It is possible to speed up weight loss without depriving babies of milk, though. Another study found that by restricting calorie intake to about 2, calories a day and doing 45 minutes of aerobic exercise four times a week, women lost around 0. Even so, biological differences will mean that some women will find it easier to lose weight, and others harder. The fact that super-sporty Serena Williams struggled to shift her baby weight, despite eating a sugar-free, vegan diet, is testament to that.
Why the truth about breastfeeding and weight loss is far from the myth. Consuming less than calories per day most women should stay at the high end of this range may put your milk supply at risk, as may a sudden drop in caloric intake. See Can I diet while breastfeeding? An exclusively breastfeeding mother, on average, needs to take in calories per day above what was needed to maintain pre-pregnancy weight. Per Breastfeeding and Human Lactation Riordan, , p.
The Institute of Medicine notes that the median amount of fluids typically consumed by breastfeeding mothers is 3. It is not necessary to force fluids; drinking to satisfy thirst is sufficient for most mothers to stay hydrated. Pumping moms may find that they need to pay more attention to remembering to stay hydrated. Signs that you are not getting enough fluids include concentrated urine darker, stronger smelling than usual and constipation hard, dry stools. Unless you are severely dehydrated, drinking extra fluids beyond thirst is not beneficial, may cause discomfort, and does not increase milk supply.
Thus, careful attention to adequacy of fluid intake is warranted in such situations, but under most conditions there appears to be no justification for emphasizing high fluid intake as a way to improve milk production.
For mothers who are engorged, attempting to reduce breastmilk oversupply, or weaning — research has shown that decreasing fluids does not reduce engorgement or suppress milk supply. The foods that you eat accounts for about one-fifth of total fluid intake IOM, However, available data are inconsistent. Nutrition for mom while nursing during pregnancy or tandem nursing. How many exactly depends, of course, on the amount of breast milk you still produce and the fat content of your milk.
If you pump, you can get a good estimate of that. If you don't, use the following estimate:. If your baby drinks mostly breast milk with no more than 2 formula feeds per day or your baby has just started eating solid foods but still gets most of the energy from breast milk, estimate around extra calories per day.
If your baby gets around half of its feeds from formula or solid foods, estimate around extra calories per day. These are just estimates, of course - there are many 'in-betweens'. Use these estimates as a 'guide', but if you gain or lose too much weight on these estimates, adjust your intake accordingly! As you may have heard, losing weight has a lot to do with how many calories you burn vs. Only if you are in a calorie deficit, will you lose weight. However, it's not quite as simple as cutting calories to lose weight.
As I've explained in my popular post " 5 Reasons You are Not Losing Weight While Breastfeeding " post, our bodies have mechanisms in place which will keep us from losing weight if we cut calories too much or for too long. This especially applies to the breastfeeding phase, during which hormonal changes keep us from losing too much weight.
If we cut calories too much, our hunger signals go up, our metabolism can slow down, our body temperature can go down and, of course, our breast milk production can decrease also. All of these are ways our bodies can make up for our hard-earned calorie deficit. But there is a way to lose weight while breastfeeding! Cut calories, but not too much - studies have shown that a moderate calorie restriction of to calories per day while breastfeeding should not affect your milk supply.
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