Essential reading for women trying to lose weight: How to eat nutritiously without gaining weight while breastfeeding.

How can breastfeeding women eat to get enough nutrition without gaining weight?

Since postpartum weight loss differs between breastfeeding and non-breastfeeding, I'll first explain the situation for breastfeeding women.

One claim is that breastfeeding helps with weight loss. The reasoning is that producing milk requires a significant amount of calories and hormones; producing milk daily consumes 2093 kilojoules (500 kilocalories), equivalent to running for half an hour. Therefore, it's believed that breastfeeding is essential for postpartum weight loss.

This claim is actually inaccurate. Careful observation reveals that many new mothers who breastfeed are quite full-figured, while many non-breastfeeding women are also quite slim. This is because the body increases appetite while producing milk, leading to increased food intake. If this exceeds the body's energy expenditure, weight gain will still occur. Furthermore, breastfeeding takes up a lot of time and can interfere with daily exercise.

This issue should be viewed objectively, not as a binary choice. The root cause of obesity is often attributed to an imbalance between calorie intake and calorie expenditure. For example, breastfeeding mothers don't typically eat as much, and their calorie expenditure during breastfeeding is generally higher than that of non-breastfeeding mothers, so they are naturally thinner. However, if this leads to an excessively large appetite without restraint, then weight gain is to be expected.

The amount of energy a mother expends caring for her child after childbirth is also a crucial factor. I had a classmate who was quite overweight before giving birth, but after delivery, she not only insisted on breastfeeding but also actively cared for her child, even changing diapers herself and sleeping with the baby at night. By doing this, she became significantly thinner than before pregnancy shortly after her postpartum period. I've also seen some breastfeeding mothers who have elderly relatives helping with childcare. They basically don't have to worry about anything except breastfeeding, eat a lot, and move very little, resulting in weight gain day by day. In short, both scenarios exist.

Therefore, breastfeeding does not guarantee weight loss. However, breastfeeding does offer numerous nutritional benefits for infants, and it is generally the best approach.