How much does breastfeeding burn?

We women are different. Our bodies are different. Our habits, history, genes and much more are different. Yet we live in a time when it is celebrated when the kilos rattle off after a pregnancy and the stomach (maybe) becomes flat again. Let us remember here that difference is .... difference. Difference does not = wrongness. There is no one or nothing that should decide whether you choose to focus on weight loss after your pregnancy. Or whether you even need to lose weight. Or gain weight for that matter. Your body is your body. And your body is amazing. It has just built, carried, and given birth to a child. And right now it is nourishing your child with breast milk 24-7.

So shout out to your body: It's amazing!

How much do you burn when breastfeeding?

That said, I am regularly confronted with the myth that breastfeeding = the same as losing weight. It is true that feeding a child 24-7 requires energy. Specifically, a woman who is breastfeeding burns around 500 calories per day. This is equivalent to about an hour of cycling. On that front, breastfeeding can be equated with physical activity. But at the same time, the breastfeeding hormone prolactin increases your appetite. Because nutrition is needed by the breastfeeding woman in order to make delicious milk for her child. Nature is wise and will always strive to support survival - both yours and the baby's.

If you want to lose weight, the increased appetite will easily outweigh the 500 calories per day if you are not aware of what you are eating. And no, I do not recommend that you weigh and track your food at all. Regardless of whether you want to lose weight or not, I always recommend that you eat healthy and nutritious food. And enough. Both to nourish yourself and to make healthy and nutritious milk for your baby. Lots of vegetables, protein (eggs, fish, lentils, beans, meat, green yogurt, etc.), healthy fats (nuts, avocado, seeds, virgin olive oil, dark chocolate, for example), some fruit and possibly whole grain products. And lots of water - at least 2 liters daily.

Drink plenty of fluids when breastfeeding.

Many new mothers don't drink or eat enough. Some because they want to lose weight quickly, others because they have their hands, head and heart full of baby and simply forget to eat - I understand, but I don't accept any of the reasons. It's important to take good care of yourself. You is important!

Any weight loss or lack thereof is also affected by the lack of sleep, which is a normal part of life with a baby. A factor that affects your hormones and thus, among other things, any weight loss. Sleep, rest and breaks are extremely important for your physical and mental balance - regardless of whether you want to lose weight or not.

Weight loss during breastfeeding

I am often asked if you can go on a diet while breastfeeding. The short answer is no. The slightly longer answer is that it can affect the amount and composition of your milk if you lose weight as a result of an intense diet. This is not recommended. Some intensive forms of exercise cause waste products to be excreted that are not desirable in your baby's milk. And finally, rapid and large weight loss can affect your hormonal balance. So dear ones who want to lose weight: Everything in moderation. Be patient with yourself and your body and prioritize a slightly slower weight loss for both your and your baby's sake. Weight loss should be done with respect for your body and your maternity reality. So from here on out, a loving reminder should be given that small steps are still steps.

Not everyone is happy about losing weight. If you are one of those women who is underweight, you may be struggling to lose weight unnecessarily. In your case, it is extra important to focus on remembering to eat enough and nutritious food - and preferably increase the healthy fats such as avocado, virgin olive oil, dark chocolate, nuts and seeds, etc.

Well-being over weight loss

Dear woman, regardless of the size of your body, I would like to wish for you that you thrive in your body. Feel free to notice what you like to do with your body. Do you enjoy meditating, taking a foot bath, going for a walk, dancing, walking barefoot or something completely different? Even small moments of a few minutes for you with your body are possible during the days in maternity land. And It's the big things in the small things that count for our well-being and (physical) joy in the many everyday days that make up life.

So here's a call to make yourself a list of pleasures, hang it up in a visible place as a loving reminder to yourself, choose an item from the list and enjoy yourself for a minute or 5. Because you are worth it as some advertisement has so rightly expressed it.