Losing weight while breastfeeding can be both easier due to extra calories burned making milk (500-700 daily), potentially using stored fat, but also harder because the body might hold onto fat for milk production, compounded by sleep deprivation, stress, and increased appetite, making it crucial to focus on nutrient-rich foods and gentle activity for slow, safe loss, as quick diets are discouraged.
Losing weight while exclusively breastfeeding is possible with a moderate calorie deficit that does not compromise milk supply. Aim for gradual weight loss by consuming nutrient-rich foods and staying hydrated. Avoid drastic calorie cuts or intense exercise that may reduce milk production.
Frequently cited problems with breastfeeding include sore nipples, engorged breasts, mastitis, leaking milk, pain, and failure to latch on by the infant. Women who encounter these problems early on are less likely to continue to breastfeed unless they get professional assistance.
The "4-4-4 rule" for breast milk is a simple storage guideline: fresh milk is good for 4 hours at room temperature (up to 77°F/25°C), for 4 days in the refrigerator (39°F/4°C or colder), and up to 4-6 months (or longer) in a standard freezer (0°F/-18°C). It's a handy mnemonic, though some organizations like the CDC recommend up to 6 months in the freezer and the AAP up to 9 months, with deeper freezers offering even longer storage.
If you're gaining weight while breastfeeding, you're not alone - and it doesn't mean you're doing anything wrong. Breastfeeding isn't a guaranteed fat-burner, and many other factors (sleep, stress, hormones, thyroid health) play a role.
The hardest months of breastfeeding are typically the first month, due to latch issues, constant feeding (cluster feeding), and supply concerns as your body adjusts, and around 3 months, often called the "three-month crisis," marked by fussiness, distractions, and changes in sleep patterns that can make feeds harder. While the first few weeks are intense, overcoming these challenges often makes things much smoother as you and your baby find your rhythm.
Since a breast pump mimics a baby sucking at the breast, your body responds similarly when it comes to the metabolic response. But while both pumping and breastfeeding burn calories, breastfeeding tends to be more efficient and therefore moms who breastfeed do it more often, burning more calories in the long run.
As a general rule, exclusive pumpers need 120 minutes per day of quality breast stimulation with a hospital strength pump to maintain milk supply.
She adds that if you're exclusively breastfeeding, you could burn around 500 to 700 calories a day. But if you're breastfeeding part-time, you might only burn 250 to 400 calories a day.
A study conducted by researchers from Cambridge, London and Paris found that formula fed babies seemed to smile more and cry less than breast fed and combination fed babies. The study also showed that formula fed babies settled to sleep more easily.
Percent of mothers who breastfed were as follows: never (28.6%), 6 weeks (50.3%), 6 months (26.4%), 9 months (16.6%), 12 months (9.7%), 18 months (2.7%), 20 months (1%). We windsorized the 2% of mothers who reported breastfeeding longer than 24 months.
What foods and drinks should I limit or avoid while breastfeeding?
Weight loss blockers often include calorie creep (underestimating intake), a slowing metabolism as you lose weight, hormonal imbalances (like thyroid or cortisol issues), poor sleep, chronic stress, and not enough protein/too many processed carbs, leading to plateaus; addressing these involves adjusting calorie intake, increasing activity, improving diet quality (more protein/veggies, fewer sugars/refined carbs), managing stress, and ensuring sufficient sleep.
The 30-30-30 rule for weight loss is a simple morning routine: eat 30 grams of protein within 30 minutes of waking, then do 30 minutes of low-intensity cardio (like a brisk walk) to help with fat loss and appetite control, according to this article from Moshy. Popularized by Tim Ferriss and wellness podcaster Gary Brecka, this method aims to kickstart your metabolism, increase fullness, and burn fat by leveraging your body's depleted glycogen stores after sleep, but it's not a magic bullet and works best as part of a balanced lifestyle, note Healthline and this article from bodyandsoul.com.au.
The metabolic energy needed to breastfeed a baby each day is the amount you'd use to walk seven miles! Current breastfeeding rates (reported in 2016) showed that 81% of infants are breastfed initially, 51% are still breastfeeding at 6 months, and 31% have continued to breastfeed at 12 months.
These hormonal changes can affect your metabolism and make it harder for your body to shed excess weight. Additionally, prolactin, the hormone responsible for milk production, can increase appetite and fat storage, making weight loss even more challenging for breastfeeding mothers.
You can continue to breastfeed when you have a cough, cold, the flu or COVID-19. Your child will not catch the infection from your breastmilk. Your milk will contain antibodies to the infection, which may protect your child.
The American Academy of Pediatrics and the World Health Organization recommend continued breastfeeding along with introducing appropriate complementary foods for up to 2 years or longer.
The length of a breastfeed varies a lot between babies and also throughout the day. It is normal for a breastfeed to last anywhere between 5 minutes and 40 minutes, or sometimes a little longer.
Exclusively pumping is usually harder than breastfeeding. It can feel very time consuming and overwhelming to pump, bottle feed and sterilise equipment while juggling a hungry baby. Being tied to a pump at regular intervals can be limiting especially when away from home.
The average cumulative weight loss at 6 months post‐partum was 2.561 kg (SD 4.585), increasing at 12 months (3.066 kg; SD 5.098) and decreasing at 18 months (1.993 kg; SD 5.340), being 1.353 kg (SD, 5.574) at 24 months post‐partum.
There's no single "No. 1" weight loss drink, but water is universally recommended as the foundation for weight loss due to its zero calories and appetite-reducing effects, often followed by green tea and black coffee for their metabolic boosts from caffeine and antioxidants like EGCG, while apple cider vinegar (in moderation) and protein shakes can also support goals by increasing fullness and metabolism.
It's worth noting that if you exclusively pump, your baby is still getting the nutritional and health benefits of breastmilk. There are many components of breast milk that meet your baby's needs. These include: Carbohydrates, such as lactose, which support a healthy balance of bacteria in your baby's stomach.