Weight loss for nursing mother

I am a mother of 5 month old son. I want to reduce weight. I am 66 kg and 5ft4inchs. I want to reduce at least 10 kg. I am a nursing mother. Suggest me a diet plan.
(March 15, 2011)

Breastfeeding Weight Loss

Most new mothers are concerned about losing the extra pounds they piled on during pregnancy. One effective way of doing this is by breastfeeding. Research has shown that breastfeeding and weight loss are connected. Studies carried out in regard to breastfeeding and weight loss reveal that women who breastfed partially or exclusively had more reductions in hip size and weight one month after their deliveries, than women who opted to feed their babies formula exclusively. On an average, one can lose weight within six months after pregnancy, due to breastfeeding.


Breastfeeding and weight loss therefore do to a certain extent, go hand in hand. Weight loss during breastfeeding or weight loss while nursing occurs as both producing milk and feeding the baby burns a lot of calories. This weight loss becomes steady while breastfeeding as the process of milk production (lactation) uses the extra fat that the mother gained during pregnancy. Each time a new mother feeds her baby; her body promotes milk production with about 500 calories from the stored fat. This is why many mothers experience breastfeeding weight loss and can even get back to their pre pregnancy weight within a short period of time.

However, it is important for lactating mothers to remember that while breastfeeding and weight loss are connected, it is equally important to follow a good diet at this time. This is because the quality of a lactating mother’s diet affects the quality of the breast milk she produces. A diet for nursing mothers should be a healthy one and should also contain at least 1800 calories per day. This will help to maintain the quality of the milk the baby is getting. Apart from breastfeeding and weight loss new mothers should also try to incorporate some exercise into their routine as this will help to knock the weight off as well. However, young mothers should not be a hurry to follow any weight loss plans while breastfeeding in order to get back into shape even faster. Reducing the number of calories is not advised as this will directly impact the production of milk. It may even diminish the milk production. It is vital to remember that breast milk is full of nutrients which help to increase the immunity of the baby and protects her/him from many diseases. Breastfeeding is highly recommended by doctors as it has the above mentioned advantages. Therefore it is crucial that mothers eat healthy food as a wrong diet could lead to a poor quality of milk being produced which in turn could lead to complications with the baby’s health. New mothers should eat at least 6 moderate meals a day; this will help to ward off any hunger pangs. The diet should contain foods from all the foods groups. This is most necessary and important for a nursing mother’s diet plan. 

After childbirth, if a mother follows a good and balanced diet, breastfeeding can help her to lose weight without compromising on either her baby’s health or her own health.