Losing weight while breastfeeding can be challenging because your body holds onto fat for milk production, influenced by hormones like prolactin that increase appetite and conserve energy, but it's generally safe and often happens with a healthy diet and exercise, though results vary; some mothers lose quickly, while others struggle with stubborn weight due to hormonal shifts or nutrient depletion, emphasizing a balanced approach over strict dieting for sustainable weight loss.
So… the rule of three refers to time - ie 3 hours, 3 days or 3 months. 3 hours: If you pump and plan to use your breastmilk straight away, you can leave it out at room temperature for 3 hours.
Weight Loss in Lactation
Most breastfeeding mothers will lose the 5-15 lbs of ``safety weight'' within a year or less of complete weaning. Often the weight is lost in only a few months. Some lose more and may experience what we refer to as ``The Great Deflate'' where the breasts and other parts of the woman's body have less adipose tissue.
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.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Rule #2: The Breast Milk Storage Guidelines.
The 4-4-4 Rule. Or the 6-6-6 rule. Basically, breast milk is good at room temperature for 4 or 6 hours, in the refrigerator for 4 or 6 days, and in the freezer for 4 or 6 or 12 months. Different professional organizations have varying recommendations.
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.
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.
What foods and drinks should I limit or avoid while breastfeeding?
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 'golden hour' is a term used to describe the first hour after birth. This is a crucial time when mother and baby share their first intimate moments, initiating a bond that is not only emotional but also has significant health benefits. It is during this hour that the first breastfeeding usually occurs.
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.
However, excess fat and loose skin may still remain. During this period, natural weight loss continues, especially if you're breastfeeding, which can burn up to 500 extra calories per day. Many women find their belly begins to flatten with a combination of breastfeeding, gentle exercise, and a balanced diet.
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.
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.
The American Academy of Pediatrics (AAP)3 and the American Academy of Family Physicians (AAFP)4 similarly recommend exclusive breastfeeding for the first 6 months of life, continuing at least through the infant's first birthday, and as long thereafter as is mutually desired.
As a general rule, exclusive pumpers need 120 minutes per day of quality breast stimulation with a hospital strength pump to maintain milk supply.
But people should be informed that nursing a 6-7+year-old is a perfectly normal and natural and healthy thing to be doing for the child, and that their fears of emotional harm are baseless."
Some of the ways she's lost weight include walking, eating more protein, and medication to help with how her body processes food. Clarkson started some of these changes to her diet and exercise routines when she moved to New York City, where she hosts "The Kelly Clarkson Show."
Her diet included meals like vegetable poha, fruit, roti, and grilled chicken. Alia trained with Yasmin Karachiwala, blending Pilates, cardio, and strength exercises. Her 7-day routine included running, push-ups, yoga, squats, and crunches to tone and lose weight.
According to fitness coach Raj Ganpath, losing 10 kg in 2-3 months is possible but highly unsustainable. He explains that to achieve this, you need a daily calorie deficit of about 1,300, which is extremely difficult to maintain.