Pumping breast milk requires effort and burns calories. The number of calories burned while pumping depends on several factors.
How Pumping Breast Milk Burns Calories
Pumping breast milk burns calories in a few ways:
- The action of pumping requires muscle contractions in the arms, shoulders, and chest which burns calories.
- The body produces breast milk, which requires energy and burns calories. Breast milk production burns around 500 calories per day.
- Stress hormones like cortisol may be elevated during pumping, which temporarily increases metabolism and calorie burn.
Calorie Burn Range
Research has found that pumping breast milk burns around the following number of calories:
- Low end: 45 calories per 15 minutes
- Moderate: 72 calories per 15 minutes
- High end: 125 calories per 15 minutes
So pumping for 15 minutes equates to burning roughly 45 to 125 calories, depending on the individual.
Pumping for 30 minutes may burn 90 to 250 calories. Pumping for an hour could burn 180 to 500 calories. Again, the actual amount of calories burned will vary between individuals.
Factors That Impact Calorie Burn
Several factors impact the calories burned while pumping breast milk including:
- Time spent pumping – More time pumping means more calories burned. Pumping for longer durations increases calorie expenditure.
- Breast milk output – Producing more breast milk requires more energy and leads to more calories burned. Supply, hydration levels, and health impact milk output.
- Breast size – Larger breasted individuals may burn more calories since more muscle effort is required during pumping.
- Body size – In general, larger bodies burn more calories for physical activities. However, metabolism also plays a role.
- Fitness level – More cardiovascular and muscle endurance allows pumping with less effort, burning fewer calories.
Tips to Maximize Calorie Burn
Here are some tips to maximize the number of calories burned while pumping breast milk:
- Pump for longer durations, like 45-60 minutes per session.
- Try pumping more frequently, like every 2-3 hours if possible.
- Use a stronger suction setting on the pump to mimic vigorous nursing.
- Massage the breasts while pumping to increase milk flow.
- Stay hydrated to optimize breast milk production.
- Eat small, energizing snacks to fuel milk production.
The Benefits of Burning Calories Pumping
Along with providing breast milk for your baby, pumping offers several benefits related to burning extra calories including:
- Helps shrink the postpartum uterus faster.
- May encourage postpartum weight loss.
- Has cardiovascular benefits like strengthening the heart muscle.
- Increases endurance which can boost energy levels.
Typical Postpartum Calorie Needs
It is important for breastfeeding mothers to consume enough calories to sustain milk production. The typical calorie needs are:
- 500 extra calories per day in the first 6 months postpartum.
- 400 extra calories per day after 6 months postpartum.
- Eating nutrient-dense foods is encouraged, not eating for two.
Calories burned pumping provide an outlet to create a calorie deficit and potentially lose weight, without under-eating. However, be sure to eat enough to maintain energy levels.
Tracking Calories Burned Pumping
To get a sense of your personal calorie burn pumping, consider tracking the following details:
- Duration of each pumping session.
- Number of pumping sessions per day.
- Ounces of milk output per session.
- Calories consumed through diet each day.
Apps and fitness trackers can help calculate an estimate of calories burned per day from pumping breast milk. Tracking can prevent over or under-eating.
Incorporating Other Exercise
Along with pumping breast milk, mothers can incorporate other light exercises:
- Going for a walk with baby in the stroller.
- Postpartum cardio like pelvic floor strengthening.
- Yoga and stretching.
- Bodyweight exercises like squats and knee push-ups.
- Using light resistance bands.
Aim for 150 minutes of light exercise per week, in addition to pumping breast milk. Always get medical clearance before adding intense exercise.
Setting Realistic Postpartum Fitness Goals
When setting postpartum fitness goals, remember to be realistic about your capabilities while breastfeeding. Some tips include:
- Focus on strength and endurance vs. weight loss.
- Set small, achievable goals each week like walking 2 miles per day.
- Listen to your body and rest when needed.
- Stay hydrated and eat enough calories to support milk production.
- Accept that progress will come slowly and your body is still recovering.
The Importance of Diet
Along with pumping breast milk and exercise, focus on eating a balanced postpartum diet. Key diet tips include:
- Eat diverse foods like vegetables, fruits, lean protein, whole grains, and healthy fats.
- Take a postnatal vitamin to fill any nutritional gaps.
- Stay hydrated by drinking water throughout the day.
- Limit sugar, processed foods, salt, and saturated fats.
- Consume around 500 extra calories per day from nutrient-dense sources.
A healthy, well-balanced diet provides energy for milk production while allowing for postpartum weight loss. Focus on nutrients over calories.
Be Patient Loosing Weight While Breastfeeding
It’s important to be patient with postpartum weight loss while lactating. Some key points:
- Focus on following a healthy diet with appropriate calorie intake.
- Aim to lose 1-2 pounds per week maximum to prevent compromising milk supply.
- Some women easily lose weight breastfeeding while others hold onto extra pounds until weaning.
- Weight loss may stagnate or plateau while breastfeeding.
- Prioritize your baby’s nutrition over dropping pounds.
Every woman’s body responds differently to breastfeeding. Losing weight steadily and sustainably is ideal. Quick fixes can backfire.
The Bottom Line
Pumping breast milk provides several health benefits for both mother and baby. As an added bonus, it burns calories and contributes to postpartum weight loss. Be sure to eat enough to nourish your body while pumping.
Incorporating light exercise, drinking lots of water, and eating a balanced diet will optimize pumping calorie burn. Be patient, listen to your body, and focus on establishing sustainable habits.
