Are you not losing weight breastfeeding after giving birth? We review the research to determine does breastfeeding cause weight loss or weight gain?
Over the past few months, I’ve had countless of other new moms say to me, “I’m breastfeeding! Why aren’t I losing weight?” Real talk ladies, doesn’t it feel like we’ve paid our dues? We spend 9 months undergoing extreme/often uncomfortable changes to our bodies and then we go through the physically demanding act of childbirth. Once we get to breastfeeding, shouldn’t we get a free pass?
Well, you all know that my breastfeeding journey has been nothing short of hell, and I know I’m not alone. The one “benefit” that I’ve heard keeps so many going is its ability to help you shed that baby weight faster. I mean, everyone and their grandma reassures us that breastfeeding makes the fat “melt away”. Even a recent tabloid I picked up suggested that Kate Middleton breastfed herself skinny. It’s no surprise we all believe that the complex postpartum weight loss journey can be boiled down to the magic of one single act.
Like all physical acts, breastfeeding requires energy, which translates into burning calories. On average, you burn 20 calories to create 1 ounce of breast milk. So to put this into my own personal terms. I’m producing, on average, 1300-1400 ml of milk a day. That’s about 45 oz, or 900 extra calories required. Now, I’m eating like a maniac in response to those increased needs, but if you didn’t you could quickly lose weight. And yes, some women really do lose weight through breastfeeding! However, we’re usually only told half of the story, and though your friend may be losing weight breastfeeding, it might not work that way for you.
Let’s get into it.
Does Breastfeeding Cause Weight Loss? Weighing the Evidence
Alright, let’s start with my favourite: some good, old-fashioned, reliable evidence. These studies (and here) found that breastfeeding did not cause weight loss after birth. Rather, their findings suggested that other factors like gestational weight gain and lifestyle behaviours such as sleep and diet played a bigger role- but more on that a bit later.
Now is the part you’re not going to like. Another study found that a large proportion of the moms who breastfed gained about 1 kg, compared to moms who didn’t. WHAT THE WHAT?! Finally, a comprehensive review of the most up-to-date evidence found there wasn’t sufficient evidence to suggest that breastfeeding causes weight loss, however they really emphasized the need for more robust and controlled studies before making any strong statements.
It’s definitely true that women tend to lose weight postpartum, however, the weight loss trajectory is not as straightforward as we think. In fact, it’s common to lose lots of weight in the initial 2-3 weeks, and then hit a baby weight plateau, resulting in many women with question marks above their heads. I was doing so well and losing weight steadily? Â What happened?
Well, let’s explore some reasons why you may not be losing weight breastfeeding.
Pregnancy Diet and Gestational Weight Gain
Let’s start from the beginning of the story: the pregnancy stage. Many people confuse “eating for two” as “eating twice as much”, treating pregnancy as an opportunity to eat whatever they want. Having gone through it myself, I don’t blame ya! I definitely had my fair share of cravings, and I cherished Every. Single. Bite. But I’ve also seen so many people gasp in shock when they realize exactly how many extra calories are recommended during pregnancy.
Are you ready for it? (Hint: it’s probably much less than you’re guessing).
To support their baby’s development, women just need to have an extra 350 calories in their 2nd trimester and 450 extra calories in their 3rd trimester. This translates into a small sandwich and a glass of milk. Health Canada refers to this as “just a little more food”. So all those TV shows and movies where you see a pregnant women eating 2 slices of chocolate cake, washing it down with a milkshake and then miraculously popping back into a tiny shape after giving birth? YAH, that’s bullshit.
Researchers did a huge meta-analysis of this and found that women who had gestational weight gain beyond the recommendations retained an additional seven pounds after three years postpartum. Then an additional ten pounds fifteen years later. Another study found similar results and concluded that keeping weight gain to a healthy amount by eating according to your needs may help with postpartum weight retention. Of course, what you definitely should not do is diet (read about the dangers of dieting here), but rather, focus on listening to your body for those subtle increases in hunger that come with your enhanced needs.
Prolactin, Stress Hormones and Weight Loss During Breastfeeding
Prolactin
photo credit: https://toolstotal.com/
As with many things relating to weight, hormones play a big role. In this case, it’s prolactin, a hormone that is increasingly known as the “fat-storing hormone”. Prolactin is raised during pregnancy, and is secreted to stimulate milk production during breastfeeding. In other words, it helps mom make milk for the baby. There’s early research indicating that it may also reduce fat metabolism in the mom, hence why the weight seems like it just won’t come off. Additionally, experts say it may increase your hunger levels – so if you ever find yourself ravenous while breastfeeding (I know I am), this could be why! As this is very early research (like, university-thesis level early), there’s still correlations that have yet to be proven, but it’s definitely an interesting start. Countless doctors and healthcare practitioners hypothesize that our bodies undergo a hormonal and metabolic adaptation to hold onto fat as “insurance” for nourishing the baby. I’m excited to see future research on this potential hormonal activity in fat metabolism.
Though there are no human studies, there are some controlled trials that look at prolactin and fat stores in animals. This study on hamsters found those with reduced prolactin secretion levels also had reduced fat stores by 25-49%. So is a decrease in prolactin associated with a decrease in fat, and an increase in prolactin associated with an increase in fat? Only time, and more controlled and wide-scale human studies, can tell.
Stress and Cortisol
Oh lordy, motherhood can be stressful. Don’t have to say that twice, right? We all know chronic states of high stress is harsh on our bodies, from increasing our risk of chronic diseases to psychological impacts like depression. For some, stress can also shift our body weight above where it would otherwise naturally happily be. Researchers found that overall life stress, particularly maternal stress, is a key indicator for weight retention. Another research study did a little backtracking and found a similar connection with anxiety during early pregnancy and postpartum weight retention.
So how does stress relate to postpartum weight? In response to stress, our bodies release a hormone called cortisol, which can be healthy in moderate amounts. However, when we’re feeling super stressed for extended periods of time, our bodies can go into overdrive cortisol production, and an excess amount of cortisol is shown to be related to weight retention in the first 12 months postpartum. Beyond stress, postpartum depression is a condition that can affect many and is also associated with weight retention.
If you’re living with postpartum depression, weight should be the very last of your worries – seek some professional help and know that you’re not alone! This clearly emphasizes the need for a more holistic approach to health in postpartum women – from what we eat, to how we manage our stress levels. It’s important for us to focus on these factors rather and remember to look after ourselves as a whole. The weight will be what it needs to be.
Adrenal fatigue and weight loss – a real diagnosis?
Some doctors have provided clinical perspectives that support the case of “adrenal fatigue”, which apparently shows itself through a collection of nonspecific symptoms such as body aches, lightheadedness, low blood pressure, and of course, fatigue. The theory here is that our adrenal glands, which are responsible for cortisol, can become, well, fatigued over a long period of prolonged stress. These glands end up producing less cortisol, and can’t keep up with the stress demands of the body. This can potentially lead to weight gain, fatigue and the aforementioned symptoms.
So far, The Endocrine Society, made up of over 1400 endocrinologists specializing in hormonal health, released an official statement announcing “adrenal fatigue is NOT a real medical condition, and there are no scientific facts to support the theory.” They emphasize treating their fatigued symptoms through other more evidence-based means. I’m personally super excited to see how future research may support (or reject, who knows?) this super trendy diagnosis!
Sleep, Diet and Postpartum Weight Loss
So what do we know for sure? Well, we know that motherhood is hard AF. There are days when taking even 10-minutes for yourself to have a shower can be a challenge. Sleep has mostly been replaced by coffee (my BFF for life) and you just have to get comfortable with eating granola bars for most meals. Unfortunately, short sleep duration, something that so many of us experience as new parents, is shown to be connected to weight gain or retention. Another lifestyle factor is your diet related to the increased hunger you may experience while breastfeeding, as our bodies need more calories to meet this demand. Similar to a pregnancy diet, our energy needs are increased, but often, we tend to ignore the subtle hunger cues, and overeat. It’s also common to let ourselves get so hungry we can’t help but go crazy the moment we do eat. Either scenario may have you eating beyond your modest enhanced calorie needs during breastfeeding. So in addition to three balanced meals, it’s important that you always plan out a few healthy snacks to avoid letting yourself get too ravenous in between meals.
So: Does Breastfeeding Cause Weight Loss or Weight Gain?
I hope that I gave you enough information today to be confident and know that weight loss isn’t inevitable in the months postpartum. Also you’re not doing anything “wrong” if you’re breastfeeding and not losing weight. Breastfeeding is amazingly difficult work. If you’ve chosen to take that on for your baby, just know that it’s a selfless act and like pregnancy, is yet another phase for your bad ass body. Whether or not you lose weight should not be the reason you breastfeed or ween. Just trust that your body is doing exactly what it needs to do to nourish your baby best.
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If you liked this post, you may like:
Breastfeeding vs Formula or Bottle Feeding and The Risk of Weight Gain
Colic in Babies and Dairy | Should Breastfeeding Moms Go Dairy Free
Is it Safe to Breastfeed on a Keto Diet and How Does it Affect Breast Milk
How to Increase Breast Milk Supply
What’s your experience with postpartum weight loss?
Did you lose weight breastfeeding? Did you gain weight breastfeeding?
What are your best new-mom self-care tips?
Comment below!
Contribution By:
RD2B Trista Chan
Updated on August 8th, 2020
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Jennifer says
I’ve lost weight the 1st month and I was so happy because I was basically killing two birds with one stone loosing weight and breastfeeding but now I am just gaining weight maybe cause I am eating like crazy which is not good but I want to loose weight so bad but I also want what’s best for my baby… help me
Abbey Sharp says
Hey jennifer – are you still breastfeeding?
Angela says
I just read your article and am 7 months postpartum. I gained 60 lbs during my pregnancy (first pregnancy at age 36). I was in great shape before getting pregnant and ate very clean and had been for years. The first 5.5 months of pregnancy were insanely hard. I was sick 24/7, barely left the house and could only eat foods that I normally wouldn’t eat – heavier carbs etc. after the 2nd trimester I was able to function again and was able to walk every day, strength train & eat tons of veggies, lean protein & fruit again. BUT the weight just packed on. It was so difficult to see the numbers go up, I would cry at my prenatal appointments. I’m not being vain, as my journey was a difficult one. I had a healthy baby boy and love him to pieces. However breastfeeding has not helped with ANY weight loss. In fact at one point I started gaining. I lost 20 lbs the first week after he was born (water, baby, placenta etc) and as of weighing in 2 days ago am only down another 9 after 2 months of strict, clean keto. It is hard ladies!! I’m trying hard to give myself grace, go slow, eat well and move my body but as a new mom, we are under so much pressure— little sleep, not showering daily, I totally survived early on with granola bars. This article is refreshing because the reality is so many women do not “bounce back” and the more moms I talk to, say it was a year or longer before they started to feel like themselves again!
Abbey Sharp says
Totally. Takes a lot of time. Thanks for sharing
Mallika says
I am so grateful you took the time to write this coz I am 5 months postpartum and exclusively pump. Its a lot of work and its hard! I feel like I am busy round the clock but the needle just doesn’t move on the scale and it’s depressing but I am hopeful that once I ween off I’ll have more time for myself and should be able to get back to where I was and feel like myself again..
Abbey Sharp says
So much work. Thanks for sharing your journey with us
Shannon says
Your experience is same as mine. I was always very fit and healthy. First pregnancy at 36 and despite healthy diet and exercise entire time I ballooned up and gained 60 lbs. I could not lost much after even with diet and exercise. Breastfeeding helped zero! I still had 30lbs to lose when I got pregnant with my daughter 15 months after son was born. While I gained less weight with daughter (about 35lbs) I am sitting here 3 weeks postpartum and have about 40lbs to lose. It’s hard when you start having babies after 35. I was 36 and 38 with mine. I was healthy and active and cannot seem to make progress. It’s depressing.
Lindsay says
I really enjoyed this – it was really well put together with the research and breaking it down so that it could easily be understood! RDs need to keep sharing information this way — a great way to get evidenced based information into the general public’s hands!
Abbey Sharp says
I agree! Thanks so much Lindsay
Amanda says
Hey Abbey! Thank you for this article. I was wondering if you know how to tell if you have adrenal fatigue? I’ve just had two babies in two years and have been sleep deprived the whole time! Also my husband was deployed for a year when our first was born and he is battling PTSD. Anyway my stress and weight are crazy out of control and I’ve tried every diet and now I dont even know what’s healthy. And i’m so tired no matter what I can barely get out of the house… Any information is helpful.
Abbey Sharp says
Hey Amanda, we will be sharing an article soon about adrenal fatigue. For now, I would suggest sharing these symptoms with your doctor or a dietitian and they can help you achieve your goals.
Thev2 says
Hi.
Thanks for this wonderful information.
In a perfect world, you had planned for your pregnancy in every way possible. This included getting down to your ideal weight beforehand. But for many women, this isn’t realistic. Pregnancy, while an exciting time, can turn into a weight dilemma for women who are already overweight. This is because of the inevitable weight gain associated with having a baby.
I hope this information will all the readers to understand the whole mechanism of weight loss during pregnancy. It will be very helpful content for all the female readers to effectively manage their weight loss during pregnancy.
Team Thev2
Abbey Sharp says
Thanks so much!
Sarah says
I read this article and I am very thankful to you to give me these information it’s very helpful to me. It’s exceptionally useful. I had numerous issues when I was a greasy lady. I Had attempted such huge numbers of tips to weight off. In any case, I got nothing. I figure it will be viable. I have experienced your “weight lose” articles. and I will this tips in inevitably. I think some time or another later I will have a decent outcome superior to past. You are most welcome for sharing this sort of articles.Thank you such a great amount for this! I have a multi month old and regardless of in the event that I eat mass sums a little while and endeavor to limit calories different weeks my weight has not moved. I assume I’m grateful it is steady, notwithstanding when I voraciously consume food sweet potato chips and power balls lol. Anyway I keep on beating my self up regular for not having abs, and not looking on a par with I’d jump at the chance to.
Abbey Sharp says
So glad you found it useful. Thanks for sharing Sarah
Kelsey says
Thank you for sharing this. Im 4 months PP. i breastfeed. i workout everyday like crazy, eat healthy whole foods and it feels like I must be doing something wrong! it is so discouraging watching the scale stay the same 🙁
Sheridan Stringer says
Going through this right now….fellow RD over here 🙂 I’m 6 months postpartum and have about 10 lbs to shake (despite following a dairy free/egg free diet and eating pretty healthy). I have internal battles daily in regards to that weight I’d like to lose but hoping that after I am done breastfeeding and actually have a normal sleep pattern that I’ll get back to where I once was..love your Blog Abbey!
Abbey Sharp says
Good luck love! Thanks so much for sharing 🙂
Julie @ Running in a Skirt says
I know I shouldn’t be worried about losing the weight but I am!! I’m pregnant with twins and they have you put on a lot more weight. Interesting to know that breastfeeding may or may not help!
Abbey Sharp says
Yeah, be sure to give it a read!
Jessica Levinson says
Great information in this post! Really helpful for new moms!
Abbey Sharp says
So glad! Thanks 🙂
dixya @food, pleasure, and health says
just like everyone, i had always assumed that breast feeding leads to weight loss..but didnt realize all the other factors involved. great info for future and also to refer to new moms.
Abbey Sharp says
For sure.
Kelly says
I’m not pregnant, but always believe in listening to your body and trusting that you’re exactly where you’re supposed to be!
Abbey Sharp says
Totally agree
Kelly says
I gained a “healthy” 30lb during pregnancy. Did the whole breastfeeding/pumping thing for a year. I’m still 30lb heavier than I was pre-pregnancy. Oh and this was 3 years ago! ????
Abbey Sharp says
Thanks for sharing Kelly
Kalee Dillard says
This was so interesting. I’m not pregnant or breastfeeding, but I know my friends would benefit from this so much!
Abbey Sharp says
So glad
Natasia says
This is so so true. All of it. Thanks for talking about this.
Abbey Sharp says
Of course!
Nicole @ Fitful Focus says
I’m not pregnant or breastfeeding, but this is so helpful for the future! Thank you!
Abbey Sharp says
So glad 🙂
Noreen Gallo says
Congrats on the new member of your family. As a RD and a mom to 4 boys, I found that I did not really lose the last 8 or so pounds until I stopped breastfeeding. My natural weight gain per pregnancy was about 25 – 30 pounds. That is what my body wanted to gain, I did not restrict myself and I also did not go crazy eating either. I found with my last child, I clearly gained the least amount of weight but that was attributed to never sitting down. One thing that I have seen with clients that I have worked with is where their weight is when they get pregnant. I found your article very interesting, thanks so much.
Abbey Sharp says
Very interesting. Thanks for sharing love
Meghan says
Hi Noreen – I found your comment very interesting. Abbey – thanks so much for this post. My son is going to be a year old on Friday. I’m starting the weening process. I’ve been cutting down on pumping at work and am then going to see how it goes with breastfeeding in the night and morning. I initially lost all the weight I had gained from being pregnant with breast feeding. Then slowly I gained about 4 pounds – which I was ok with because it wasn’t too much. What I’ve noticed the last few months was that I’m actually up an additional 8 to 10 lbs. What do you mean by your comment that what you’ve seen is where their weight is when they get pregnant? Thanks so much.