Eating Patterns and Hormones, the Causes of Weight Gain in Breastfeeding Mothers

Mom, have you ever felt worried about weight changes after giving birth? Many breastfeeding mothers experience weight gain postpartum and find it difficult to return to their ideal weight. However, do not worry. Weight gain during breastfeeding is normal and influenced by many factors. Let’s understand the causes of weight gain in breastfeeding mothers and tips to maintain a healthy weight while breastfeeding.

Factors That Cause Breastfeeding Mothers to Gain Weight

1. Eating Patterns and Nutrition

• Increased Calorie Needs

During breastfeeding, your body needs additional calories to produce enough breast milk for your little one. On average, you need an additional 300 to 500 calories per day. However, this does not mean you should eat in large portions or without limits. Choosing the right foods is essential to maintain your health and your baby's health.

• Changes in Appetite

Although the exact cause is not yet fully understood, breastfeeding mothers tend to feel hungrier. Increased hunger may cause you to consume more calories than your body actually needs.

• Recommended Foods

To meet nutritional needs while breastfeeding, you are encouraged to consume nutrient dense foods such as fruits, vegetables, lean proteins (such as chicken, fish, tofu, and tempeh), and whole grains. Low fat dairy products are also good to consume because they contain calcium, which is important for both mother and baby.

• Foods to Avoid

On the other hand, processed foods, fast foods, sugary drinks, and foods high in saturated fat should be avoided. These foods can add calories without providing balanced nutritional benefits and may contribute to unwanted weight gain.

• The Danger of Strict Diets

Although you may be tempted to follow a strict diet to lose weight quickly, this can negatively affect breast milk production and overall health. Diets that drastically restrict calorie intake can disrupt milk supply, make you feel weak, and ultimately hinder weight loss.

2. The Role of Hormones in Weight Gain

• Hormonal Changes After Giving Birth

After giving birth, your body undergoes significant hormonal changes. Hormones such as estrogen and progesterone drop drastically, which can affect metabolism and fat distribution in the body. This may be one of the reasons you find it difficult to lose weight even though you are breastfeeding and exercising.

• Release of the Hormone Prolactin

The hormone prolactin released during breastfeeding tends to reduce weight loss ability in some women. This hormone is released every time you breastfeed and may contribute to weight gain during breastfeeding if you are naturally prone to gaining weight.

3. Genetic Factors and Health History

Source: Freepik

• Genetic Influence on Metabolism

Genetic factors play an important role in how your body stores and burns fat. If you have a family history of weight issues or slow metabolism, you may be more prone to weight gain during breastfeeding.

• Health History Before and After Pregnancy

Health conditions before pregnancy, such as obesity or diabetes, can also affect your ability to lose weight after giving birth. In addition, health conditions such as postpartum depression may affect your eating patterns and physical activity, contributing to weight gain.

4. Psychological Factors

• Stress and Eating Patterns

Stress experienced during breastfeeding can affect your eating patterns. Stress often triggers cravings for unhealthy foods as a coping mechanism or comfort. This can lead to weight gain if not managed well.

• Lack of Sleep and Appetite Hormones

Exclusive breastfeeding often disrupts sleep quality at night. Babies tend to breastfeed more frequently at night than bottle fed babies. Poor sleep quality causes changes in metabolism and appetite regulating hormones, leading to increased hunger while breastfeeding.

• Social Support and Mental Health

Support from family, friends, or breastfeeding groups can help you stay motivated to maintain a healthy lifestyle. Emotional support is essential for managing stress and preventing unhealthy eating habits.

Tips to Maintain an Ideal Weight While Breastfeeding

Source: Freepik

After understanding some of the causes of weight gain in breastfeeding mothers, it is best for you to apply the following important tips to maintain an ideal weight during breastfeeding:

• Consult a Nutritionist: A nutritionist can help you create a meal plan tailored to your needs and your baby's needs to prevent drastic weight gain.
• Increase Physical Activity Gradually: Do light exercise regularly and increase the intensity over time. Start with walking routines around your neighborhood every morning or doing light workouts at home.
• Manage Stress Well: Find effective ways to manage stress, such as meditation, yoga, or activities you enjoy.
• Ensure Enough Sleep: Aim for at least 7 hours of sleep per night and take naps when needed. Try to sleep when your baby sleeps, and ask for help from your partner or family members so you can rest.
• Join Support Groups: Sharing experiences with other breastfeeding mothers can provide emotional support and motivation.

Mom, weight gain during breastfeeding is normal and influenced by many factors, from eating habits to hormones. Every mother has a different experience in dealing with postpartum weight changes. By following the tips discussed above, you can maintain a healthy and ideal weight while breastfeeding. If you experience difficulties or have concerns about your weight, do not hesitate to consult a doctor or nutritionist. Remember that your health and your baby’s health are the top priority.

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References:

ZayaCare. Postpartum Weight Gain: What to Do If You’re Gaining Weight While Breastfeeding. https://zayacare.com/blog/gaining-weight-after-pregnancy-or-while-breastfeeding/