I share this post because I get asked about breastfeeding and weight loss all the time, not because I believe that any lactating mother should be dieting or trying to lose weight.
I personally did not weigh myself for at least a year postpartum, because I did not have the time, energy or desire to track my weight loss/gain. My weight fluctuated throughout my breastfeeding journey, as did my energy levels (and my stress levels…)!
The relationship between breastfeeding and weight loss is a complex one. Nontheless, it is a commonly held belief that breastfeeding helps mothers to lose weight. Whilst that is true for some, it simply isn't the case for all. Here’s why…
Your body needs significantly more calories whilst you are lactating (between 300 - 700 depending upon your metabolism and activity levels). Paradoxically, if you do not eat enough calories or get enough nutrients, your body may hold onto excess weight because your nervous system feels unsafe. That is to say, if your body perceives a state of survival, it may conserve your energy stores. This underscores the importance of eating a nourishing, nutritious diet whilst breastfeeding, Note: I know that this can feel utterly impossible sometimes, but this article & meal planner will help.
Breastfeeding suppresses oestrogen and progesterone levels. This hormonal shift can either dramatically increase or suppress your appetite (particularly if you are stressed). This can result in weight loss or weight gain, depending upon your unique body and circumstances. Stress is another factor that can significantly influence your appetite (whilst lactating or not).
If you are breastfeeding on demand, you are likely being woken frequently overnight. When we are sleep deprived, our bodies produce higher levels of the stress hormone cortisol. Your body may hold onto excess weight or struggle to maintain a healthy weight in a prolonged state of stress.
Ghrelin - the hunger hormone - is also released at higher levels when you are sleep deprived.
As well as this, breastfeeding causes your blood sugar levels to drop, which can cause hunger pangs.
Losing excess weight whilst breastfeeding is not as straightforward as counting calories and moving more because lactation has a significant impact on your blood sugar levels as well as the hormones that regulate appetite.
Tips for maintaining a healthy weight whilst breastfeeding include:
- Getting enough calories and nutrients to nourish your body.
Focus on eating nutritionally dense foods like fruit, vegetables, nuts, seeds, dairy or alternatives and protein. You can read more about this, here.
- Getting as much rest and sleep (what sleep!?) as you possibly can.
If you are home, going to bed at the same time as your baby or children is the easiest way to get even a little more sleep. To do this, get ready for bed at the same time as your little one(s) and doing any meal prep/packed lunches, etc for the next day whilst your children are still awake. This takes discipline and time to implement, but in my experience and for many of my clients, it is a game changer.
- Regulating your blood sugar levels and regulating your nervous system to help you feel calm and safe.
Eating enough nourishing food throughout the day is undoubtedly easier said than done whilst you are also breastfeeding - which is a full-time job in itself. It is even harder if you are working outside of the home too. Setting a timer on your phone can help you remember to eat and drink enough throughout the day. Another tip is to eat and drink every time that your baby nurses, or when you pump.
Practising breathwork, walking outdoors, and meditation are all simple yet powerful ways to calm your nervous system. A particularly straightforward breathing exercise, utilised by Navy SEALs in high-pressure situations, is known as box breathing. This technique can be practised anywhere, even while nursing or pumping, and may assist with the let-down reflex. To practise box breathing:
1. Inhale: Breathe in slowly and deeply through your nose for a count of four.
2. Hold: Gently hold your breath for another count of four.
3. Exhale: Exhale slowly and fully through your mouth for a count of four.
4. Hold: Pause and hold your breath again for a final count of four.
Repeat this cycle for several minutes, or until you feel a sense of calm and focus. Box breathing can be practised anywhere and at any time, making it a versatile tool for managing stress and enhancing concentration. Regular practice can help regulate your breathing patterns, reduce anxiety, and promote overall well-being.
Remember, it’s important to listen to your body. If at any point you feel lightheaded or uncomfortable, return to your normal breathing pattern. With consistent practice, box breathing can become a valuable part of your relaxation routine, supporting both your mental and physical health during your breastfeeding journey and beyond.
I know that many of us feel disconnected from our bodies postpartum, because of the huge changes that they undergo through pregnancy. Whatever your size and however you feel about your body right now, I hope that you know that you are an incredible, life-giving and life-sustaining goddess of light and love.
Click here to read the blog, ‘How to Eat Well Whilst Breastfeeding,’ which is all about how to nourish your body as a nursing and/or pumping mum. This post was inspired by mothers around the world and by my live conversation with Head of Nutrition (and new mother), Francesca from Future Woman.
With love,
Danielle
❤️
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