The Dangers of Losing Weight While Breastfeeding — Registered Dietitian Columbia SC

My lovely associate RD Kate is popping in with some more content for new parents! As a new mom herself, I so appreciate the perspective she brings towards a time in life that is vulnerable to diet culture. If you are looking for non-diet nutrition support yourself, feel free to reach out as she is accepting new clients.

Today I’d like to share some thoughts on trying to lose weight while breastfeeding, and how it can hurt your breastfeeding journey. 

If you choose to breastfeed, you will likely encounter many challenges, like finding a good latch, managing cluster feeds, nipple pain, and stress about supply. When I started breastfeeding, there was a major learning curve. I had many privileges that helped make it possible for me, like access to a lactation consultant, 12 weeks of maternity leave and 6 weeks of paternity leave for my husband, and a private office at work for pumping. Even with all that support, breastfeeding didn’t always feel “easy” or “natural” and at times was very stressful. Breastfeeding is a taxing endeavor. 

During an already stressful time, there is also the burden of societal expectations to “snap back” from pregnancy. Breastfeeding is practically advertised basically as a diet- a sure way to lose weight. Expecting easy weight loss while breastfeeding can make you feel bad about yourself at an already vulnerable time.

Here’s a few reasons why trying to lose weight while breastfeeding can be a problem:

It creates stress.

High levels of stress have the potential to decrease milk production. I don’t know about you, but my stress levels in those first few weeks after having a baby were higher than they’ve ever been in my life, and the months that have followed haven’t exactly been a walk on the beach. Knowing that stress impacts milk production, if you’re breastfeeding, the last thing you want to do is add more stress to your plate. 

The pressure to lose weight can be very stressful. Despite what the media tells you, weight loss is not a guaranteed side effect of breastfeeding. In fact, in order to keep up with the energy demands of breastfeeding, many people will gain or maintain weight. Your body’s fat stores are important for ensuring there is adequate energy to make milk, so your body will want to hold on to adipose (fat) tissue. Working against your body by trying to lose weight while breastfeeding will undoubtedly only increase stress on your body.

Add to that the stress of following a diet. Diets take a lot of energy at a time when you have very little energy to spare. How are you supposed to find the time to grocery shop, meal prep, and exercise to follow your diet when you’re trying to adjust to taking care of a small living human? For me and most breastfeeding parents I know, just finding the time to shove in a bar was a challenge!

Your body needs more food, not less, when you are breastfeeding.

Speaking of milk supply, in order for your body to produce milk, you need more food. In fact, your body needs even more calories then when you were pregnant. For people who struggle with a low milk supply, not eating enough calories to support milk production is a common culprit. If you’re trying to lose weight while breastfeeding, you are very likely undereating. Diets usually restrict energy-dense foods like nuts, oil, desserts, butter, and cheese, yet these foods can be helpful when you need to increase caloric intake and have limited time for eating.

If you’re struggling with milk supply and you’re able to put weight concerns aside, you might experiment with eating additional snacks or larger portions to see if extra food helps with supply. Liquid calories, like coconut water or Body Armor drinks can be helpful by providing hydration and glucose. Also, there are foods thought to increase supply, like oatmeal and foods baked with brewer’s yeast (like these lactation cookies).

I personally found liquid calories to be extremely helpful, particularly when I got a stomach bug and had no appetite. I leaned heavily into using liquid calories like Gatorade, juice, and shakes, and for food I ate mostly bagels and ice cream to support my nutritional needs until I was feeling better. I knew I needed nourishment and these are the foods I could tolerate – but probably would not be allowed on most diets! When you’re trying to lose weight while breastfeeding, it prevents you from being able to be flexible and experiment in situations like this.

Interferes with hunger cues.

Hunger cues are a great tool for making sure you are eating enough. For most people, the increased demands of milk production make you feel hungrier. Responding to those hunger signals and eating supports your body’s ability to make milk.  If you’re trying to lose weight while breast feeding, you’ll likely ignore hunger cues. The hunger will build, and likely impact your mood making you feel irritable and anxious – feelings that will surely bring down your overall mood about breastfeeding! Embracing hunger as your friend and know that it can help guide you towards fueling your body.

Interferes with rest

Engaging in an intense exercise routine while breastfeeding is the last thing your body needs. Instead, focusing on rest is a much more helpful way to help support your body at a time when you have high energy needs, and are already probably not getting much rest. Speaking of not getting much rest, if you’re in a calorie deficit, that can interfere with the little bit of sleep you’re able to get. Treat yourself kindly by focusing on movement that feels good (like gentle yoga, walks, or dancing to entertain your baby) rather than movement for the sake of burning calories. 

Feeling disconnected 

One of the greatest joys of breastfeeding is the time spent connecting and being present with your baby. If your brain is taken over by thoughts about food, dieting and weight (a common side effect of dieting!) it’s impossible to be in the present moment. You deserve to have all the headspace you need to adjust to this new season of life.

The bottom line on losing weight while breastfeeding:

1. Breastfeeding is incredibly challenging, especially in the early stages. If losing weight is a goal of breastfeeding and it’s not happening, that is more stress added to an already stressful experience. 

2. Breastfeeding requires additional calories. If you are focused on weight loss, this means restricting food/calories which hurts your ability to make adequate breast milk. 

3. Hunger is a sign your body needs food. If you are ignoring hunger, it can cause you to become disconnected from those cues until you reach a level of hunger that causes you to feel moody and irritable.

4. Breastfeeding is a special experience, and many people choose to breastfeed because of the bond it can help foster. Trying to lose weight while breastfeeding can rob you of a really important time.

Note: if you are struggling with breastfeeding, you are not alone. I encourage you to reach out to your doctor or a lactation consultant for support. Also, if you choose not to breastfeed, that’s totally valid! This is not a post purporting breastfeeding as the superior feeding method.