Setting Expectations Around Breastfeeding and Weight Loss

We usually love to bust breastfeeding myths, but in this case it feels a little mixed. It’s not the news you might want to hear! There is very persistent belief that breastfeeding will ensure that you lose your pregnancy weight quickly and completely. Sadly, that is not necessarily true.

You Might Lose Weight by Breastfeeding

Some people do actually lose weight quickly after giving birth when they are breastfeeding. Does this mean breastfeeding was responsible for the weight loss? Not necessarily. About one third of people lose weight in those early months breastfeeding. It might be a lot of weight loss and it might happen fast. Most people burn an extra 450-500 calories a day when breastfeeding. If you are taking in a normal amount of calories for weight maintenance and no extra, you will lose weight.

You Might Maintain Weight by Breastfeeding

Another third of people actually just stay the same weight. Everyone loses a significant amount of weight just by giving birth. The average weight loss is 15-20 pounds. That’s the weight of the baby, placenta, and lots of extra fluids. But then the weight loss might stop there and stay the same even if you’re breastfeeding. This happens if you are taking in an extra 450-500 extra daily calories over the recommended amount for maintaining your weight.

You Might Gain Weight by Breastfeeding

The final third of people will actually start to gain weight after the initial loss from birth. Not many people will be thrilled to hear this! You will likely gain weight if you are taking in more than an extra 450-500 extra daily calories over the recommended amount for maintaining your weight.

Why the Difference?

There are so many reasons you might gain or lose weight after giving birth.

The postpartum (after birth) period can be very challenging. It can be physically challenging. You might be up at night pacing the floors with a baby or have a heavy baby who needs to be held at all times! The extra physical challenge can burn extra calories. This was my second experience. My second baby was very large and very unsettled. I did a lot of pacing and baby wearing with a large weight, not to mention the fact that I had a toddler to chase around too. I very quickly dropped a ton of weight after his birth!

On the other hand, you might have a very sleepy low maintenance baby and have a lot of physical recovery to do after a cesarean birth or a more difficult vaginal birth. You might not have an older child to take care of. In this case, you might be in bed a lot snuggling with your baby so you burn fewer calories.

Some people have a very hard time eating during pregnancy due to nausea, indigestion or heartburn. That might completely change immediately following birth and then you might feel VERY hungry and want to eat all the things you didn’t get during the pregnancy. In this case, you might start to take on a few too many extra calories. This was me after my first pregnancy. I was so miserable during pregnancy because I could hardly eat. I had constant nausea and heartburn. As soon as my baby came out, I was SO HUNGRY and so excited to eat food again!

Some people experience a lot of anxiety after birth. That might be because you’re learning to take care of a new baby, or because of hormonal changes, or because of other stressful challenges. High levels of stress can affect appetite. You might not feel hungry, or you might be someone who “stress eats”.

And some people experience depression in the postpartum period. Depression can definitely have an impact on appetite. You might not feel like eating at all, or you might feel like eating constantly.

How to Manage Your Weight Postpartum

There isn’t a magic formula, and it’s important not to depend on breastfeeding to fix things for you. It’s true that it can give you some extra calorie burning capabilities. If you want to lose weight, it can help, but only if you make sure to stay aware of your calorie intake and activity level. You may still need to do some conscious balancing if you’re trying to lose weight or avoid gaining weight. You might try focusing on some things such as:

• Eating healthy and easy to digest foods: Immediately following birth, there is a lot of physical healing to do and it’s also important to do the work to keep your bowel movements easy and regular. Your body needs energy to do this. Eating well-cooked, warm, and easy-to-digest foods can help. You’ll want to get plenty of water and plenty of fiber from fruits and veggies. When you’re eating well, you’ll likely get only the calories you need. If you are eating less nutritious foods, it can be easy to get into a cycle of craving those foods and ignoring the healthier options.
• Prioritizing your mental health: If you notice that you feel very anxious or have a low mood, I recommend that you get an assessment and get help. You might get talk therapy or medication or both. Also be sure to prioritize your sleep. That can have a big impact on your mental health. If you can manage any amount of anxiety or depression quickly, you’ll be less likely to experience too much weight gain or loss.
• Introducing activity safely: This one is tricky because you don’t want to do too much too soon. A body really does have a lot of healing to do after birth, and getting back to a high level of activity too quickly can lead to long term problems such as pelvic organ prolapse. This can cause symptoms such as incontinence, painful sex, heaviness or bulging in the vaginal area. Getting rest in the first few weeks postpartum is very important for your healing and future health, but then introducing some light activity can feel great and help burn calories if you are hoping to lose weight.
• Staying aware: This might be the hardest but most important piece for a new parent. Pay attention to how things are going. Are you noticing how much you’re eating and what? Are you paying attention to your sleep and activity level? It can be really hard to pay attention to yourself when you’re so focused on a new baby, but you are worth it and your family needs you to be healthy.

Remember to Be Easy on Yourself

You may or may not lose weight. You may or may not WANT to lose weight. Whatever your situation, remember that you are not supposed to make things happen overnight. It took many long months for your body to grown a baby and a placenta. Your body worked really hard to stretch and accommodate your pregnancy. It’s important to give it the time it needs to heal and recover. It shouldn’t happen overnight, and you’ll feel better about your body and about yourself if you can set reasonable expectations. Whether you’re breastfeeding or not, returning to a more normal size for you can be a slow process. That’s healthy. Try to rest and enjoy your new baby as much as you can in the early weeks especially. And prioritize taking care of your mind and body. This doesn’t mean whipping it into shape, it means being mindful, gentle and loving. You deserve it!