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Breastfeeding burns an average of 500 calories a day with the typical range to be from 200 to 600 calories burned a day. It's estimated that the production of one ounce of breast milk burns 20 calories.
Studies have shown that breastfeeding mothers lose more weight after pregnancy than bottle-feeding moms---even if the latter group consumes less calories. Exclusively breastfeeding mothers have an average decrease in body fat and hip and lower thigh circumference than bottle-feeding moms. - Babies who are exclusively breastfed consume an average of 25 ounces of breast milk a day, meaning that moms burn 500 calories a day. The normal range of breast milk taken in by one to six month-old babies is 19 to 32 ounces a day. The amount varies after six months depending on how much solid food the baby eats.
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Since the nursing mom is burning so many calories a day just through milk production, she needs to follow an optimal diet. Breastfeeding moms should consume between 1800 to 2000 or more calories a day, or 300 to 500 more calories per day more than those consumed to maintain pre-pregnancy weight.
In general, moms should eat when they're hungry, which may feel like all the time. Mothers should not fill up on junk to make up for needed calories---eat a balanced diet full of whole grains, fruits and vegetables (preferably organic), protein and healthy fats. Avoid additives, contaminants and highly processed foods since whatever is eaten passes directly into breast milk and ultimately into baby. - It's a misconception that exercising will interfere with the quality or quantity of a mother's milk supply. Exercising does increase the level of lactic acid in the body, but this hasn't shown any negative effects on breast milk. Moderate exercise is key to optimal physical fitness and will help a breastfeeding mom lose weight without posing any side effects to the nursing baby.
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Even though moderate exercise in encouraged, don't overdo it. Breastfeeding mothers can put themselves and their milk supply at risk if they diet or exercise before their baby is two months old. This time should be devoted to establishing a healthy milk supply and recovering from birth---not dieting.
A sudden drop in calories can reduce a mother's milk supply and push her body into starvation mode, which can be damaging to a mom's health. Breastfeeding moms are discouraged from going on extreme diets---like the no-carb diet, the liquid diet and other fads---and should not take weight loss medication.
