Breastfeeding and Weight Management: Myths and Practical Advice for New Mothers

Pregnant women are often advised to "eat for two," which continues postpartum with breastfeeding, under the assumption that they need extra food to produce sufficient milk for their newborns. However, this advice can lead to excessive and unhealthy weight gain, which may be difficult to lose later.

To clarify the truth behind these recommendations, Nadormagazine spoke with Dr. Linda Maatouk, a breastfeeding consultant, who explained what is fact and what is myth regarding breastfeeding and maternal weight, offering practical tips for maintaining an ideal weight while supporting successful breastfeeding.

Do Nursing Mothers Really Need Extra Calories?

A nursing mother requires about 550 additional calories per day, especially during the first few weeks postpartum (the “puerperium,” lasting 4–6 weeks), to produce enough milk for the newborn and ensure successful breastfeeding.

To balance weight management and milk production, consuming around 350 extra calories per day from nutritious foods allows the body to burn approximately 150 calories while supporting lactation.

✅ Key takeaway: Breastfeeding itself does not cause weight gain; in fact, it can help with gradual weight loss during the first six months, provided the mother follows a healthy diet, gets adequate sleep, and engages in moderate exercise. Rapid weight loss, or severe calorie restriction, may reduce milk supply and lead to unhealthy eating habits.

Healthy Meal Examples for Nursing Mothers

Example 1 – Breakfast

• 1 slice of whole-grain bread (80 kcal)

• 2 tablespoons peanut butter (180 kcal)

• 1 small banana (90 kcal)
  Total: ~350 kcal

Example 2 – Yogurt & Oats

• 1 cup full-fat yogurt (150 kcal)

• 1/4 cup toasted oats (100 kcal)

• 1 tsp honey + cinnamon

• 4 raw almonds (50 kcal)
  Total: ~350 kcal

Example 3 – Balanced Breakfast

• 1 boiled egg

• 1 slice whole-grain bread

• Sliced avocado, tomato, cucumber
  Total: ~350 kcal – filling and promotes milk production

General Tips for Successful Breastfeeding and Weight Management

• Eat a balanced diet: Include protein (meat, fish, eggs, dairy), calcium (dairy, cheese), iron (eggs, dried fruits, seafood), fiber, healthy fats, fruits, and vegetables.

• Stay hydrated: Drink at least 3 liters of fluids daily (water, unsweetened juices, herbal teas like fennel, anise, and fenugreek). Avoid caffeinated drinks as they can reduce milk supply and cause infant discomfort.

• Create a calm feeding environment: Sit comfortably and dedicate 15 minutes per breast to ensure the baby receives both foremilk and hindmilk.

• Don’t fear colostrum: The first milk is rich in immune-boosting compounds essential for the newborn’s health. Hindmilk, produced later, is rich in fats and helps the baby gain weight properly.

• Nipple care: During pregnancy, massage nipples with olive or coconut oil to prevent inverted nipples, making breastfeeding easier. Regular postnatal chest massage promotes milk flow.

• Exercise: Daily walks, even short ones, improve mood, support postpartum weight loss, and help prevent postpartum depression. You can start walking alone a few days after birth and gradually include your baby in a stroller.

✅ Summary: With the right nutrition, hydration, and moderate activity, breastfeeding supports both your baby’s health and your postpartum weight management. The key is quality over quantity—choosing nutrient-dense foods rather than simply eating more.