Here's The Answer To Nursing Moms' Top Question: How To Lose Weight While Breastfeeding

Editor's Note: It is important that you consult your doctor for the medical advise that is suited for your need. Always seek the advice of a doctor or nutritionist when to comes to diet or exercise when you're pregnant, just gave birth, or breastfeeding.

If you're a new mom and you gained so much extra pounds while pregnant, you may be wondering how to lose weight while breastfeeding. But you may be also worrying that if go on a diet and/or start a workout program, these measures could affect your ability to give milk to your newborn.

Studies have shown that breastfeeding benefits not just babies but nursing moms as well. Right after giving birth, for instance, breastfeeding helps shrink the uterus back to its original size, and may even lead to a smaller waistline.

Breastfeeding and weight loss

Researchers from the University of Pittsburgh and Michigan State University looked at nearly 700 women who has taken part in the "Pregnancy Outcomes and Community Health" (POUCH) study. They followed-up on the moms seven to 15 years after giving birth to their babies.

The results, published in the Journal of Women's Health, showed that moms who breastfeed longer than six months had smaller waistline — about an inch and a half smaller — compared to waistlines of moms who stopped nursing at six months or even earlier. Moms who nursed longer also had a smaller hip circumference, or balakang.

The study also found out that moms who breastfed their babies longer had lower body mass index (BMI) and systolic and diastolic blood pressure. The researchers suggested that nursing moms are more health conscious because they believe what they consume is passed on to their child through breast milk.

Elizabeth LaFleur, a registered nurse at the Mayo Clinic, agrees that breastfeeding can help in losing the weight gained during pregnancy. She explains that the fat cells stored in the body during pregnancy and the calories from the food you eat are used as fuel to milk production and feeding the baby.

LaFleur adds that nursing moms continue to lose weight even when they follow the recommended additional 300 to 500 calories a day to increase energy and milk production.

But she points out that after an immediate postpartum weight loss of about 15 pounds (6.8 kilograms), weight loss tends to happen gradually. It happens at about 1 to 2 pounds (0.45 to 0.9 kilogram) a month for the first six months after childbirth and more slowly after that point. Oftentimes it takes about six to nine months to lose the weight gained during pregnancy.

How to lose weight while breastfeeding

For Meryll Soriano, losing weight solely because of breastfeeding is a "myth." She tells SmartParenting.com.ph in an interview that she and many of her fellow nursing moms didn't lose weight just because they were breastfeeding.

The actress and mom of two boys ages 14 and 1 also thinks that having a certain body type is a factor in losing weight. She herself admits to putting on weight easily and having a weakness to sugary treats, particularly chocolates, so she really can't rely on breastfeeding alone to achieve her fitness goals.

For starters, she limits her sugar intake to a minimum and only indulges her sweet tooth once a week. She makes it a point to eat healthy and always opts for the healthier food choices, such as quinoa over white rice. She also works out regularly, with emphasis on cardio exercises.

Eating healthy and exercising regularly have also worked wonders for other moms, celebrity or not (read here). But they also advise consulting a professional first before going on a diet plan or a workout program.

Jo Sebastian, the in-house nutritionist and dietician of the fitness and health app REBEL, gives advice to nursing moms trying to lose weight. She says "a balanced diet with a variety of food for both mom and baby is key to breastfeeding."

She explains, "Most mothers begin dieting immediately after giving birth to get their pre-baby bodies back. But new mothers must remember it is vital to include all the food groups into their meals and get enough calories to sustain breastfeeding."

New mothers are recommended to get their calories from a balance of the three macronutrients:

• Carbohydrates are high in fiber, such as whole grains, rolled oats, and sweet potatoes.
• Healthy fats such as nuts, seeds, and avocados
• Proteins such as fish, chicken, beef, legumes, and lentils

Then outside of the essential macronutrients, it's always beneficial to get enough of the following:

• Vitamin B9 or folates are found in leafy greens, nuts, seeds, and legumes
• Iron that can be found in nuts and seeds, chicken, beef, pork, leafy greens, and eggs
• Vitamin C can aid better iron absorption
• Calcium found in milk products and leafy greens, and vitamin A-rich food like red-orange fruits and veggies

For exercise, yoga teacher Johnna Villaviray suggests to those asking how to lose weight while breastfeeding to start from daily household activities just to keep your body moving. Then, you can also try gentle yoga or tai chi before going to more rigorous workouts, like jump rope or running.