Breastfeeding is good for you and your baby for many reasons
Carolyn Classick-Kohn,MS,RD

Breastfeeding is good for both you and your baby for many reasons. But did you know that breastfeeding could help you lose those post-pregnancy pounds faster? Most new moms are eager to lose the extra pounds put on during pregnancy, so the breastfeeding-weight loss connection is goods news. Producing milk for baby takes a lot of extra energy, about 200-500 extra calories above what mom needs to maintain her weight. The higher caloric requirement for breastfeeding is one reason that extra body fat is stored during pregnancy - so that mom has an available source of extra fuel to make milk. So, breastfeeding creates a unique opportunity to help mom lose fat more quickly by burning up that stored fat.

Are you a new mom who bottle feeds her baby?
 
If you've chosen to bottle feed your baby and want to lose the extra pounds that pregnancy brings, you won't have the advantage of higher energy needs from producing milk, but you can lose body fat with the right weight loss program. The same diet recommendations apply: get the right amount of energy for your needs by following a healthy, high nutrition diet while you recover from the stress of pregnancy. 

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How Long Will It Take You To Lose That Post-Pregnancy Weight?

While breastfeeding can help with those post-pregnancy pounds, it can take a few months, even a year, to lose the extra weight and for the uterus to return to normal size.  For breastfeeding moms who choose to start a weight loss program, here are some key points that breastfeeding experts agree upon:

Slow and steady weight loss is best - no more than 1 pound of weight loss per week. Losing weight more slowly helps ensure that you'll have the energy you need to be a mom, and helps avoid being cranky, hungry and tired from not eating well.  Gradual weight loss doesn't affect milk supply or baby's health - but rapid weight loss certainly can compromise the health of a breastfeeding mom and her baby.
 

Your weight loss diet should include plenty of fresh fruits and vegetables, whole grains, lean sources of protein, and a reasonable amount of "good" fats. In other words, eat a well-balanced, heart-healthy diet for weight loss and for the rest of your life.
 

Work with your doctor and your local certified lactation consultant to find what works best for your individual health needs. To find a certified lactation consultant in your area, contact your local hospital.
 

A moderate diet (like PersonalDiets - see our sample below) combined with exercise is the best approach to lose fat and retain lean body mass, and this makes you a better calorie burner once you reach your weight goal.

Learn more about the PersonalDiets for New Moms
 

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