reducing your supply.
On the other hand, undertaking a healthy eating plan that focuses on providing your body (and baby) with all the nutrients you need, may actually help support your supply, especially if you’ve struggled to eat properly in the past.
Ensuring that you’re including regular, nutritious meals that contain adequate amounts of protein, carbs and healthy fats in your diet is essential for both your milk supply and own health. A healthy baby needs a healthy mum so taking care of your own health is absolutely vital, especially when breastfeeding.
A healthy and varied diet can help support a healthy supply as well as give you lots of energy, but what about foods and herbs that are reported to give a visible boost to your milk levels? These menu items, commonly referred to as lactogenic foods or herbs, are said to help increase your milk production, boosting your supply temporarily. It is often thought that by boosting your supply, your baby will eat more, which will then encourage your breasts to continue to produce a higher level of milk.
The scientific community errs on the side of caution when commenting on the actual evidential proof that certain foods or herbs can increase milk production, but the anecdotal evidence from other mums often hints strongly at the success of food and/or herbs in boosting their supply. Provided you don’t have any allergies to these foods or herbs, or go overboard, there’s no reason why you can’t include them in your diet if you are concerned about your supply.
A Healthy Mummy Smoothie is a great option as it contains all the essential elements of a nutritious meal, along with ingredients like fenugreek and flaxseed that can help support your supply. A smoothie for breakfast and/or lunch is a quick and easy way to ensure you’re eating well, even when you’re pushed for time – and we suggest snacking in between meals too.
P.S – if you are looking for healthy eating and weight loss plans – all Healthy Mummy Plans are safe in breastfeeding
Mums have incredible results on our plans. Whether mums have 50kg or 5kg to lose we can help.
You can see results from mums sending in their weight loss results and you can also join our private group to see 1000’s of results from mums and be part of our supportive community of like minded mums on a healthy weight loss journey
“Making the decision to completely change your life isn’t easy. But for me, being overweight, unfit, unhealthy and lethargic was without a doubt so much harder than what the past 18 months has been.
I’ve lost 41kgs using the 28 Day Weight Loss Challenges and Healthy Mummy Smoothies. The Healthy Mummy has helped make it easier to make such big changes. Choose your hard!”
“When I found The Healthy Mummy in August 2014 I was desperate to lose weight for my wedding but was so overwhelmed with the amount I needed to lose. After years of losing and gaining weight I needed something I could easily follow, adapt for my family and be able to maintain.
As soon as I looked at the 28 Day Weight Loss Challenges I signed up and ordered some smoothie tubs, it has been one of the best decisions for myself and my family. I lost 52kgs in 15months and gained more energy, confidence and fitness. I’ve had some extremely hard days and weeks we all do, but what’s important is to never give up.”
“20kgs gone and so much more confidence gained, thanks to all things Healthy Mummy”
We are absolutely not here to put pressure on mums to lose weight. We instead offer support, advice, plans and products to help mums lose weight when they are 100% physically and emotionally ready to do so – which could be a few months post birth or a few years. Everyone is an individual and we treat them as such.
The aim of The Healthy Mummy focus is to educate mums how they can make small changes to their life to become healthier and also show them how they can change their life to a healthy one for them and their family.It is not about making extreme changes to your life or about becoming a health and fitness fanatic and is instead about making health fun and part of your life as well as giving useful healthy life information across all aspects of a mums life
The Healthy Mummy has an expert team of nutritionist and exercise specialists who create all the products, meal and exercise plans and
You can see the full range of products in our shop here
Or you can join the Challenge directly here