Is it possible to lose weight through breastfeeding and how many calories does breastfeeding consume?

How many calories are burned during breastfeeding?

If after breastfeeding you feel tired, as if you have run a couple of kilometers, although, in fact, you have not taken a single step, this is all because breastfeeding uses up energy. In order to find out how much energy will be expended during breastfeeding, you need to understand physiology. Breast milk is produced in the glands of the breast and then travels through the ducts to the baby. Activation of lactation occurs during feeding and directly depends on how often you put your baby to the breast. It takes approximately 20 calories to produce 30 grams of breast milk. Children under 6 months need to drink 500–1050 ml of mother's milk per day. If you calculate the mother’s energy expenditure during breastfeeding, then you get approximately 300–700 calories.

To control your weight, it is important for a nursing mother to know how many calories are burned during breastfeeding.

Thus, we found that when breastfeeding, a mother spends from 300 to 700 calories . The number of calories you lose during breastfeeding depends on how much milk your baby eats. And this depends on his age, as well as on the amount of breast milk that your body produces. And also children of the same age can consume different amounts of milk due to the characteristics of each individual child.

Up to a year

When a baby is 1 month old or has just been born and eats little, a nursing mother burns about 300 calories per day. Gradually, as the baby grows, the amount of breast milk increases. Accordingly, the number of calories burned during feeding also increases. When the baby is 2 months old, mom burns about 400 calories. At 3 months, mom burns about 450 calories during breastfeeding. At 4 months, this figure can reach 500 calories per day. By 6 months, a breastfeeding mother can burn about 700 calories through breastfeeding. And this is the peak value.

As a rule, complementary foods begin to be introduced at 6 months. Now the child receives part of his nutrition from outside. As a result, the baby grows, but the amount of breast milk he consumes remains the same. Thus, from approximately 6 months to 1 year, the baby consumes about 1 liter of breast milk per day every day, and the mother loses 600–700 calories.

After a year

When a child reaches one year of age, it is believed that he can do without mother's milk. However, WHO believes that breastfeeding should be continued until two years of age if the mother wishes and is able to do so.

As for the calories that a mother burns while breastfeeding a child over 1 year old, there is no one-size-fits-all answer. Each child is unique and individual. There are children who refuse to breastfeed on their own, and we are no longer talking about calories burned. And there are “boobies” who continue to burn their mother 700 calories a day for a year or more. There are also those who switch to a common table, but continue to drink mother’s milk 1-2 times a day. This is a very good option since the baby gets all the benefits of breast milk, and the mother does not spend too much energy on producing this small amount of milk.

How long should you breastfeed?

If you answer this question briefly, then as much as mother and baby need. As a rule, mothers do not wait for the baby to self-wean and decide to end breastfeeding for both.

If we talk about the minimum period of breastfeeding, then the child should receive breast milk at least in the first 3-4 months of life - there are compelling reasons for this. In the period after birth, which is not without reason called the fourth trimester, the baby’s digestive tract still continues to mature, the normal intestinal microflora is not fully formed, and sufficient enzymes are not yet produced to digest food. No matter how high-quality the formula is, not to mention the fact that in terms of the set of components in its composition, the mixture is also much poorer than breast milk. All this can affect the health and development of the child, if not immediately, then in the future, so it is imperative to fight for the possibility of breastfeeding in the first months of his life.

As for how long to continue breastfeeding, the debate continues. Some people, in the old fashioned way, continue to believe that after a year breast milk is almost harmful to the baby, others are ready to breastfeed up to 4-5 years, explaining this as beneficial for the child. The truth, as usual, is in the middle.

Why do breastfeeding burn calories?

Breastfeeding is a great way to lose weight gained during pregnancy. If you think that you can lose weight from breastfeeding, you are very mistaken. The complex process of producing breast milk requires a lot of energy. It is because of this that calories are wasted and you lose weight. Breastfeeding moms wonder how something that requires little physical effort can make them lose so much weight. This is because to produce 30g of breast milk, the body burns about 20 calories, and if you feed your baby about 600-800g of milk per day, you can easily lose 400-600 calories. And this is a fairly significant amount of calories per day. Therefore, to compensate for the loss of calories, a nursing mother needs to consume additional calories.

Not only do moms burn calories while breastfeeding, but they also reap many health benefits from it. It has been noted that mothers who breastfeed for more than six months have a lower risk of developing breast cancer later in life. Breastfeeding mothers also have a reduced risk of developing type 2 diabetes if they already have gestational diabetes.

How many calories does a nursing mother need to consume per day?

A breastfeeding mother requires a lot of calories because she is producing breast milk for her baby, and this greatly depletes her body. So the question is how many calories does a nursing mother need per day? From the above section, we learned that on average, a breastfeeding mother burns between 300 and 700 calories per day through breastfeeding. This means that she needs to consume additional calories to replace the energy lost during breastfeeding. However, it is incorrect to say that a pregnant or breastfeeding woman should eat for two. It is enough to add about 500 calories to your daily diet. The average woman who is not breastfeeding or pregnant consumes about 1,200-2,000 calories per day. This rate may vary depending on age, height and activity level. However, once a woman becomes pregnant, her doctor may recommend adding about 300 calories to her daily diet. This amount can increase to 700 calories per day when a woman begins breastfeeding. Therefore, when you start breastfeeding, you should consume between 1,900 and 2,700 calories per day.

A breastfeeding mother needs about 500 calories more than the average woman.

And now, you’re probably interested in finding out what your daily calorie intake is. The following methods will help you roughly answer this question:

1. Find a site with a calorie calculator.
2. If you are under 35 years old, multiply your weight in kilograms by 24.6. For example, if your weight is 60, then 60 * 24.6 = 1476 calories. That is, with breastfeeding you need to eat about 2 thousand calories per day.
3. Contact a nutritionist who will help you calculate your calorie intake per day for a reasonable monetary reward, taking into account your activity and parameters.

And remember that there is a rule, and there are exceptions. Exceptions include women with a high metabolic rate. Such mothers can eat an elephant and not gain an ounce. And there are mothers who get fat from an extra apple.

If you have a genetic tendency towards obesity, you should know how many calories are lost during various activities. So, walking in the fresh air will lead to a loss of 170-180 calories per hour, housework - 110-120 calories, dancing - 350 calories, swimming - 380 calories.

Adding more than 700 calories to your regular diet will not increase your breast milk supply. This will lead to the deposition of subcutaneous fat. The amount of breast milk and the development of lactation in general depends on the number of times the baby is attached to the breast.

If you do not increase the portion eaten or increase it slightly, this can lead to exhaustion of the body. This can result in hair loss, brittle nails, dental problems, dandruff, irritation, and fatigue. After all, nature is designed in such a way that the mother’s body gives everything the baby needs through breast milk. Even if the mother does not have enough nutrients for normal life.

To lose weight

To reduce weight, the mother needs a diet with a calorie deficit, taking into account the energy costs of producing breast milk.

Consume fewer calories than you expend. This is the golden rule for all young mothers who want to quickly get back into shape! Counting calories is a forced but necessary activity. In order to lose weight, the number of calories consumed must be less than the number of calories expended. It is worth considering that the activity of each mother is different. It's your lifestyle and activity that determine how many calories you should consume per day.

Remember that a woman’s body requires a lot of energy to “produce” breast milk. Fortunately, our very smart body has already stored energy reserves for this during pregnancy, and after childbirth and during breastfeeding it will use them intensively.

According to data obtained by scientists, the process of breastfeeding itself is quite energy-intensive, and a nursing mother effortlessly spends about 500 calories a day. It’s also worth mentioning the calorie content of breast milk itself. To do this, the mother’s body spends the fatty tissue that it accumulated during pregnancy. Typically, breast milk contains approximately 250 calories. They do not need to be taken into account if you weigh more now than before you became pregnant.

Energy in our body appears as a result of complex chemical reactions, the essence of which is the burning of accumulated fat. The body needs energy to produce breast milk, so breastfeeding is the most physiological way to lose weight during the postpartum period.

To get back into shape and avoid weight gain, follow these rules:

1. A breastfeeding mother should consume an average of 2,300 calories per day from food, which is 500 calories more than the average woman of childbearing age.
2. You shouldn’t double the number of calories and “eat for two,” but you shouldn’t cut them either, as this can negatively affect the health of a nursing woman. After all, the baby will in any case take everything he needs through breast milk. But the mother may experience a deficiency of necessary elements in the body.
3. Having drawn up an approximate daily menu taking into account the calorie content of foods, divide the total amount of food into small portions and eat often enough - approximately every 2-3 hours. This diet increases breast milk production. And don't forget to drink before each feeding of your baby. After all, breast milk is more than half water.
4. Don't eat foods that are too sweet or too fatty. It is better to cook in a slow cooker, steam or bake in the oven.
5. The diet should not be monotonous and boring, do not be afraid of variety. However, remember which foods are absolutely contraindicated during breastfeeding.

So how many calories does a nursing mother need to consume per day to lose weight? The previous section provided recommendations on how to personally find out your calorie intake. Suppose you find out that your calorie intake is 1500 and during breastfeeding you need to add another 500. In total, your norm is 2 thousand calories per day. If you want to lose weight, you need to slightly reduce the number of calories you consume. For example, make it a habit to eat 1,900 calories a day. To control the process, floor scales are needed. Preferably accurate. On the first day, record your weighing result. Next, eat according to plan. After 2 weeks, step on the scale again. If your weight has not changed or increased, then you need to further reduce the number of calories per day. If you have lost weight, then you are going in the right direction, continue in the same way. If you have lost more than 3 kg, then you should add a little calories to your diet. Losing weight too quickly can be harmful.

Exercising can help you get back into shape faster. A new mother who is breastfeeding should not exercise actively or exert much effort. In addition, it is unlikely that she will have enough energy and time for this.

However, there are exercises that you can do at home. They do not require special skills or training and are allowed during breastfeeding.

These are the exercises:

• Exercises on a fitball: choose exercises that do not shake the chest, so as not to damage it and cause various diseases. For example, sit on the ball, spread your legs as far as is comfortable for you so that it is painless. Shift your body weight from one leg to the other and do 10-15 movements.
• Extend your right arm and left leg from a kneeling position. Raise and lower them 10–15 times at the same time. Repeat with the other pair of arms and legs.
• From the square position, extend each leg back, straighten, and return to the starting position. Repeat on each leg 15–20 times.
• Starting position: stand facing the wall, legs slightly wider than shoulder-width apart and slightly bent, hands on the wall, starting from the elbows to the fingers. Bring your left elbow toward your right knee without lifting your hands from the wall. Perform 10–15 repetitions.
• Starting position: standing on one knee. Lean forward, extend your arms in front of you and then to the sides so that your shoulder blades meet on your back. Repeat 10–15 times.
• From a lying position, bend your knees and place your hands behind your head. Lift your shoulders off the floor and return to a lying position. Perform 10–15 times.
• In a kneeling position, press your feet to the floor with the backs of your hands. Try to straighten your knees without bending your back. Return to the starting position. Perform 10 reps, then repeat the set again.
• Lie on the floor with a pillow under your stomach. Move your pelvis back and forth, engaging your gluteal and abdominal muscles. Repeat 10 times.
• Standing on all fours, while inhaling, tighten your abdominal muscles and pull your pelvis forward. As you exhale, return to the starting position. Repeat 10–15 times.
• When standing, feet are slightly wider than shoulder-width apart and slightly bent. The body leans forward, hands pressed to the hips. Extend your arms so that your shoulder blades meet on your back. Repeat 30 times for a total of 3 sets. Rest 1 minute between sets.

These simple exercises will help you quickly lose excess subcutaneous fat after childbirth.

However, we advise you to wait a month and a half before doing any physical exercise. This is the minimum time the body requires for initial recovery. Before starting any physical activity, visit your gynecologist.

If for some reason a nursing mother cannot limit the consumption of foods harmful to her figure, and there is not enough energy and time for physical exercise, there are alternative ways to lose weight.

Here's how a nursing mother can lose weight after giving birth without restricting herself in food:

• Long walks in parks with a stroller. It is better if these are not asphalt paths, but dirt paths.
• Traveling out of town with a child - where the stroller cannot go, you will have to carry it in your arms.
• Eat everything unhealthy before 13:00, and healthy food after. This way, you won't feel limited in food, but you won't gain extra calories in the evening.
• Drink a glass of water before meals. This will reduce your appetite and hunger. As a result, the number of calories consumed will be less for the same diet.

Without proper nutrition and exercise, you may also lose weight. But it will not be as fast and not as effective.

To get better

To gain weight while breastfeeding your baby, you need to get more calories from food than you expend.

How can this be controlled practically?

1. Calculate the approximate number of calories you need. To do this, you can use an online calculator, of which there are plenty on the Internet, or buy a consultation with a nutritionist.
2. When calculating, take into account the energy spent on breastfeeding. On average 500 calories.
3. Add 100–200 calories to your result.
4. Weigh yourself and record the result.
5. Eat daily according to your calculated calorie intake.
6. After 2 weeks, step on the scale again and write down the result. Compare it with the original one.
7. If you have not gained weight or lost weight, then increase the number of calories you consume daily by 100–200.
8. If your weight has increased, then continue in the same spirit until the desired result is achieved.
9. Monitor your weight gain every 2 weeks.

Benefits of breastfeeding for mothers

1 Moberg KU et al. Oxytocin effects in mothers and infants during breastfeeding. Infant. 2013;9(6):201-206. — Moberg K. et al., “Effects of Oxytocin on Mother and Infant during Breastfeeding.” Infant. 2013;9(6):201-206.

2 Sobhy SI, Mohame NA. The effect of early initiation of breast feeding on the amount of vaginal blood loss during the fourth stage of labor. J Egypt Public Health Assoc. 2004;79(1-2):1-12. — Sobhi S.I., Moham N.A., “Early initiation of breastfeeding and its effect on the intensity of vaginal bleeding in the fourth stage of labor.” J Egypt Public Health Assoc. 2004;79(1-2):1-2.

3 Labbok MH. Effects of breastfeeding on the mother. Pediatr Clin North Am. 2001;48(1):143-158. — Lubbock M.H., “The Effects of Breastfeeding on the Mother.” Pediatrician Clinic North Am. 2001;48(1):143-158.

4 Stuebe AM et al. Association between maternal mood and oxytocin response to breastfeeding. J Womens Health (Larchmt). 2013;22(4):352-361. — Stube A.M. et al., “Association of Maternal Mood and Oxytocin Response to Breastfeeding.” J Womens Health (Larchmt.) 2013;22(4):352-361.

5 Uvnas-Moberg K, Petersson M. Oxytocin, a mediator of anti-stress, well-being, social interaction, growth and healing. Z Psychosom Med Psychother. 2005;51(1):57-80. — Uvenas-Moberg K., Petersson M., “Oxytocin, a mediator of anti-stress, well-being, social interaction, growth and recovery.” With Sykos Med Sycoter. 2005;51(1):57-80.

6 Peters SAE et al. Breastfeeding and the risk of maternal cardiovascular disease: a prospective study of 300,000 Chinese women. J Am Heart Assoc. 2017;6(6):pii:e006081. — Peters S.A.I. et al., “Breastfeeding and maternal risk of cardiovascular disease: a prospective study of 300,000 Chinese women.” J Am Hart Assoc. 2017;6(6):e006081.

7 Victora CG et al. Breastfeeding in the 21st century: epidemiology, mechanisms, and lifelong effect. Lancet. 2016;387(10017):475-490. — Victor S.J. et al., “Breastfeeding in the 21st Century: Epidemiology, Mechanisms, and Long-Term Effects.” Lancet. 2016;387(10017):475-490.

8 Li DP et al. Breastfeeding and ovarian cancer risk: a systematic review and meta-analysis of 40 epidemiological studies. Asian Pac J Cancer Prev. 2014;15(12):4829-4837. — Lee D.P. et al., “Breastfeeding and the risk of ovarian cancer: a systematic review and meta-analysis of 40 epidemiological studies.” Action Pass J Cancer Prev. 2014;15(12):4829-4837.

9 Jordan SJ et al. Breastfeeding and endometrial cancer risk: an analysis from the Epidemiology of Endometrial Cancer Consortium. Obstet Gynecol. 2017;129(6):1059-1067. — Jordan S.J. et al., “Breastfeeding and endometrial cancer risk: an analysis of epidemiological data from the Endometrial Cancer Consortium.” Obstet Ginekol (Obstetrics and Gynecology). 2017;129(6):1059-1067.

10 Vekemans M. Postpartum contraception: the lactational amenorrhea method. Eur J Contracept Reprod Health Care. 1997;2(2):105-111. — Vekemans M., “Contraception after childbirth: the method of lactational amenorrhea.” Legal J Contracept Reprd Health Care. 1997;2(2):105-111.

11 Brown EJ et al. Contraception update: oral contraception. FP Essent. 2017;462:11-19. — Brown I.J. and co-authors, “Contraception Revisited: Oral Contraceptives.” FP Essent. 2017;462:11-19.

12 Trussell J. Contraceptive failure in the United States. 2011;83(5):397-404. — Trussell J., “The Collapse of Contraception in the United States.” 2011;83(5):397-404.

13 Brown A, Harries V. Infant sleep and night feeding patterns during later infancy: association with breastfeeding frequency, daytime complementary food intake, and infant weight. Breastfeed Med. 2015;10(5):246-252. — Brown A., Harris W., “Night feedings and infant sleep in the first year of life and their relationship with feeding frequency, daytime supplementation and infant weight.” Brest Med (Breastfeeding Medicine). 2015;10(5):246-252.

14 Uvnäs-Moberg K. Neuroendocrinology of the mother-child interaction. Trends Endocrinol Metab. 1996;7(4):126-131. — Uvenas-Moberg K., “Neuroendocrinological aspect of the interaction between mother and child.” Trends Endocrinol Metab. 1996;7(4):126-131.

15 Kendall-Tackett K et al. The effect of feeding method on sleep duration, Maternal well-being, and postpartum depression. Clin Lact. 2011;2(2):22-26. — Kendall-Tackett K. et al., “The Effects of Feeding Mode on Sleep Duration, Maternal Well-Being, and the Development of Postpartum Depression.” Clinic Lactation. 2011;2(2):22-26.

16 Doan T et al. Breast-feeding increases sleep duration of new parents. J Perinat Neonatal Nurs. 2007;21(3):200-206. — Dawn T. et al., “Breastfeeding increases parental sleep.” F Perinat Neonatal Nurse. 2007;21(3):200-206.

17 Britton JR et al. Breastfeeding, sensitivity, and attachment.Pediatrics. 2006;118(5):e1436-1443. — Britton J.R. et al., Breastfeeding, Sensitivity, and Attachment. Pediatrix (Pediatrics). 2006;118(5):e1436-1443.

18 Dewey KG. Energy and protein requirements during lactation: Annu Rev Nutr. 1997;17:19-36. — Dewey K.J., “Energy and protein requirements during lactation.” Annu Rev Nutr. 1997 Jul;17(1):19-36.

19 US Department of Health & Human Services [Internet]. The Surgeon General's call to action to support breastfeeding - Factsheet;2011 Jan 20 - Department of Health and Human Services [Online], "Surgeon General calls for action to support breastfeeding: Facts", January 20, 2011 [cited February 2021 ]

20 Howie PW et al. Protective effect of breast feeding against infection.BMJ. 1990;300(6716):11-16. — Howie P.W., “Breastfeeding as protection against infectious diseases.” BMJ. 1990;300(6716):11-16.

21 Cohen R et al. Comparison of maternal absenteeism and infant illness rates among breast-feeding and formula-feeding women in two corporations. Am J Health Promot. 1995 Nov-Dec;10(2):148-53. — Cohen R. et al., “A Comparison of Maternal Absence and Infant Morbidity Among Breastfeeding and Formula-Feeding Employees of Two Corporations.” Am J Health Prom. 995 Nov-Dec;10(2):148-53.

22 Wiklund PK et al. Lactation is associated with greater maternal bone size and bone strength later in life. Osteoporosis International. 2012;23(7):1939-1945. — Viklund P.K. et al., “Lactation is associated with increased maternal bone size and later bone strength.” Osteoporosis International. 2012;23(7):1939-1945.

23 Kinsley CH, Lambert KG. The maternal brain. Sci Am. 2006;294(1):72-79. — Kinsley S.H., Lambert K.J., “The Mother Brain.” Sai Am. 2006;294(1):72-79.

Does breastfeeding help you lose weight?

Let's look at two women who have recently given birth. One is breastfeeding, the other is not. They both gained extra pounds during pregnancy.

And, you probably know that during pregnancy a woman eats more than usual. This becomes a habit and after childbirth it is difficult to reduce the amount of food. A woman who breastfeeds consumes an additional 500 calories daily. A woman who does not breastfeed her child, therefore, does not expend additional calories, but still eats the same.

Thus, breastfeeding really helps you lose weight. And if you add to this reasonable physical activity and proper nutrition, then getting back into shape or looking even better than before pregnancy is easier with breastfeeding than without it.

Proper nutrition during breastfeeding

A breastfeeding mother should make healthy choices when it comes to adding calories to her diet. Eating unhealthy foods and snacks is not only bad for your health, but it can also cause your baby to not get enough nutrition for optimal growth and development. Eat a 300-400 calorie snack every 2-3 hours to replenish your body's energy reserves. A cup of unsweetened yogurt, a glass of milk, fruit, or a handful of nuts are great options for snacking between meals. However, be aware of allergens. Nuts include low-allergenic ones, such as pine nuts or cashews. And also highly allergenic, for example, peanuts. Drink a glass of water before each feeding, as breast milk consists mainly of water. If you don't drink enough water, you're not only hindering your breast milk production, but you're also dehydrating yourself. Drink water and other liquids regularly. Pay attention to the color of your urine; if it turns dark, you may be suffering from dehydration. In addition, your doctor may recommend multivitamin tablets to help meet your additional nutritional needs.

The diet of a young mother should be adapted to the characteristics of her child’s body. The intestinal microflora of a newborn is not yet formed, and ordinary foods can lead to digestive disorders and allergies. Therefore, it is important that the nutrition of a nursing mother is correct and balanced. The diet should include: stewed vegetables, baked fruits, cereals, boiled meat, milk, berries and herbal teas. Important! It is necessary to consume fresh, high quality foods. The presence of toxins and preservatives is unacceptable. WHO does not give strict rules and regulations for nutrition, because each organism has its own characteristics. Follow general dietary and calorie intake guidelines.

Menu characteristics:

• exclude fast food, fried and fatty foods;
• The menu should be based on protein products;
• the diet should be varied with healthy fats and carbohydrates;
• it is important to exclude allergenic foods from the diet;
• First courses must be present;
• flour products are prohibited if you are prone to constipation;
• dairy products are necessary for the prevention of rickets;
• you should avoid products that cause gas formation;
• The serving size should fit into a medium sized cup.

It is not allowed to use pharmaceutical drugs to lose weight and reduce appetite. Chemical components easily pass into breast milk and harm the baby.

A healthy lifestyle is the key to the proper development of the child and the good condition of the mother. In order for proper nutrition during breastfeeding to only benefit the newborn and the mother, a varied diet containing an average of 2300 kcal is needed. The menu should contain carbohydrates, fats, vitamins, iron, calcium, iodine and other beneficial microelements. To recover faster after childbirth or cesarean section, it is recommended to enrich your diet with protein and B vitamins.

Until 3 months of age, nursing mothers should introduce all new foods to the menu carefully and monitor the baby’s well-being. If the stool is normal and there is no discomfort, the product can be consumed in large quantities.

Principles of proper nutrition:

1. Products must be heat treated.
2. It is important to avoid fried foods in favor of boiled and steamed foods.
3. You should eat 5-6 times a day in small portions. This makes it easier for the body to digest and absorb food.
4. To maintain lactation, it is recommended to drink 1.5-2 liters of water and other liquids daily.
5. It is important to monitor the condition of your breasts so as not to provoke stagnation of milk.
6. Spicy foods should not be added to food because such food is not healthy for either the baby or the mother.
7. For sweets, you can eat cookies, dried fruits, marshmallows without chocolate and marmalade. Of course, it is better if the sweets are prepared at home. This guarantees the absence of harmful additives: flavor enhancers, dyes, preservatives.

Having found out how many calories are burned during breastfeeding and, accordingly, how many calories a nursing mother needs, only one question remains open: what foods are appropriate in the diet of a nursing woman, what and in what quantity should be eaten so that the newborn and the nursing mother remain healthy.

So, what does a nursing mother need:

• Vitamins. After childbirth, a deficiency arises that must be constantly replenished. To do this, a woman can consume various foods rich in vitamin C, as well as B vitamins, magnesium, zinc and iron. Vegetables and fruits do an excellent job of this task. Choose fruits of any color other than red, because red pigment can cause allergies.
• Calcium. Its deficiency in a woman’s body during the postpartum period is felt especially strongly, so dairy products should be present in the diet. This could be kefir, yogurt, milk or low-fat cheese, which can be bought in every store today. An excellent option is Adyghe cheese or feta cheese.
• Fatty acids and proteins. These elements can be obtained from dietary meat and fish, avoiding too fatty foods. Preference is given to sea fish such as pollock, salmon or cod, and dietary meat such as veal, turkey, chicken and rabbit.
• It is important to maintain a drinking regime. A breastfeeding woman should drink about 2 liters of water per day. It is worth noting that in hot weather the amount of fluid consumed should be increased. You can drink still mineral water, herbal or green tea. If you don't feel hungry, you can replace your snack with a cup of tea.
• Carbohydrates. Mom can get them from buckwheat, rice and oatmeal, which can be cooked in milk or water.

There is also a “black list” of foods that are contraindicated during breastfeeding. It is worth giving up fatty, smoked, too spicy and all semi-finished products. The ban also applies to sauces (ketchup, mayonnaise) and sausages, which contain a high percentage of fat and many harmful food additives. Avoid eating bread more than 2-3 times a week. And if you really have a sweet tooth, a small piece of dark chocolate will do you good. Give up your favorite Cola, and even more so alcoholic beverages.

For weight loss

All diets affect the quality of breast milk. Therefore, the diet must be well planned so as not to harm the health of both the mother and the baby. The most effective method of losing weight is counting calories. The rule is to burn 10% more calories than you consume. Approximate calorie consumption for women can be calculated using the Muffin-Geor method: basal metabolism = (9.99*weight in kg) + (6.25*height in cm) - (4.92*age) - 161. The resulting number is multiplied by activity coefficient. For mothers leading a sedentary lifestyle, this coefficient is 1.2, and for those who play sports several times a week, it is 1.55. Subtract 10% from the calculated metabolic rate and add 500 kcal based on your diet. The calorie content of foods can be calculated manually or using a special application on a mobile phone.

There are other dietary regimens designed to suit the child's needs:

• A hypoallergenic menu is necessary if a child experiences a reaction to foods in the form of a rash and similar symptoms. Honey, sunflower seeds, mushrooms, chocolate and eggs are completely excluded.
• A dairy-free diet is prescribed when a child has intolerance to cow's milk. Complete exclusion of dairy and fermented milk products.

The above nutritional rules will help you maintain and lose weight. Breastfeeding mothers are prohibited from limiting nutrition and fasting on one product. Physical activity and avoiding overeating will help you lose weight.

And also, a healthy diet does not include refined sugar and fast food, but contains enough whole grains, lean meats, fish, vegetables and fruits - a sure way to ensure the stability of energy resources. The total energy value of the daily diet should be from 1900 to 2700, as we found out above. This calorie content does not reduce lactation, but does not prevent weight loss.

To bring your postpartum weight back to normal, it is important not to ignore breakfast. It's better to start your morning with a bowl of hot oatmeal, scrambled eggs or an omelet.

Don't overdo it with dinner. Your daily diet should always include vegetables for lunch and dinner. Don't forget about protein. It is recommended to eat meat dishes during lunch: they are processed for up to 8 hours, so you won’t get hungry for a long time. For the same reason, it is not recommended to eat meat for dinner. The body should rest and not process meat.

Between meals, if necessary, light snacks can be provided. A good snack is a combination of complex carbohydrates (vegetables, fruits), proteins and “good” fats contained in dairy products: on the one hand, these products are a source of energy necessary for life, on the other hand, they allow you not to feel hungry for a long time. several hours, unlike simple carbohydrates found in sweets. After eating sweets, the amount of glucose in the blood increases sharply, and during the first hour the feeling of hunger does not bother you, but then the amount of glucose drops just as quickly, and after an hour or an hour and a half you again want to have a snack, while the energy reserves of the eaten sweets are still far away not exhausted.

After childbirth, a nursing woman should receive a nutritious and varied diet. Lactation and the composition of breast milk depend on the quantity, quality and type of food consumed. The list of permitted products includes: lean meat and fish, milk and kefir, cottage cheese and eggs, cheeses without spices, vegetable and olive oils, local vegetables and fruits, whole grain bread. It is recommended to limit the amount of simple carbohydrates in the diet, which include sugar, jam, sweets, confectionery, semolina and rice cereals, and potatoes. Their consumption increases the amount of insulin in the blood plasma, which promotes fat accumulation. The combination of simple carbohydrates and fats in one product (or dish) is especially undesirable. Therefore, people who want to lose weight are advised to give up cakes and ice cream, pasta with various sauces, and soups with mayonnaise.

Nutrition for a nursing mother by month

In the first month after giving birth, it is recommended to eat simple local foods. Dishes should contain small amounts of ingredients. Optimally 2–3. For example it could be:

• buckwheat with beef liver;
• steamed zucchini with cauliflower;
• stewed chicken liver with rice;
• beet salad with apple;
• meat goulash with buckwheat.

It is better to abstain from all dairy products, eggs, and nuts.

All vegetables and fruits must be thermally processed: boiled in water or steamed, stewed or baked.

Introduce each new product gradually, paying attention to the baby’s reaction. If you notice increased colic or allergies, stop eating the new product. Delay its administration for 2 months. Allergies can be expressed by rash, swelling, difficulty breathing, increased colic, and redness. If the allergy is severe, seek help from a pediatrician or call an ambulance.

Here is a list of low-allergenic products and recommendations for introduction by month for the first 3 months of a child’s life.

Keep in mind that every child is different. Someone on breastfeeding eats everything and the baby is not bothered by colic, but for another mother, after drinking a glass of kefir, the baby will suffer from severe colic. Don't pay attention to what other moms say. Try new foods and monitor your child. It is he who will show you how to properly plan meals for the day so that both you and the baby feel good.

Advice from nutritionists

To lose weight on a healthy diet while breastfeeding, follow the advice of professionals. You may need to contact your doctor for further testing.

Adviсe:

• Proper nutrition is very important immediately after childbirth. The food in the maternity hospital is dietary, but at home you must control the menu yourself. The gained kilograms will gradually disappear.
• Don't expect quick results. Losing 4 kg per month is optimal and economical.
• There is no need to “eat for two.” Overeating will not do any good. Each portion should be the optimal size.
• The mother's nutrition directly affects the child's health, so the menu should be varied and balanced. The fat content of milk does not depend on the fat content of the food. Substances from a diet containing very fatty foods are difficult to digest.

Proper nutrition will help you lose weight without harm to your health and normalize your metabolism. A balanced diet will also help your young child grow and develop properly. The main thing is to follow all the recommendations and listen to your body, and also pay attention to the well-being of the baby.

Nutritionists recommend sticking to an average daily intake of 2,400 kcal. In this case, your body will receive the necessary amount of energy and nutrients to perform normal, physically undemanding activities. People who do physically demanding work need to increase their calorie and nutrient intake. Otherwise, the body will lack energy and building material, it will lose weight, mass, endurance and strength.

Moms who have gained weight during pregnancy should not start losing weight immediately after giving birth. Childbirth is a powerful stress for the female body, and dooming it to another one by losing weight is not the best idea. He needs to be given the opportunity to adapt, calm down, and normalize his hormonal levels. This will allow the reproductive system to recover after childbirth. This also requires calories and strength. And after 5-6 weeks, when the lactation process improves, you can calculate calories in the menu and add light physical activity, without which it is difficult to lose weight.

Pediatrician about breastfeeding

The article was prepared by pediatrician Yulia Aleksandrovna Ermolaeva

Breast milk is a natural, complete food product for babies. Breastfeeding up to 6 months of life fully satisfies the nutritional needs of infants, and half less in the second half of life.

In this article, young mothers will find answers to all their questions!

It has been proven that 99% of women are able to breastfeed. True hypogalactia occurs in only 1% of women, but breastfeeding is also possible after cosmetic surgery, depending on the surgical methods. The operating surgeon will provide a full consultation.

The list of contraindications for breastfeeding is very limited and includes the following conditions:

• HIV infection in mother
• Open form of tuberculosis
• Children with galactosemia, phenylketonuria, maple syrup disease
• Taking certain medications (in each case, follow the instructions for the drug). The issue of stopping breastfeeding while taking medications is discussed in consultation with a doctor.

How to feed a nursing mother

Nutrition for a nursing woman includes a complete diet of protein foods, vegetables and fruits (a source of vitamins, minerals, fiber), as well as an adequate drinking regime.

The variety of a mother’s diet determines her baby’s taste preferences in the future. The water load for a nursing woman is 2-2.5 liters. Protein products are the main components of the diet; daily protein intake should be 100 g.

Carbohydrates, in addition to bread and cereals, should come in the form of vegetables, fruits, and herbs. Easily digestible carbohydrates occupy only a fifth of all carbohydrates.

The need for fats is lower and preference is given to vegetable oils and butter. The main reason for limiting the consumption of any foods is the child’s intolerance to them.

Recommended food restrictions:

• grapes – causes flatulence;
• fresh garlic and onions change the taste of milk;
• white cabbage, plums, prunes, apricots, and figs can cause dyspeptic disorders and have a laxative effect.

To determine the tolerance of various foods, it is recommended to keep a food diary in which to record the foods consumed and the child’s reaction. Any product in the presence of individual intolerance should be excluded.

If the parents have allergies, the mother follows the diet from the first days of life for the purpose of prevention. If the mother is on a diet that excludes any food products, it is necessary to contact a nutritionist to create a diet that meets the needs of the nursing mother and child.

What should be excluded from the diet?

Products to be excluded from the diet include: smoked meats, coffee, strong tea, alcoholic beverages, carbonated drinks and drinks containing dyes. When on a diet, the issue of introducing substitutes, biologically active substances to the child or mother is decided individually after consultation with a pediatrician. For example, when eliminating dairy products from the diet, additional calcium supplementation is recommended.

Drinking alcohol is strictly contraindicated. Smoking is prohibited, including passive smoking.

Nutritional supplements and vitamin complexes can be recommended in the presence of a balanced, nutritious diet. Among this category of drugs, it is recommended to take only those forms that are designed specifically for nursing mothers.

Breastfeeding does not require additional water. Breast milk consists of 85% water and, when thirst appears, the baby compensates for its need for water through breast milk.

Always feed your baby with clean hands. Washing your breasts before feeding, and especially using detergents, is unacceptable. During washing, the protective lubricant is washed off from the nipples, preventing them from cracking. Breast washing is carried out only during a hygienic shower.

How often should you feed your baby?

Breastfeeding is recommended at the baby's request; this regimen helps to enhance lactation and produce more protein, enzymes, vitamins, and protective factors. It is very important to learn to distinguish between the feeling of hunger and the baby’s restless reaction for various reasons, including emotional ones.

A mother should not breastfeed at the baby’s first cry; she needs to feel and understand her baby. Kids have enough reason to express a negative reaction. The most common reason for crying is the child’s increased demands when he wants to be picked up, rocked, carried in his arms, paid more attention and talked to. Many children require breastfeeding not due to nutritional needs, but for the purpose of constantly feeling maternal warmth and comfort. An attentive mother will always be able to determine the needs of her baby.

The duration of feeding does not have clear standards. Each child is individual and the time period for complete saturation can range from 5 to 40 minutes. The same principle must be taken into account when calculating the number of feedings.

A newborn baby is put to the breast more often, up to 10-12 times a day. As the child grows, the number of feedings decreases to 6-8. An individual feeding rhythm is developed by 1 month of life. Night feeding is a prerequisite for maintaining sufficient lactation; this is due to the daily rhythm of the production of prolactic acid, the lactation hormone. The sufficiency of nutrition can be determined by the baby’s weight gain and the amount of urine and stool excreted. The normal frequency of urination is 20-25 times a day. Stools of uniform consistency, yellow or sour milk color, 4-8 times a day.

According to their composition, early and late milk are distinguished. Early milk is lower in calories and contains more water, microelements, and vitamins. Later milk is richer in proteins and fats. This fact determines the need for a child to receive both types of milk. For uniform milk production, it is necessary to follow the principle of alternating breastfeeding. You can give both breasts at one feeding only in cases of complete emptying of the first breast for the baby's consumption and early and late milk. The intermittent nature of feeding does not provide the child with sufficient calories and can cause weight loss.

How to feed a child correctly?

Correct latching technique determines the success of breastfeeding. The criterion for correct capture is the absence of a visible part of the areola. The first sucking movements are faster, then the rhythm slows down. The act of sucking should not be accompanied by noisy, gurgling sounds, the baby's breathing is calm during feeding, the cheeks are rounded, the lower lip should be turned outward, the baby is relaxed. Attachment to the breast is carried out until the baby releases the breast on his own.

If a baby who has let go of the breast is in a state of anxiety, most likely, the attachment technique is incorrect and the baby remains hungry. In such a situation, you need to re-offer this breast and attach the baby correctly. In the first month, sucking at long intervals is possible due to the formation of lactation.

Lactostasis, mastitis - how to prevent and cure?

One of the common problems faced by young mothers is lactostasis, characterized by engorgement of the mammary glands, soreness and fever. This condition occurs as a result of an imbalance between the baby's milk intake and its production.

For medical reasons, you should first of all pay attention to the size of the child’s tongue frenulum. A short frenulum prevents proper nipple latching and disrupts sucking technique. For this reason, an examination by a pediatric dentist is recommended at 1 month. In the absence of adequate therapy, lactostasis turns into mastitis, and subsequently into a mammary abscess. These manifestations can appear at any stage of lactation, but more often at 2-3 weeks after birth.

The only treatment for lactostasis and mastitis is to remove milk from the breast. The simplest and most effective way is to place the baby on the swollen breast and pumping only as an auxiliary method. Expressing milk is used in cases where breastfeeding is not possible. The baby's sucking function exceeds the efficiency of modern breast pumps. Expression can be done either by hand or with the help of special devices - breast pumps. There is a wide selection of these devices on sale today. The effect, as a rule, occurs after 1-2 days, when the pain goes away, the temperature normalizes, and the volume of milk produced corresponds to the baby’s needs.

Recommendations for treatment and prevention may include the following:

• regulation of breastfeeding technique;
• more frequent breastfeeding;
• wearing comfortable clothes and underwear that do not interfere with the flow of milk;
• correct body position during sleep without squeezing the mammary glands;
• etc.

The use of white cabbage leaves has no evidence base! If there is an increase in temperature or pain, it is allowed to take ibuprofen and paracetamol in medium doses.

The treatment regimen for mastitis necessarily includes antibacterial therapy. Weaning while taking antibiotics approved for breastfeeding is unacceptable, since the main mechanism of treatment is the effective removal of milk. In cases of abscess development, surgical treatment is required by making an incision with mandatory drainage of the cavity.

Can breast milk be stored?

If necessary, the baby can be fed fresh and/or frozen expressed breast milk. Milk should be stored only in clean, or better yet, sterile glass containers or plastic bags, as well as bottles intended for storing mother’s milk. For each pumping, separate containers or storage bags are used. The average volume of expressed milk should be 100-120 ml, which corresponds to a single feeding volume. The shelf life of expressed milk at room temperature is 3-4 hours, up to a maximum of 6 hours.

Fresh milk can be kept in the refrigerator at temperatures below 4 degrees for up to 3-8 days, provided that sterile containers are used. Storage when defrosting frozen milk under the same conditions is 24 hours. Frozen milk can be kept in the freezer at a constant temperature for 1 year. Heating of expressed chilled or frozen milk is carried out at room temperature, or in a container with warm water and in no case in a water bath with boiling water. Re-freezing thawed milk is unacceptable. Chilled breast milk is close to the composition of fresh milk and retains protective factors.

When is the best time to wean a baby?

Natural weaning is recommended after 12 months of life. Currently, priority is given to physiological methods to suppress lactation. Pharmacological methods for the development of side effects have faded into the background.

Still have questions? Make an appointment with a pediatrician or schedule a consultation online!

MAKE AN APPOINTMENT WITH A PEDIATRIC DOCTOR

Reviews of losing weight nursing mothers

On the Internet you can find many reviews of women who were able or unable to lose weight while breastfeeding. Here are some of them:

Irina, 23 years old

As they told us during the courses at Lada, the easiest way to lose weight is during breastfeeding, because during breastfeeding the metabolism accelerates.

I felt this myself, the kilograms after giving birth flew away every day.

At 6 months of age, she weighed 5 kg less than before pregnancy.

Forget this Soviet myth that you have to eat for two. Eat as usual, the main thing is to eat well.

Anna, 28 years old

At one time I lost weight when I was breastfeeding. I reduced the number of calories and the weight just went away instantly, it didn’t affect my breastfeeding at all.

Maria, 25 years old

Hormones do not allow me to lose weight during breastfeeding. As soon as I finish breastfeeding, I lose weight more easily. It’s not easy for everyone to lose weight on breastfeeding.

Stefania, 23 years old

I lost 17 kilograms in a year and a half, breastfeeding until I was 2.3. I limited myself in nutrition: the amount of food and removed everything tasty / salads, mayonnaise, sausages, boxed juices, sweets, a number of fruits, fried, fatty foods. I've been swimming since I was 2 months old, and in the gym since I was 4 months old. At one year old, my son weighed 13 kilograms. By the age of one and a half, I had completely returned to my pre-pregnancy weight, now 4 years and 5 months have passed, I’m already keeping it without exercise equipment, just with dietary restrictions.

Elizaveta, 20 years old

Oh, I don’t know how it is for anyone, on the contrary, I couldn’t lose those disgusting 4 (!!) kg during breastfeeding! Before - it’s easy, after - they left immediately, but during the GW - even if you crack, they’re all recruited. I came to the conclusion that the body needs it this way.

I spent 2 years with cellulite above my knees.

Nutrition for a nursing mother by month

Proper nutrition for children

When creating a menu, it is necessary to take into account safe food products for a nursing mother by month. The table details the order of introduction of products, depending on the age of the child.

At first, the mother's food should be light, since the gastrointestinal tract of a newborn baby is able to digest only breast milk. The most optimal diet would be low-fat soups, cereals and stewed vegetables. You can add biscuits and fruit from the oven. Next, you need to create a diet based on the principles of proper nutrition, tracking the individual reaction of the child’s body. For long-term feeding, you must follow the advice for one-year-old children.

conclusions

1. Breastfeeding burns between 300 and 700 calories daily.
2. A nursing mother needs to receive from 1900 to 2700 calories per day. The exact figure depends on the weight, age, activity of the mother, as well as how much breast milk the baby drinks per day.
3. To lose weight, a nursing mother needs to consume 10% fewer calories than she spends daily.
4. It is important for a nursing mother to eat right to lose weight and maintain the health of herself and her baby.
5. There are factors that hinder weight loss. If you eat right and exercise, but you are unable to lose weight, it is better to consult a doctor and undergo a full examination.