Whether it's a matter of physiology, diet, energy expenditure, or mindset, postpartum weight is said to be easier to lose for breastfeeding mothers. This is, at least, what is suggested by the experiences shared by women who chose to breastfeed their child. But beyond the myth, does breastfeeding—or even pumping—really help you lose weight faster after giving birth? If so, how?
TABLE OF CONTENTS:
- The “true or false” of nutrition during breastfeeding
- So, does breastfeeding help you lose weight?
- 5 tips for gentle and compassionate postpartum weight loss
The “true or false” of nutrition during breastfeeding
"You should eat more, eat less, or eat better, drink more water or avoid certain foods." When trying to conceive, while pregnant, or breastfeeding, there is no shortage of advice and directives about what you should or shouldn’t eat, and what you should or shouldn’t do. So much so that it can be difficult to sort out fact from fiction, beliefs from sound advice, and myth from reality.
- A breastfeeding mother needs to eat more than before
This is both true and false. What’s true is that breastfeeding increases your appetite. Indeed, to produce breast milk, your body burns several hundred calories each day. However, it’s not really necessary to eat more, but rather to eat better.
In reality, a breastfeeding woman’s diet is roughly the same as that of a pregnant woman, minus the restrictions on cheese, fish, and cured meats: varied, balanced, and as natural as possible (so cut out processed foods). Your milk production depends on the quality of your diet as well as proper hydration.
- Breastfeeding requires a restrictive diet
This is false. Taste of milk, intolerances… While it’s known that a mother’s diet directly affects the taste and composition of breast milk, a strict diet is not necessary during breastfeeding or pumping.
Your milk can change flavor from one feeding to the next, and that’s a good thing—it’s the beginning of an incredible taste journey that lasts a lifetime. As for food intolerances, the issue is never with the breast milk itself, but rather with the proteins (eggs, wheat, shellfish, meat, etc.) that pass into it. Approximately 0.4 to 0.5% of infants are affected by a reaction, which an elimination diet during breastfeeding does not prevent.
- Breastfeeding or pumping can cause nutritional deficiencies
This is false. If you maintain a healthy and varied diet, breastfeeding will not cause any vitamin or trace element deficiencies, not even in calcium.
- Breast milk can be too watery or too fatty
This is false. Breast milk changes from one feeding to the next and even during the feeding itself. Its composition can also change depending on the volume of milk produced and the mother's diet, but it is always sufficient to meet your baby’s nutritional needs up to 6 months old.
- Certain foods slow down milk production
This is true. They are called anti-galactogenic foods. Among them are sage, parsley, peppermint, and artichoke.
- Breastfeeding reduces a baby’s risk of obesity
This is true. Doctors generally observe a lower risk of obesity in breastfed babies and children, or in those who have been breastfed. The SPF (Belgian Federal Public Service) indicates that this protection may be due to the protective agents in breast milk, the fact that it contains less protein, and on-demand feeding.
- A breastfed baby needs to drink extra water
This is false. Up to 6 months old, breast milk fully meets your baby’s nutritional needs, including proper hydration. When it’s hotter in summer, simply breastfeed more frequently. However, starting at 6 months, once solid foods are introduced, babies can drink some mineral water from a bottle or with a training cup.
- Breastfed babies get colic more often
This is false. Currently, science has not yet explained the causes of infant colic. Diet during breastfeeding, strong letdown reflex, changing breasts too quickly during a feeding, as well as digestive system immaturity, emotional releases, or growth pains—all are possible factors. On the other hand, new parents are quick to notice that all babies can be affected, including those who are formula-fed.
That’s why at Élhée, we chose to innovate for the well-being of infants and babies, with the anti-colic baby bottle. Made of soft silicone and equipped with a physiological nipple, it significantly reduces the risk of colic.
So, does breastfeeding help you lose weight?
One thing is certain: to produce breast milk, your body uses the reserves built up during pregnancy. Breastfeeding mothers who maintain a healthy diet in reasonable quantities (without dieting) tend to regain their pre-pregnancy shape a little faster after their baby is born. This is especially true if you exclusively breastfeed for at least six months.
Keep in mind, however, that every woman is different, and other factors like metabolism also play a role in whether or not you lose weight while breastfeeding. Moreover, pregnancy weight isn’t just there to bother new moms. Weight gain is directly (though not exclusively) related to breastfeeding and the fact that the body anticipates increased energy needs by storing reserves. As with almost every stage of pregnancy, hormones also have a role to play in these changes. It’s therefore important to treat your body with kindness after giving life.
It’s also worth noting that restrictive diets are discouraged, as they may lead to fatigue, deficiencies, and decreased milk supply. To shed pregnancy pounds faster, consider resuming gentle physical activity starting from the second or third month postpartum, after consulting your doctor or midwife.
What about pumping?
The principle is the same with pumping since the extra calories burned come from the energy needed to produce milk in the body, no matter how the baby consumes it. Pumping can also make slimming down easier.
5 tips for gentle and compassionate postpartum weight loss
- Eat healthy foods and in reasonable quantities (as you did before pregnancy).
- Drink plenty of mineral water.
- Keep moving—walk, take the stairs, swim… In short, get back to gentle physical activity (as appropriate, in line with any pelvic floor recovery exercises).
- Breastfeed your baby, first and foremost for their well-being—and yours (pumping is also an option).
- Be patient and compassionate with your body.
