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.
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.
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.
- Getting as much rest and sleep (what sleep!?) as possible.
- Regulating your blood sugar levels and regulating your nervous system to help you feel calm.
I know that many mothers - myself included - can feel disconnected with their bodies postpartum because of the huge changes that they undergo through pregnancy and beyond. 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.
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