If you're a new mom trying to figure out how to gain weight while breastfeeding, don't stress—you're not alone! While many new moms are all about losing the baby weight, some of us find ourselves in the opposite boat, trying to put on some healthy pounds. Whether it's due to a low BMI, postpartum stress, or just not eating enough calories, gaining weight can be just as challenging as losing it. But don't worry—it's possible to do it in a healthy and nourishing way that benefits both you and your baby. Let's break it down.
Why Some Moms Need to Gain Weight While Breastfeeding?
Breastfeeding is like a workout your body didn't sign up for—it burns calories like crazy! It's no wonder your body needs more energy to produce milk and keep you going. Some moms may have lost a significant amount of weight during pregnancy or postpartum and need to regain that balance. A low body weight can lead to issues like fatigue, a drop in milk supply, and even nutritional deficiencies, which aren't good for either you or your baby.
Stress, sleep deprivation, thyroid problems, or simply a busy mom schedule can also be culprits. Gaining weight the right way will keep your energy up, help you recover from childbirth, and make sure your baby is getting all the nutrients they need.
How to Gain Weight During Breastfeeding
To gain weight while breastfeeding, mothers should focus on eating calorie-dense, nutrient-rich foods, establishing a regular eating routine, and maintaining adequate hydration:
- Breastfeeding mothers require 340 to 400 more kilocalories (kcal) per day than the amount they consumed before pregnancy. Track your caloric intake using a food diary or apps to ensure you're eating enough.
- Eating five to six smaller meals throughout the day can prevent feelings of fullness that often come with large meals, making it easier to increase calorie intake.
- Prioritize foods high in healthy fats, complex carbohydrates, and lean protein. Avoid empty calories from processed or sugary foods, as they may provide energy but lack essential nutrients.
- Add calorie-dense snacks between meals, such as nuts, dried fruits, peanut butter, avocados, and smoothies made with whole milk or protein powder.
- Breastfeeding increases hydration needs. Choose high-calorie beverages like milk, smoothies, or fresh juice over water during meals to add extra calories without affecting appetite.
- If gaining weight remains a challenge, consult a registered dietitian to create a tailored meal plan that aligns with your dietary preferences and lifestyle.
Healthy Foods to Gain Weight While Breastfeeding
To ensure both weight gain and proper nutrition, focus on incorporating the following foods into your diet:
| Category | Foods | Tips for Use |
| Healthy Fats | Avocados: High in calories, healthy fats, and fiber | Add to salads, toast, or smoothies |
| Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds | Snack on them or sprinkle on yogurt, oatmeal, or salads | |
| Nut Butters: Peanut, almond, or cashew butter | Spread on toast, mix into oatmeal, or blend in smoothies | |
| Complex Carbohydrates | Whole Grains: Brown rice, quinoa, oats, and whole-grain bread | Use as a base for meals or sides |
| Sweet Potatoes: Nutrient-dense, rich in vitamins and minerals | Bake, mash, or roast for a versatile side dish | |
| Legumes: Lentils, chickpeas, black beans | Use in soups, stews, or salads | |
| Lean Proteins | Eggs: High in protein | Scramble, boil, or add to recipes |
| Chicken, Turkey, and Fish: Lean meats and low-mercury fish like salmon and tilapia | Grill, roast, or bake for healthy, filling meals | |
| Dairy Products: Full-fat milk, cheese, and yogurt | Use in smoothies, snacks, or as meal accompaniments | |
| High-Calorie Snacks | Trail Mix: Dried fruits, nuts, seeds, and dark chocolate | Keep as a quick, on-the-go snack |
| Energy Bars: Made with natural ingredients like oats, nuts, and honey | Choose nutrient-dense options for a portable snack | |
| Smoothies: Blend milk, yogurt, nut butter, fruits, and protein powder | A quick, calorie-packed drink | |
| Calorie-Boosting Additions | Honey and Jam: Natural sweeteners | Spread on toast or mix into oatmeal |
| Olive Oil: Healthy fat source | Drizzle on salads, vegetables, or pasta | |
| Milk Powder: Protein and calorie booster | Stir into soups, mashed potatoes, or casseroles |
What Is the Healthy Weight of a Breastfeeding Mom?
There is no universal "healthy weight" for breastfeeding mothers, as it varies based on individual factors such as height, age, body composition, and pre-pregnancy BMI. However, maintaining a balanced weight within a BMI range of 18.5–24.9 is generally considered healthy. For mothers who were overweight or underweight before pregnancy, their healthy weight postpartum will depend on their body type, overall health, and nutritional needs.
Breastfeeding naturally helps burn extra calories, contributing to gradual weight loss after delivery. It’s normal for some mothers to retain a few pounds postpartum, as this weight serves as a reserve to support lactation. Instead of focusing on a specific number on the scale, prioritize feeling energized, meeting your nutritional needs, and producing enough milk for your baby.
Other Tips for a Comfortable Breastfeeding Journey
Breastfeeding can be a rewarding experience, but it’s not without challenges. Here are tips to make your breastfeeding journey more comfortable:
- Having the right tools can make breastfeeding more comfortable. A hands-free breast pump, like the Momcozy Breast Pump M9, lets you pump efficiently while staying mobile. A must-have for busy moms.
- Create a relaxing feeding environment. Choose a quiet, comfortable space for feeding. Use a supportive chair and tools like the Momcozy Nursing Pillow to make feeding sessions easier on your body. And Keep water and healthy snacks nearby to stay hydrated and energized while feeding.
- Holding your baby close during feeding not only strengthens the bond but also stimulates milk production through hormonal responses.
- Let your baby determine the feeding schedule rather than sticking to a rigid routine. Feeding on demand helps establish and maintain milk supply.
- Invest in nursing bras and tops that make breastfeeding accessible and hassle-free.
- Breastfeeding can be demanding, so prioritize self-care. Get enough sleep, ask for help when needed, and focus on eating a balanced diet to sustain your energy levels.
- Drink plenty of water throughout the day to prevent dehydration, which can affect your milk supply.
- Don’t hesitate to consult a lactation consultant or join a breastfeeding support group if you encounter challenges such as latch issues, discomfort, or low milk supply.
Ab €186,99 EURHohe Effizienz APP KontrolleAb €39,95 EUR
FAQs on Breastfeeding and Weight Gain
How many times should I breastfeed daily to establish a milk supply?
Aim to breastfeed 7–12 times in a 24-hour period during the first few weeks to help establish and maintain your milk supply.
Can stress affect breastfeeding and weight gain?
Yep, stress can lower milk production and make weight gain trickier. Try relaxation techniques, take breaks, and lean on others for support when you need it.
What are early signs that my baby is hungry?
Look for signs like rooting (turning their head towards your chest), sucking on their hands, or lip-smacking. Crying tends to be a late sign of hunger.
Can introducing bottles or pacifiers affect breastfeeding?
Yes, using bottles or pacifiers too early can cause nipple confusion, making breastfeeding harder and affecting your milk supply.
What should I do if breastfeeding is painful?
Pain could mean your baby’s latch isn’t quite right. Adjust their positioning so their mouth covers both the nipple and areola. If the pain persists, consider seeing a lactation consultant.
How do I know if my baby is getting enough milk?
Check for at least six wet diapers a day, regular bowel movements, and a baby that seems satisfied after feedings.
Should I avoid any foods while breastfeeding?
No need to avoid specific foods unless your baby shows signs of allergies (like gas or rashes). Spicy or strong flavors are usually fine and can help your baby get used to different tastes.
How do I manage nighttime feedings?
Keep your baby in the same room to make night feeds easier and quicker. A supportive nursing pillow can make those late-night sessions more comfortable.
Is it normal for my baby to feed very frequently?
Yes, cluster feeding (when your baby nurses more often for shorter sessions) is totally normal, especially during growth spurts. It helps boost your milk supply.
Can I breastfeed after a C-section?
Yes, breastfeeding after a C-section is absolutely possible. Start when you're ready, and use pillows to keep pressure off your incision. You might need help with positioning at first.
How long should I exclusively breastfeed?
Exclusively breastfeed for the first six months, then gradually introduce solids while continuing to breastfeed for at least 12 months—or longer if you both want to.
Conclusion
Gaining weight while breastfeeding doesn’t have to be a struggle. Adding some calorie-dense, nutrient-rich foods into your day and staying on top of hydration, you can easily support your body’s needs. Every mom's postpartum journey is different, so listen to your body and make adjustments as you go. Take it easy, don’t stress about the scale, and focus on feeling good and giving your baby the best nutrition.
