Erica McClannahan, RN, BSN, IBCLC

Of all the benefits breastfeeding brings to babies and their mothers, the potential to lose the extra weight pregnancy brings may be on the top of the list for many! But does breastfeeding help you lose weight faster in the postpartum period? Various studies validate that mothers who exclusively breastfeed their infants return to pre-pregnancy weight more quickly than those who don't.

Weight gain in pregnancy is normal and recommended

Weight gain is a natural part of pregnancy. While it is best to start at a healthy weight before getting pregnant, it is not recommended that you try to lose weight during pregnancy. Too much or too little weight gain during pregnancy can be dangerous for you and your baby.

Healthcare providers recommend a gain of 25-35 pounds while pregnant with one baby and up to 45 pounds for twins! It's not all just baby weight either, and the following list provides average weight changes during pregnancy:

• Baby = 7.5 pounds

• Amniotic fluid = 2 pounds

• Blood = 4 pounds

• Body fluids = 3 pounds

• Breasts = 2 pounds

• Fat, protein, and other nutrients = 6 to 8 pounds

• Placenta = 1.5 pounds

• Uterus = 2 pounds

So much is at work behind the scenes bringing growth and life to your baby. Unfortunately, only 6-8 pounds of that is made up of extra fat that one would hope to lose post-birth!

Nonetheless, it's understandable that after your little one has arrived, you would aim toward getting your pre-baby figure back to help you feel like your body is your own again.

Why does breastfeeding help with weight loss?

Studies indicate that a woman who is exclusively breastfeeding requires an average of 670 extra calories a day because the body is hard at work creating all the nourishment your baby needs to survive and thrive. Therefore, dieting and restricting intake are not recommended while breastfeeding so the body can keep up with its caloric needs. In fact, consuming up to 500 extra calories a day while lactating is recommended.

Mothers should consume a high-quality diet full of whole and fresh foods and drink to quench their thirst; it's normal to feel thirsty when nursing! Prenatal vitamins should also be continued while breastfeeding to cover the body's micronutrient needs.

However, a caloric deficit often occurs due to the energetic demand of making milk, getting you back to pre-pregnancy weight faster than those who don't breastfeed.

One study compared women who did not breastfeed or breastfed non-exclusively to those that exclusively breastfed for at least three months and found that exclusive breastfeeding resulted in an average of 3.2 pounds more weight loss at 12 months postpartum. Other research also shows that breastfeeding helps with long-term weight loss retention, so the weight isn't as likely to return.

Why didn't breastfeeding help me lose weight?

Some research also suggests that the link between exclusive breastfeeding and postpartum weight loss isn't so clear. There is a multitude of factors that could contribute to a slower weight loss pattern after birth. For one, many women report a significant increase in hunger and appetite while lactating. If they compensate for the energetic demand lactation is generating and no caloric deficit is present, weight loss won't occur.

Sleep disturbances and deprivation can also significantly affect your body's metabolism. Moms that exclusively breastfeed typically wake to latch their baby or pump their breasts every 3-4 hours for the first few months of the baby's life, which causes significant disruptions to a natural sleep cycle. A family that chooses to use formula may utilize other caretakers for feedings as the responsibility no longer falls on the mother alone.

The bottom line

Your body has worked wonders bringing your new baby into the world- a huge accomplishment deserving of celebration! But, while breastfeeding may help you shed a few extra pounds you picked up along the way, don't think of it as a one-stop shop for weight loss or a miracle tool.

Finding the balance between maintaining a nutritious diet, getting plenty of sleep, and discovering a light exercise plan (once your body has healed from birth) are all ways to find your pre-pregnancy body once again. Just don't forget, your post-baby body is pretty awesome too!