Does Breastfeeding Really Help With Weight Loss?

By Ellen Slotkin, Registered Dietitian

We asked 700 Parenthood.com readers or their #1 baby-weight loss tip- and the unrivaled suggestion topping the list was--- breastfeeding!

More than one-third of moms surveyed recommended breastfeeding as the best way to shed post-pregnancy pounds. Our moms definitely believed that breastfeeding was the best way to blast baby weight. But is breastfeeding really the solution we think it is? A look at the research on the subject sheds some light on the topic.

Several research studies have shown that breastfeeding can help with losing baby weight, however, the effect was often small . Other studies have shown no effect at all. Because the evidence is not overwhelming, researchers as a whole cannot declare “breastfeeding helps with weight loss.”

What the research does seem to indicate is that moms who breastfeed for a year or longer do lose more weight than those who breastfeed for a shorter duration. Because most women in the U.S. who breastfeed do so for 6 months or less, many women may not breastfeed long enough to see any influence on their weight.

Breastfeeding combined with exercise shows a more appreciable effect, especially over the long term. In one study of 484 women, mothers who breastfed and exercised were less likely to be overweight 15 years later than those who did not exercise.

Why is there so much variation in the research?

Yes, it’s true that breastfeeding increases your daily calorie requirements by 300-500 calories. So, it only seems natural that burning those extra calories would help you melt away the pounds, right? Not necessarily, because the same hormone that causes you to produce milk (prolactin) also stimulates your appetite! Nature will be encouraging you to eat more to compensate for the extra calories you are burning. Ultimately your weight will still depend on how many calories you are taking in during the time you are breastfeeding.

The key to making breastfeeding “work for you” as a weight loss tool is to choose nutrient dense foods that keep you feeling full. Base your meals on whole grains, lean sources of protein, and fresh fruits and vegetables (and of course, avoid alcohol and caffeine, as these may pass into the breast milk).