During pregnancy, it is natural to gain weight. We understand the urge to lose those extra kilos as soon as possible after the pregnancy has ended. Although, it is important to be mindful and kind to the body - and always aiming for a sustainable and healthy weight loss pace. It is also important to keep in mind that the body is in need of energy and nutrients during the healing, and recovery process after going through a pregnancy. Having a balanced and varied diet in line with your energy requirement is therefore vital.


It is also important to note that breastfeeding women burn extra energy (around 500 extra calories per day) and could therefore lose weight without adjusting their energy intake. So if breastfeeding the baby after pregnancy, and weight loss is desired, it can be enough to eat according to the energy requirement for maintaining weight. It is highly important to have a varied and balanced diet, and to stay properly hydrated when breastfeeding. It is also crucial to get a sufficient amount of energy. If trying to lose weight too quickly, it can be challenging to get a sufficient nutrient and energy intake - which could lead to complications.


So, after pregnancy - if breastfeeding or not it is important to focus on eating nutritious food. If breastfeeding it is of extra importance to get enough vitamin D, omega 3 and folic acid. It is also important to have a sufficient iron intake. 


Nutritious foods to include in a varied and balanced diet:

  • Vegetables

  • Fruit

  • Whole grains

  • Fish & seafood

  • Legumes (beans and lentils)

  • Nuts & seeds

  • Tofu

  • Poultry

If you live in the Northern parts of the world, vitamin D fortified dairy products or vitamin D supplements might be needed, especially in the winter (October - April) when we can't produce enough vitamin D from the sun. However, always consult with a healthcare professional before starting to take any supplementation. 


If you want to lose more weight during breastfeeding, please keep in mind the risk of milk production and the nutritional quality of the milk might be affected.


So yes - You can use Lifesum to lose post-pregnancy weight or if you're breastfeeding but set the goals carefully, even if weight loss is desired you could start off by setting the goal to maintain weight or insert the energy recommendation that your healthcare professional recommends you to.