Does Breastfeeding Help You Lose Weight?

Although breastfeeding offers many benefits, it is not a guarantee that you will return to your pre-baby weight. 

Your body burns extra calories when producing breast milk, but it is not always a calorie-for-calorie match. Unfortunately, some women's bodies have a difficult time releasing these fat deposits, and they never achieve that "sweet spot."

Here's why you may not be losing weight during breastfeeding:

• Hormones: Prolactin is a hormone that enables you to produce breast milk. Prolactin also affects your metabolism, which may affect postpartum weight reduction. As a new parent, you may be more anxious and tired, which can affect your hormones and make it more difficult to lose weight.
• Not exercising: While breastfeeding burns calories, you may not be burning enough calories to lose weight if you are not getting enough exercise. Finding time to work out while caring for your newborn can be challenging.

While it may be tempting to go on a diet to lose postpartum weight, it is important to remember that strict dieting can have a detrimental effect on your breast milk production.

Here are some tips for losing weight after giving birth.

• Eat small portions: Instead of 3 large meals each day, eat 5-6 smaller meals. Eat plenty of fruits, vegetables, and whole grains and snack on nutritious foods like nuts and yogurt.
• Eat foods rich in protein and fiber: Consume protein- and fiber-rich foods that will help you feel fuller for longer periods of time
• Exercise when you can: Moderate exercise is unlikely to have a detrimental effect on your milk supply. Going for a walk for 20-30 minutes a day can help you burn calories and preserve muscle mass.
• Stay hydrated: Drink plenty of water and unsweetened beverages to stay hydrated. Adequate hydration is both good for your milk supply and for weight reduction.
• Get enough sleep: Because sleep deprivation can increase hunger and food cravings, try to sleep whenever your baby sleeps. 
• Avoid added sugar and preservatives: Consuming added sugar and other processed foods can not only make you gain weight but also reduce milk production.

Benefits for baby

• Breast milk has nutrients that promote the healthy growth and development of your child, providing them with antibodies for immunity and everything they need during the first months of life.
• Breast milk has the optimal fat, sugar, water, protein, and mineral balance for a baby's growth. As your baby develops, your breast milk changes to match the increased nutritional demands of the infant.
• Breast milk is easier to digest than infant formula.
• Breastfeeding can help minimize the risk of many short- and long-term health issues that can develop in preterm newborns. Breastfed newborns are also less likely to die from sudden infant death syndrome.
• Breastfeeding helps with your baby's teething process. 

Benefits for mother

• Breastfeeding stimulates the uterus to contract by producing oxytocin (a hormone). This helps the uterus to revert to its normal size faster and may lessen the amount of postpartum bleeding.
• Breastfeeding is associated with a reduced incidence of breast and ovarian cancer.
• According to some studies, the longer a woman breastfeeds her infant, the lower her risk of cervical cancer, osteoporosis, hypertension, cardiovascular disease, type II diabetes, and obesity.

Experts encourage exclusive breastfeeding for at least the first 6 months because it has been shown to reduce fatalities from common childhood diseases, speeds up recovery after sickness, and helps with spacing births.

The American Academy of Pediatrics encourages breastfeeding or nursing for at least 1 year. After a year, a baby's nutritional needs change, and they may no longer require breast milk, although it may still be beneficial. 

However, research suggests that there is no predetermined age at which a baby should be weaned. Some babies may require more time to be nursed than others, and nursing should be continued until both mother and baby are ready to wean.