What is pumping?
Pumping refers to using an electric breast pump to express breast milk. It became popular in recent years as more women returned to work after having a baby and needed to pump breast milk during the day to feed their baby later. Some women also pump to increase their milk supply or to relieve engorgement.
When milk is removed from the breast by pumping, it signals the body to produce more milk. This is because pumping mimics how a baby nurses, causing prolactin and oxytocin to be released, which control milk production. Some women have found that pumping causes them to lose weight by increasing their milk supply. However, more milk production does not necessarily equate to more calories burned or weight loss.
How might pumping help with weight loss?
Some women have found that they lose weight easier while breastfeeding and pumping. There are a few reasons why this might occur:
– Increased calorie burn: Producing breast milk requires extra calories, about 500 extra per day. Pumping to increase milk supply may cause your body to burn slightly more calories. However, the amount of calories burned is highly variable and dependent on each woman’s individual physiology.
– Reduced appetite: Some women experience a reduction in appetite due to hormonal changes while breastfeeding. Prolactin and oxytocin, which are released during pumping and nursing, may act as appetite suppressants. A reduced appetite can lead to lower calorie intake.
– Calories lost through milk: The calories contained in pumped breast milk ultimately leave the body and don’t get deposited in fat stores. However, the number of calories lost is generally insignificant, about 20-25 calories per ounce of milk.
– Postpartum metabolism boost: Breastfeeding women tend to lose pregnancy weight faster, possibly due to hormonal changes that boost metabolism slightly. However, it’s not clear if pumping alone would have the same effect.
So in theory, pumping might support easier postpartum weight loss through increased calorie burn, suppressed appetite, and a faster postpartum metabolism. However, the effects tend to be small and appear to be dependent on fully breastfeeding as well.
Does the research show pumping leads to weight loss?
Despite anecdotal reports, most research has not found a strong connection between pumping breast milk and additional weight loss:
– A 2013 study in the Journal of Women’s Health analyzed data from over 1,300 women and did not find pumping to be associated with postpartum weight loss. In fact, exclusive breastfeeding was associated with more weight loss.
– A 2021 systematic review in Obesity Facts examined 10 studies on breastfeeding and postpartum weight changes. Breastfeeding was associated with more weight loss at 3-6 months postpartum compared to mixed feeding or formula feeding. However, pumping alone was not analyzed.
– A small 2011 study in the American Journal of Clinical Nutrition found that frequent milk expression using a pump did not appear to increase energy expenditure or postpartum weight loss.
– A 2015 study in MCN: The American Journal of Maternal/Child Nursing observed that mothers who only pumped tended to retain more weight after 6 months compared to mothers who directly nursed their babies.
Overall, current research does not demonstrate that pumping breast milk leads to extra weight loss in the postpartum period. Direct breastfeeding seems to have a stronger connection with shedding pregnancy weight.
Does pumping increase milk supply and cause weight loss?
Some women find that vigorously pumping increases their milk supply, which they believe also accelerates weight loss. However, studies find little evidence for significant weight loss with increased milk volume:
– A 2015 study in Breastfeeding Medicine looked at mothers exclusively pumping for their premature babies. Despite significantly increasing their milk production, the mothers did not experience any major differences in postpartum weight loss.
– A small 2012 study in Breastfeeding Medicine found that mothers who aggressively pumped to feed preterm infants actually exhibited slower weight loss compared to mothers with term infants, despite producing more milk.
– Research has not indicated any correlation between the volume of milk produced and the amount of calories burned from lactation. Calorie burn appears to be based more on the frequency of nursing or pumping sessions.
While pumping more can increase supply, it does not appear to substantially raise calorie expenditure or lead to additional weight loss. Mothers are able to produce more milk without necessarily burning many more calories in the process.
Does the timing of pumping matter?
Some women find that pumping first thing in the morning helps them lose more weight. The theory is that pumping first thing may better mimic natural breastfeeding patterns and signals your body to burn more calories making milk.
Unfortunately, research has not found evidence to support this theory:
– A 2016 study in Breastfeeding Medicine tracked women who either pumped first thing in the morning or at 11am for 4 weeks. There were no differences in weight loss between the two pumping schedules.
– Another 2016 study compared pumping after or before breakfast for 6 weeks. Again, there were no differences in weight change between groups.
– A 2019 literature review concluded that current research does not indicate any relationship between the timing of pumping and postpartum weight loss.
So while pumping first thing may help increase your milk supply, evidence does not show it leads to extra weight loss compared to pumping later in the day. More studies are still needed.
Does the frequency of pumping matter?
Some women believe that pumping more often may help with weight loss by burning more calories. But surprisingly, research suggests pumping frequency has little effect:
– A 2016 study had mothers pump 4 times or 6 times daily. There were no differences in weight loss between the two groups after 6 weeks.
– A 2015 study had mothers pump 3 times or 5 times per day for 4 weeks. Again, no differences were seen in postpartum weight changes between groups.
– A small 2012 study found pumping 5 times versus 3 times daily did not increase the energy expenditure from lactation.
While pumping more often can help maintain or increase milk supply, current evidence indicates it does not translate to extra calories burned or enhanced weight loss.
Does pumping intensity matter?
Some women believe that pumping at higher intensities (higher suction levels) may translate to greater fat burning. However, research suggests pumping intensity does not appear to affect weight loss:
– A 2016 study had women pump at higher or lower intensities for 6 weeks. No differences were found in weight changes between the groups.
– A 2015 study compared pumping for 10 minutes continuously versus 10 minutes with short breaks. Weight loss was similar between groups after 4 weeks.
– A small 2017 study found pumping at maximum comfortable vacuum did not result in higher energy expenditure compared to lower vacuum.
Overall, current research has not indicated that pumping at higher intensities leads to more calories burned or additional weight loss. More large scale studies are still needed though.
What types of pumps may affect weight loss?
Some speculate that certain types of breast pumps, such as hands-free wearable pumps, may better support weight loss by allowing moms to pump while doing other activities and for longer periods. However, no studies have directly compared different pump types:
– Research showing no weight loss effects with pumping have mostly involved standard electric breast pumps. No studies have specifically looked at wearable or hands-free pumps.
– One 2016 study found hands-free pumping moderately increased milk volume compared to standard pumping. But increased milk volume alone may not translate to weight loss based on other studies.
– More research is needed directly comparing manual, standard electric, and wearable pumps to see if any one type offers advantages for weight loss.
Currently, there is no evidence showing that any specific type of breast pump is more effective for losing weight while pumping. More comparative research is still needed.
Should you solely rely on pumping for weight loss?
Based on the current research, pumping breast milk alone should not be viewed as an effective weight loss strategy. Pumping has not been shown to lead to major increases in calorie expenditure or fat burning.
Some women do happen to lose weight easily while pumping and producing milk. But studies indicate the process of lactation does not substantially accelerate weight loss on its own for most women.
Relying solely on pumping is not likely to produce significant weight loss results for the majority of women. It should be combined with a healthy diet and regular exercise for best effects.
Tips for losing weight while pumping
Here are some tips to optimize your weight loss efforts while pumping breast milk:
Focus on diet
– Consume nutritious foods that promote milk production like oats, leafy greens, salmon, and legumes.
– Avoid calorie-dense processed foods and fast foods.
– Stay hydrated by drinking water instead of sugary beverages.
– Follow a modest calorie deficit of about 300 calories per day to promote steady weight loss.
– Take a postnatal multivitamin to fill any nutritional gaps.
Incorporate exercise
– Get at least 150 minutes of moderate exercise per week like brisk walking.
– Add strength training 2-3 times per week to build muscle and burn calories.
– Try workout videos or classes designed for postpartum women.
– Go for walks outside pushing your baby in a stroller.
– Release oxytocin and endorphins through exercise which may also aid milk production.
Optimize pumping habits
– Pump when your breasts feel full to maximize milk removal.
– Consider power pumping 1-2 times per day by pumping for 10 minutes, resting 10 minutes, then pumping another 10 minutes.
– Massage your breasts while pumping to help empty the milk ducts.
– Stay hydrated and pump more often if dealing with lower milk supply.
Be patient and kind to yourself
– Remember that significant weight loss takes time, especially after pregnancy.
– Set realistic expectations by aiming to lose 1-2 pounds per week.
– Get adequate rest and sleep since exhaustion can impede weight loss.
– Seek emotional support if needed during the postpartum period.
The bottom line
Current research indicates that pumping breast milk alone is unlikely to lead to dramatic weight loss results for most women. While it may support easier weight loss indirectly through increased calorie burn and a postpartum metabolism boost, pumping does not appear to substantially accelerate fat burning.
Women wanting to lose weight after pregnancy are better off combining pumping with a healthy diet and regular exercise. Focus more on optimizing your diet, establishing an exercise regimen, and being patient with yourself. View pumping as a way to nourish your baby, not primarily as a weight loss hack. Over time the weight will come off through healthy lifestyle habits.