Stopping breastfeeding is a big change and it can bring a mix of emotions. You may miss the special bond you shared with your baby, but at the same time you might not miss the constant pumping and nursing bras.
Breastfeeding can change your body in many ways. As you move into this new chapter, you might wonder what will happen to your weight. Will you gain weight once breastfeeding ends? Will your body change in ways you didn’t expect?
“Potential weight gain after weaning is often a common concern for breastfeeding parents,” said Bailey Bylow, FNP, an OBGYN nurse practitioner and lactation specialist with Banner – University Medicine. “When breastfeeding is stopped, there are physiologic and often lifestyle changes that can influence this fluctuation.”
The truth is, it’s different for everyone. Some people find it easy to maintain weight, while others may notice a shift. Understanding the reasons behind these changes can help you navigate this transition with more confidence.
We spoke with Bylow to understand the factors that affect weight after weaning and tips for staying healthy.
Why do some people gain weight after stopping breastfeeding?
When you breastfeed, your body burns a ton of extra calories – about 500 extra calories a day!
“Breastfeeding uses a lot of energy,” Bylow said. “You need these extra calories to make milk for your baby.”
This extra energy burn is why many people can maintain or even lose weight during breastfeeding. But when you stop, your body no longer needs those extra calories.
While breastfeeding, you may have gotten into the habit of eating larger portions or eating more often than you did pre-baby. If you don’t change your eating habits after you stop, you might start gaining weight.
Hormones are changing too
On top of the changes in how your body burns calories, your hormones are also adjusting. When you breastfeed, your body makes two important hormones – prolactin and oxytocin – that help with milk production and bonding with your baby. When you stop breastfeeding, these hormones start to decrease, which can make you feel a little out of sorts.
You might notice you’re feeling extra tired, have trouble sleeping or have headaches. You may even experience mood swings and night sweats.
“Typically, the hormone levels settle and symptoms usually resolve within a few weeks of weaning,” Bylow said. “These hormonal changes also cause changes to the breast as they might feel full and swollen from the remaining milk before reducing, causing the breast to sometimes change in size and shape.”
While it might feel tough at first, these changes are normal and will eventually settle down after your milk supply dries up.
Tips to avoid weight gain after breastfeeding
Every person’s body is different. Some people may gain a little weight, while others won’t. The key to managing your weight after breastfeeding is to focus on your overall health. Here are steps you can take to stay healthy and maintain your weight.
- Focus on healthy eating: Eat a variety of nutritious foods that help keep you full and satisfied. Focus on whole grains, lean protein, healthy fats and lots of fruits and vegetables. Avoid processed foods, sugary snacks and drinks, as they can contribute to weight gain
- Stay hydrated: After breastfeeding, you might not feel as thirsty as when nursing, but it’s still important to drink enough water. Staying hydrated helps with everything from digestion to keeping your energy levels up.
- Move your body: Find ways to stay active that feel good for you. Maybe it’s a walk with your baby in the stroller, some stretching in the living room or a dance party while cleaning. Aim for 30 minutes a few days a week. The goal isn’t to push yourself too hard but to keep your body moving so you feel your best.
- Get enough sleep: One of the hardest things about being a parent is getting enough sleep. After weaning, your baby might still wake up during the night or you might be dealing with hormonal changes that make it harder to sleep. But getting enough rest is important for your health. Try to prioritize sleep, even if it means taking naps when your baby naps.
- Be kind to yourself: This is probably the most important tip. After weaning, it’s easy to get down on yourself if things aren’t going as planned or if you feel your body has changed in unexpected ways. But remember, your body has just undergone an incredible transformation.
“Weaning a baby is a big milestone, even for those who feel prepared,” Bylow said. “It can be physically and emotionally challenging. Be proud and honor all your body accomplished through pregnancy and breastfeeding.”
Takeaway
Weight gain after breastfeeding can feel like a big deal but it’s a natural part of the transition. Your body has been through a lot. Give yourself grace and don’t rush the process.
The most important thing is that you’re focused on being healthy, strong and happy. Take small steps each day to care for yourself.
Remember, you’re not alone. All parents experience changes after weaning and it’s okay to ask for help. If you’re struggling with weight or unsure of what changes to make, talk to your health care provider or a registered dietitian. They can help guide you and ensure you’re on the right track.
