I’m finding it very difficult to maintain my New Years resolution to get into shape. Between frigid weather, a bout of illness, and losing my exercise partner, I had trouble getting the numbers on the scale to budge. As I was about to throw the scale out the window, I lost five pounds all at once.
Maybe that boosted my confidence, or maybe it was the warmer weather this past week. Then again it might be that I was just fitted for a bridesmaid dress, which I convinced the store to order once size smaller. Now I’m truly committed.
Then again, part of the problem with losing weight is that I’m still nursing. Many women lose weight quickly while breastfeeding. I am one of the unfortunate who seem to hold onto every last pound.
Not that this is surprising. Nursing requires an additional 500 calories per day. Depending on your body and your overall lifestyle, that could mean your metabolism either slows down to retain the fat it needs, or in the process of producing milk, it burns off.
This also means that dieting while nursing can be risky. That’s because fat is more than stored energy – fat cells also hold onto toxins in the body. Excessive working out means a rapid release of toxins… which will end up in baby’s breast milk.
Naturopathic doctor Doni Wilson recommends nursing mothers stay away from any type of detoxification or cleansing program for this reason. Quick fix and fad diets are also unhealthy since a sudden drop in weight can do more than release toxins into breast milk – it can also be detrimental to your milk supply.
Luckily regular, moderate exercise is not only safe for mom and baby, but it’s also important for building muscle. Muscle burns calories faster, even while resting. Building muscle also requires cardiovascular strength, so I’ve been walking, taking an exercise class, periodically running, and have recently added yoga to the mix. Hopefully as I build muscle, the weight and inches will begin to melt away.
As far as diet, Wilson also recommends eating smaller servings more frequently. This is nothing new for me, as I’ve always needed to do this to maintain a healthy blood sugar level. It has, however, continued to be a struggle, especially now that I’m running after two kids. Whereas I always make sure my 2-year-old has something to eat at all times, I for some reason skimp on myself and end up overeating later. Wilson said something as small as a half a protein bar can be considered a small meal or snack. Then again maybe I should bring double of my daughter’s snacks whenever we head out. Something else I might try is eating every time I nurse. That way I’m sure the baby and I both get the calories we need.
For nursing moms who want to keep their resolution to lose weight, don’t be discouraged. With careful planning and conscious habits the weight will come off. According to a 2000 article published in the New England Journal of Medicine, nursing mothers who lost one pound per week did not seem to adversely affect their milk supply. The study was conducted during when the babies were 4 to 12 weeks old – a critical time for milk production and infant growth. Any nursing mother, whether or not she’s trying to lose weight, should ensure that they drink plenty of water at all times, as water is essential to milk production.
The study article stated that mothers who are more than three months post partum are more likely to lose fat – so take heart – although it may take time, with planning and patience, it is possible to get healthy while keeping your baby healthy, too.
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Achieving weight loss while breastfeeding
