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August marks National Breastfeeding Month. It’s eye opening to know that breastfeeding — a practice from the beginning of humanity — is still something that needs to be promoted and understood.
Only recently, in 2011, August was first recognized as National Breastfeeding Month by the U.S. Breastfeeding Committee in order to create national attention on the importance of making breastfeeding a common practice for every mother. And it’s about time that focus was brought on changes that need to be made to policies, workplace procedures, and the like to make nursing more accepted.
Proving the need for more awareness, there are many misconceptions surrounding breastfeeding. Inaccuracies and old wives’ tales first occur in the breastfeeding how-tos and continue in postpartum care advice. Every new mother hears the rumor that breastfeeding will help with weight loss, but what is the truth?
So, let’s dive in together and figure out the truth to one of the myths on breastfeeding and weight loss: Does breastfeeding really help you lose substantial weight?
Is there truth to this myth about breastfeeding?
There is some truth to the weight-loss powers of nursing. “When you breast-feed, you use fat cells stored in your body during pregnancy — along with calories from your diet — to fuel your milk production and feed your baby,” registered nurse Elizabeth LaFleur advised on MayoClinic.org.
So, yes, fats and calories are burned. About 500-700 calories leave your body, while your intake is about 2,300 calories in a day. This leaves a breastfeeding mama storing about 1800 calories, and that does not equate to substantial weight loss. Unfortunately, for us overtired moms, there is more work to be done in order to lose weight.
Safe weight loss while breastfeeding
To dispel any rumor stating that it is not safe to diet while breastfeeding; it is safe, as long as your doctor has cleared you for diet and exercise.
Eunice Rhee, mother of two boys, reflected on her choices when it came to food and breastfeeding. “Breastfeeding helped me make healthier choices, especially when it came to food and drink,” she told Mom.com. “I was able to drink more water, and I drank less alcohol and caffeinated drinks. I made sure to have a healthy breakfast which helped me eat better throughout the day as well.”
It’s a healthy practice to monitor our food intake, and it’s an especially good thing to consume life-giving foods while we breastfeed. Children's Hospital of Philadelphia offers these guidelines:
- Water: stay hydrated throughout the day, and try to reach 64 ounces of water
- Protein based foods: consume lean proteins for 2 to 3 servings a day
- Calcium-rich foods: consume leafy greens that have calcium for 2 to 3 servings a day
- Fruits: consume a variety of fruits for at least 2 servings a day
- Vegetarian and vegan diets: it is encouraged for those following a vegetarian or vegan diet to consult with their doctors
Take time to exercise
Although it may seem like there is no time for it, there are exercises that can be done while with your little one, like going for a walk (which benefits both you and your baby.) Find a way to relieve stress and welcome endorphins through a gentle online yoga class or a spin on your stationary bike (make sure to keep baby in sight at all times.). No matter what, choose the best habits that will help you continue the journey towards your recovery.
Is there anything I should not eat? What foods to avoid while breastfeeding
Whether you’re dieting or not, it’s a good idea to pay attention to what you’re eating while you breastfeed; there are some foods that would best be consumed in limitation or not at all:
Fish with high amounts of mercury
If you love fish, then you don’t have to avoid all fish while breastfeeding. Many fish, with low amounts of mercury, can be eaten up to three times a week. Fish with high amounts of omega-3 fats are key to keeping your baby happy. What breastfeeding mothers should avoid are: shark, swordfish, orange roughy and all other fish with high mercury levels which can cause damage to a baby’s brain development.
Overloading on caffeine
Unlike the rumor that any amount of coffee is bad, it‘s advised that some consumption is acceptable, but too much can overly energize your little one. Caffeine can potentially commit at least two acts of treason: overstimulate your breastfed baby and diminish your milk supply.
Consuming high amounts of dairy
If it’s found that your baby had an allergic reaction to the dairy in your system, consider avoiding cow’s milk and choosing calcium-rich foods like dark colored veggies.
Carbonated beverages
In small amounts soda will not harm your child; however, do note that too much soda — meaning, too much sugar — has been found to slow brain development in a child.
As you think about what healthy will look like for you while you breastfeed your child, create a weight loss plan that makes sense to you. Research and talk with your doctor, and then begin the journey to your desired self.
