Both breastfeeding and pumping can help new mothers lose the extra weight gained during pregnancy. However, there are some key differences between pumping and nursing directly from the breast that may impact weight loss.
Breastfeeding and Weight Loss
Breastfeeding requires an extra 500 calories per day to produce breastmilk. This means that breastfeeding mothers need to consume more calories. However, exclusively breastfeeding has been shown to help new mothers lose weight faster than mothers who do not breastfeed or who supplement with formula.
There are several reasons breastfeeding promotes postpartum weight loss:
- The hormonal effects of breastfeeding help the uterus contract back to its regular size more quickly after birth. This helps minimize the “baby belly” that many new moms struggle with.
- Breastfeeding burns calories. Producing milk requires extra energy expenditure of about 500 calories per day.
- Breastfeeding releases oxytocin, the “love hormone,” which promotes feelings of nurturing between mother and baby. Oxytocin has been shown to decrease cortisol levels, which can reduce fat storage.
- Nursing requires holding your baby close. The physical exertion can help burn calories.
- Breastfeeding demands frequent feedings, usually every 2-3 hours in newborns. This prevents new moms from overeating.
In the months after giving birth, breastfeeding mothers generally lose around 3-5 pounds per month with a healthy diet until reaching their pre-pregnancy weight.
Pumping and Weight Loss
Pumping breast milk has become more popular, allowing mothers more freedom and the ability for others to participate in feeding the baby. But does pumping offer the same weight loss benefits as nursing directly from the breast?
Research looking specifically at pumping versus breastfeeding is limited. However, some key points indicate that direct nursing may promote more weight loss than exclusively pumping:
- Pumping lacks the skin-to-skin contact and oxytocin release of nursing, which impacts fat burning.
- Pumping moms may be less active than nursing moms who have to hold baby close for frequent feedings.
- Pumping takes more time and effort which can lead to increased calorie intake.
- Storing pumped milk and bottles requires less frequent feedings.
- Stress from maintaining milk supply and pumping schedule can increase cortisol and fat storage.
One study found that moms who exclusively pumped for the first 3 months were 2 times more likely to retain at least 10 lbs at 6 months postpartum compared to moms who exclusively breastfed direct from the breast during those first 3 months.
How Pumping and Breastfeeding Can Affect Weight Loss
Both breastfeeding and pumping provide benefits for losing baby weight. Here is a breakdown of how each method may impact postpartum weight loss:
| Breastfeeding | Pumping |
|---|---|
|
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As you can see, direct breastfeeding provides significant benefits for postpartum weight loss. However, pumping can be combined with nursing to allow for flexibility. Many moms find that a mix of pumping and nursing is optimal for both baby’s health and losing the baby weight.
Tips for Maximizing Weight Loss While Pumping
If you are pumping breast milk, either exclusively or in combination with nursing, here are some tips to maximize your postpartum weight loss:
- Try to nurse directly from the breast when possible. Let your baby nurse before pumping for better milk output.
- Pump shortly after nursing to take advantage of your let-down reflex.
- Look at photos or videos of your baby when pumping to promote oxytocin flow.
- Massage your breasts while pumping to mimic baby’s suckling.
- Stay hydrated and eat a balanced diet with extra calories to maintain milk supply.
- Move while pumping by marching in place or doing arm lifts.
- Limit pumping sessions to 15-20 minutes to avoid overproduction.
- Get support if struggling with low milk supply due to pumping.
Other Factors That Affect Postpartum Weight Loss
While breastfeeding and pumping play a key role, there are other elements that impact how quickly you lose the baby weight:
- Diet – Eating a balanced diet rich in protein, fiber, and nutrients will fuel milk production and healthy weight loss. Avoid drastic dieting.
- Exercise – Adding in moderate exercise like walking, yoga, or strength training can accelerate weight loss. Always consult your doctor first.
- Hydration – Getting enough fluids supports milk supply and weight loss. Aim for 80-100 oz of water daily.
- Sleep – Getting adequate sleep will help regulate appetite hormones and control cravings.
- Support – Having help with baby care allows time for self-care and healing. This reduces stress which can impact weight.
Conclusion
Breastfeeding and pumping both provide health benefits for mom and baby. For postpartum weight loss, research indicates that direct nursing is optimal, with pumping as a supplement when needed. To maximize weight loss from pumping, combine it with nursing when possible and use techniques to mimic the hormones and motions of breastfeeding. With adequate diet, exercise, rest, hydration and support, nursing and pumping moms alike can safely return to their pre-baby weight.