By: Allison Edwards, MS, RDN, LDN
A common belief surrounding postpartum recovery is that breastfeeding naturally leads to significant weight loss. While it's true that breastfeeding can burn extra calories, it doesn’t guarantee that every mother will lose weight. In fact, many women find that they retain some or all of the weight gained during pregnancy. Let’s explore why this happens and the various factors influencing postpartum weight fluctuations in breastfeeding mothers.
How Many Calories Are Burned While Breastfeeding?
Breastfeeding is indeed a calorie-burning process. On average, a lactating mother can burn between 300 to 500 calories per day by producing milk for her baby, and even more if there are multiples (Dewey). This is comparable to the calories burned in an intense workout or a brisk 60-minute walk. This is even more calories than during pregnancy, typically around 200 to 300 per day in the later stages (Butte, Wong, and Treuth).
Although breastfeeding burns more calories than pregnancy, it’s important to note that weight loss isn’t simply about burning calories. Other factors, such as nutrition, metabolism, and individual body responses, play significant roles.
Why Do Some Women Retain Weight While Breastfeeding?
Increased Appetite and Caloric Intake
While breastfeeding burns calories, it often also increases appetite. Many breastfeeding mothers experience a greater sense of hunger due to the body's need to produce milk, which can lead to consuming more calories than are burned. The body naturally signals for extra fuel to maintain energy levels, and if dietary choices include high-calorie, low-nutrient foods, weight retention can occur (Neville and Morton).
Body's Fat Reserves for Lactation
Some women may retain fat reserves, especially in the hips, thighs, and abdomen, as the body holds on to extra energy in preparation for lactation. These reserves are a natural part of the body’s plan to ensure there’s enough fuel to support milk production, especially in times of inadequate caloric intake (Neville and Morton).
Hormonal Fluctuations
Hormones play a crucial role during postpartum recovery. Prolactin, the hormone responsible for milk production, can also contribute to fat retention. Additionally, sleep deprivation and stress (common in the early days of motherhood) can disrupt cortisol levels, which may lead to weight retention or even gain (Neville and Morton).
Individual Metabolism
Every woman’s body responds differently in the postpartum period. While some women’s metabolisms speed up, aiding weight loss, others may find that their metabolism slows, making weight loss more challenging (Dewey).
Nutrition Choices and Breastfeeding
While breastfeeding mothers need extra calories to fuel milk production, the quality of those calories is key. Opting for nutrient-dense foods—such as lean proteins, whole grains, healthy fats, fruits, and vegetables—supports overall health and may contribute to a gradual and healthy weight loss. On the other hand, frequent consumption of processed foods, snacks high in added sugar, and refined carbs may contribute to weight retention (Butte, Wong, and Treuth).
Additionally, breastfeeding can increase cravings for carbohydrates and sugars, driven by the need for quick energy. Managing these cravings with healthier alternatives like whole grains, nuts, seeds, and fruits can help regulate calorie intake without sabotaging weight loss efforts (Dewey).
Benefits of Breastfeeding for Mothers and Babies
Despite the complexities surrounding weight loss, breastfeeding offers numerous benefits for both mother and baby that extend beyond physical appearance.
Benefits for Mothers:
Bonding: Breastfeeding fosters a close emotional bond between mother and baby, promoting feelings of attachment and security.
Postpartum Uterine Recovery: Oxytocin, a hormone released during breastfeeding, helps the uterus contract and return to its pre-pregnancy size faster, reducing postpartum bleeding (American College of Obstetricians and Gynecologists).
Lower Risk of Certain Diseases: Breastfeeding is associated with a reduced risk of breast and ovarian cancers, as well as a lower likelihood of developing type 2 diabetes and heart disease (Victora et al.).
· Natural Birth Control: Exclusive breastfeeding can delay the return of menstruation, acting as a natural contraceptive (though not guaranteed) (American Academy of Pediatrics).
Benefits for Babies:
Optimal Nutrition: Breast milk contains the perfect balance of nutrients, antibodies, and enzymes that promote healthy development and boost the baby’s immune system (American Academy of Pediatrics).
Reduced Risk of Illnesses: Breastfed babies have a lower risk of respiratory infections, ear infections, gastrointestinal issues, and sudden infant death syndrome (SIDS) (Victora et al.).
Long-Term Health Benefits: Breastfeeding has been linked to a reduced likelihood of obesity and higher cognitive development in children (Victora et al.).
Conclusion
While breastfeeding can contribute to postpartum weight loss due to its calorie-burning benefits, it doesn’t guarantee significant weight loss for all mothers. Factors such as increased appetite, hormonal changes, and dietary choices influence how the body responds to breastfeeding. For new mothers, it's essential to prioritize nutrition, self-care, and the many health benefits that breastfeeding offers, rather than focusing solely on weight loss. Each woman’s postpartum journey is unique, and weight loss may come gradually as the body adjusts to its new role in nurturing a growing baby. If you or a woman in your life is interested in personalized nutrition counseling, reach out to Envision Wellness to see how we can help!
Works Cited
American Academy of Pediatrics. “Breastfeeding and the Use of Human Milk.” Pediatrics, vol. 129, no. 3, 2012, pp. e827-e841.
American College of Obstetricians and Gynecologists. “Breastfeeding: Frequently Asked Questions.” ACOG, 2017, www.acog.org/womens-health/faqs/breastfeeding-your-baby.
Butte, Nancy F., William W. Wong, and Margaret S. Treuth. “Energy Requirements of Lactating Women Derived from Doubly Labeled Water and Milk Energy Output.” Journal of Nutrition, vol. 131, no. 1, 2001, pp. 53-58.
Dewey, Kathryn G. “Maternal and Fetal Nutritional Consequences of Breastfeeding.” Annual Review of Nutrition, vol. 17, 1997, pp. 19-36.
Neville, Margit C., and Jane Morton. “Physiology and Endocrinology of Lactation.” Breastfeeding and Human Lactation, Jones & Bartlett Learning, 2010.
Victora, Cesar G., et al. “Breastfeeding in the 21st Century: Epidemiology, Mechanisms, and Lifelong Effect.” The Lancet, vol. 387, no. 10017, 2016, pp. 475-490.
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