Maintaining a Healthy Size
By Gwen Morrison
Women typically gain between 25 and 35 pounds during their pregnancies. Breastfeeding has often been said to increase a new mom’s weight loss, but don’t count on it as the only way to maintain a healthy weight.
Breastfeeding Moms Lose Weight Naturally
“A woman who breastfeeds burns about 500 calories a day more than they normally would, so some of the weight loss naturally happens if they don’t add extra calories,” says Dr. Jana Klauer, a weight loss and reduction specialist in private practice in New York City. “Five hundred calories a day translates into losing a pound a week.”
Also very helpful in returning to a pre-pregnancy weight is the fact that, according to the American College of Obstetricians and Gynecologists, the process of breastfeeding releases various hormones that help the uterus return to its normal size.
“I’m breastfeeding my 6-month-old, and I’m now 15 pounds thinner than I was when I got pregnant,” says Kathleen McKernan of Riverside, California. “I haven’t been dieting in a traditional sense. For me, dieting demands a certain amount of mental energy. I’d rather focus my mental energy on my baby. However, I do eat primarily whole, healthy foods.”
“One still needs to have an adequate caloric intake to produce milk,” Dr. Klauer says. “Women lose some calcium during breastfeeding, so it is important to eat calcium-rich foods, such as yogurt and low-fat dairy products.”
Dr. Klauer stresses the importance of maintaining a healthy diet while you are breastfeeding and beyond. Busy moms often forget how crucial it is to choose foods that fit the needs of both mother and child. And losing weight naturally is the safest way to return to a pre-pregnancy weight.
“I found that my figure was at its best when I was breastfeeding,” says Lynette Rees from South Wales, UK. “I maintained a good figure for the duration of the breastfeeding. Unfortunately, I put the weight back on after I stopped breastfeeding.”
According to INFACT Canada, a company committed to eliminating commercial pressure to bottle feed, the artificial feeding rate has decreased across Canada in recent years. This is good news to professionals who strive to educate moms on the benefits of breastfeeding their babies. Fitness programs being offered for moms and babies are expected to further encourage moms to stay healthy as they are breastfeeding their infants.
Managing Your Weight
Though many women experience natural weight loss while breastfeeding their babies, some moms are finding it difficult to maintain a healthy balance. “New moms experience a dramatic lifestyle change,” Dr. Klauer says. “Their newborn’s care becomes a priority, and they don’t focus enough on their own exercise and dietary needs. There is also a greater tendency to snack.”
Paula Macdonald, a new mom from London, Ontario, Canada, breastfed her baby for just a short time. “I did it for a few months, and then was unable to continue, so I didn’t experience any weight loss,” Macdonald says. “I am struggling now, almost a year later, to get back to my pre-pregnancy weight. I am taking a yoga class and eating all the right foods. It’s not easy.”
Dr. Klauer suggests that new moms get back to their exercise routines and try to make time to work their way up to at least 30 minutes a day. With proper diet, self-motivation and a personalized exercise routine, women should be able to maintain a healthy weight during and after breastfeeding.
“Buy some aerobic tapes; join some exercise classes or buy a baby jogger,” Dr. Klauer says. “Babies absolutely love the joggers, as they can watch the world go by so quickly. Don’t snack on empty calories, but on foods that will provide nutrients such as low-fat cheese, fruits, vegetables, and nuts.”
Francine Miller, co-founder of WellCall, Canada’s leading provider of accessible and personalized health management services, agrees that it is important for a new mom’s body to have enough calories and nutrients to produce milk.
“A strenuous diet is not the answer,” Miller says. “You should avoid liquid diets or any weight-loss drugs; it is imperative that a nursing mother consume sufficient calories to adequately nourish herself and her baby.”
Miller shares her professional advice for new mothers on the best ways to promote healthy weight loss post delivery whether breastfeeding or not.
“Drink skim milk, instead of whole milk products,” Miller says. “Do not eat fried foods; bake, boil, or roast as an alternative. Eat more fish and less red meat. Eat lots of fresh fruits and veggies, whole grains, and cereals.”
Miller also stresses the benefits of exercise for new mothers. Assuming you are in good health, following a planned exercise program during lactation will make you feel great and energized, especially in the weeks and months after giving birth,” Miller says. “The benefits will be that a new mom will feel great and look better. It will help to maintain her desirable weight and will also help manage any backaches, headaches, stress or fatigue.”
Creating a Balance
As a registered nurse who is certified in maternal care and a board-certified lactation consultant, Anita Krajecki of Naperville, Illinois, shares what she tells her patients about breastfeeding. “I remind my moms that breastfeeding is just one part of the ‘whole’ of who they are,” Krajecki says. “As with everything we do in life, we should create balance. Diet and breastfeeding is also about balance.”
Krajecki points out that while it is true your body requires more calories while breastfeeding, it is important to make wise calorie choices when reaching for a snack or planning a meal.
“A woman who is breastfeeding will usually find herself experiencing an increase in appetite and thirst,” Krajecki says. “Responding with enough fluids to quench your thirst and calories to satisfy your hunger is the best way to meet the increase in caloric and fluid requirements while breastfeeding.”
“Looking for natural foods that are minimally processed, in my opinion, is the best,” Krajecki says. “Our bodies also require lots of fresh water every day. Not drinking enough water can lead to feeling a loss of energy and vitality.”
Along with choosing the right diet while breastfeeding and beyond, it is equally important to get back to a regular exercise routine to strengthen muscles and lose the unwanted weight.
Anita Krajecki, who also founded NurtureWay Inc., a company developed to provide personal care and services to women interested in breastfeeding, stresses that creating a balance is the key for new mothers and their families. “Going for a walk with Baby and Dad is a great way for new moms to get their aerobic workout in,” Krajecki says. “It is also a great way to spend some time together, and everyone will fall asleep easier and sleep better.”
