Breastfeeding is a natural way to provide nutrition to your newborn baby. But did you know that breastfeeding can also burn a significant amount of calories? Many new mothers wonder how many calories they can burn by breastfeeding,
and the answer is not as straightforward as you may think. In this article, we will explore the science behind the calories burned during breastfeeding and provide tips on how to optimize this process.
How many calories does breastfeeding burn?
Breastfeeding can burn anywhere from 300 to 500 calories per day, depending on several factors such as the mother’s weight, age, and the frequency and duration of breastfeeding. According to the American College of Obstetricians and Gynecologists (ACOG),
breastfeeding mothers need an additional 450 to 500 calories per day to meet the demands of milk production. This means that if a mother is consuming a healthy diet and breastfeeding frequently, she can expect to burn around 300 to 500 extra calories per day.
The actual number of calories burned during breastfeeding will depend on several factors, including the baby’s age and weight, the mother’s metabolism, and the amount of milk produced.
For example, a mother who breastfeeds her newborn baby every two to three hours for a total of eight times per day can burn around 400 to 500 calories per day. On the other hand, a mother who breastfeeds her six-month-old baby four times per day can burn around 300 to 350 calories per day.
Benefits of breastfeeding
Apart from burning calories, breastfeeding offers several other benefits for both the mother and the baby. Breast milk is rich in nutrients and antibodies that can protect the baby from infections and diseases. Breastfeeding also helps to establish a bond between the mother and the baby,
and it can reduce the risk of postpartum depression in some mothers. For the mother, breastfeeding can help to reduce the risk of breast and ovarian cancer, and it can also aid in postpartum weight loss.
Tips for optimizing calories burned during breastfeeding
If you are a breastfeeding mother looking to optimize the number of calories you burn, there are several things you can do. Here are some tips to get you started:
- Breastfeed frequently: The more often you breastfeed, the more calories you will burn. Aim to breastfeed your baby every two to three hours during the day and once or twice during the night.
- Increase milk production: The more milk you produce, the more calories you will burn. To increase milk production, make sure you are well-hydrated, eat a balanced diet, and breastfeed on demand.
- Practice skin-to-skin contact: Skin-to-skin contact can stimulate milk production and promote bonding between the mother and the baby. Try to breastfeed your baby while holding him or her skin-to-skin.
- Engage in light exercise: While you should avoid strenuous exercise in the first few weeks after giving birth, engaging in light exercise can help to boost your metabolism and burn extra calories. Walking, swimming, and yoga are all good options.
- Eat a balanced diet: Eating a balanced diet that is rich in protein, healthy fats, and complex carbohydrates can help to fuel your body and support milk production. Avoid crash diets or extreme calorie restriction, as this can negatively impact milk production and your overall health.
Conclusion
Breastfeeding is an excellent way to provide nutrition to your baby while also burning extra calories. Although the actual number of calories burned during breastfeeding will depend on several factors, most breastfeeding mothers can expect to burn around 300 to 500 extra calories per day.
To optimize the number of calories burned during breastfeeding, try to breastfeed frequently, increase milk production, practice skin-to-skin contact, engage in light exercise, and eat a balanced diet. Remember, breastfeeding offers many benefits
