Breastfeeding benefits not only your child's growth and development but also the mother. Breastfeeding is a calorie-burning activity that can help mothers regain weight and lower their risk of chronic diseases like type 2 diabetes and certain cancers.

How many calories are burned while breastfeeding?

Breastfeeding requires a lot of energy. The number of calories burned while breastfeeding is determined by a variety of factors, including the baby's age, the frequency of breastfeeding, how much breast milk the mother produces, and the calories contained in the breast milk. However, in general, mothers who breastfeed directly can burn between 500 and 700 calories per day. Meanwhile, mothers who do not fully breastfeed can burn between 250 and 400 calories per day.

The number of calories burned while breastfeeding can aid mothers in losing weight. According to a 2014 study, mothers who breastfed directly for three months lost approximately 1-2 kilograms more than mothers who did not breastfeed directly. Direct-breastfeeding mothers also returned to their pre-breastfeeding weight faster than non-breastfeeding mothers.

However, experts warn that breastfeeding should not be considered a weight-loss mechanism alone. Breastfeeding is a calorie-intensive activity, so mothers should follow a healthy diet to meet their daily calorie needs. If a woman typically consumes 2000 calories per day, her calorie requirements may rise to 2500–2700 calories per day while breastfeeding.

Food that should be consumed while breastfeeding

During breastfeeding, you must take care of your health and diet to ensure that your child receives all of the nutrients they require for optimal development. Breast milk production requires a lot of extra calories and nutrients, so breastfeeding mothers are encouraged to consume a nutritionally balanced diet.

To meet nutritional needs during breastfeeding, mothers must consume a variety of nutrients, including:

• Protein
• Vitamin D
• Vitamin A
• Vitamin E
• Vitamin C
• Vitamin B12
• Selenium
• Zinc

Here are some nutritious foods you can eat while breastfeeding:

• Low-mercury fish and seafood include salmon, seaweed, and shellfish
• Red meat and poultry, including chicken, beef, lamb, mutton, and offal
• Fruits and vegetables include berries, tomatoes, peppers, cabbage, kale, garlic, and broccoli
• Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseed
• Healthy fats such as avocado, olive oil, coconut, eggs, and high-fat yogurt
• Fiber-rich starches include potatoes, sweet potatoes, beans, lentils, oats, quinoa, and buckwheat

Breastfeeding mothers can meet their daily nutritional needs by eating healthy foods made from natural and minimally processed ingredients. However, if breastfeeding mothers are deficient in one or more nutrients, they can supplement as needed. Before taking nutritional supplements, talk to your doctor or nutritionist about your nutritional needs and how to meet them.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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