Since having a new baby, have you wondered “why am I so hungry while breastfeeding”? So many changes occur within your body after the delivery of your baby, especially while breastfeeding. In this post, we’ll answer the question of why you always feel so hungry while breastfeeding, and ways to help with that feeling!
Why Am I So Hungry While Breastfeeding?
Many women who breastfeed describe feeling an intense hunger, even after they just ate a large meal or more food than they usually would. You may find yourself reaching for snacks more than you ever would before. You may even find yourself waking in the night feeling hungry.
There are many different changes that occur within your body postpartum and while breastfeeding. Let’s go over some of the most common changes that can cause that feeling of intense hunger!
Energy Cost of Lactation
Did you know you burn extra calories while breastfeeding? It’s true, research shows your body needs about 450-500 extra calories a day to make breast milk for your baby.
Research also shows your total energy cost is increased when exclusively breastfeeding (nursing or pumping).
Breastfeeding energy costs have been compared to running over 5 miles a day or doing high-level cardio workouts for over an hour. It’s no wonder you feel like you’re starving and your energy levels feel low!
Adjustment to Hormone Levels
Hormones change not only dramatically during pregnancy and postpartum, but also during lactation. After delivery, women experience a dramatic drop in estrogen and an increase in prolactin.
When estrogen drops, this may cause more feelings of hunger. Hormonal changes can cause new mothers to experience many different symptoms. The good news is, they eventually level out after a few weeks.
Lack of Sleep Increasing Cortisol Levels
Newborns need to eat at least 8 to 12 times a day, or every 2 to 3 hours. This means your new baby will be waking up a few times through the night to breastfeed.
The lack of sleep for new moms can cause an increase in cortisol levels. Cortisol increases appetite, which can cause the feeling of constant hunger.
Increased Nutrient Needs Not Being Met
Just like when you’re pregnant, your lactating body will have an increased nutrient need. Often times when these increased nutrient needs aren’t being met, your body will start experiencing cravings to signal for more food.
This is when new moms reach for the easiest thing or something sweet and sugary to satisfy those cravings. Try adding in more nutrient dense foods like whole grains, healthy fats, protein, veggies, beans, and fruit.
You’re Also Thirsty
A breastfeeding mom should increase her water intake by about 10-30 fluid ounces. It’s really important to drink enough water when you’re breastfeeding to stay hydrated and maintain your milk supply.
When you’re experiencing thirst, it can send signals to your brain that also make you feel hungry.
Make sure you’re drinking plenty of water and never feeling thirsty. If you find yourself not drinking much water, keep a large bottle of water near you at all times. And especially when nursing or pumping.
Your Activity Level is High
If you’re doing a lot of activity, such as exercise or a strenuous job, you’re going to be burning even more calories than the amount you burn just by creating breast milk.
Many moms try to jump back into exercise when they’re cleared by their healthcare provider postpartum. Not only for the way it helps them feel, but also to lose the baby weight.
Give yourself grace and start slow. Your body just took 9 months to change and grow new life. Remember, the more calories you’re burning, the more you need additional calories to keep up your milk production and your energy levels.
Take time to establish a solid milk supply and then start introducing a sustainable and healthy exercise routine.
How to Control Hunger While Breastfeeding
1. Eating Filling and Sustaining Foods
Choose food groups that will keep you full longer, like combining a healthy fat + protein. Adding a complex carbohydrate can also help you stay full longer.
Healthy foods that help you stay full longer include greek yogurt, whole grains such as brown rice and whole wheat pasta, avocado, oatmeal, beans, and legumes.
2. Set Reminders to Eat
As a new mom, it can be really easy to lose track of time and not take care of yourself. Nursing your new baby takes up a lot of time and it can be really easy to miss a meal.
If you struggle with this, set reminders on your phone to go off when it’s time for you to have a meal. You can try to set these reminders around times you know your baby is usually content or set it for after one of their feedings.
3. Keep Easy Snacks & Meals Handy
It’s best to be prepared with easy snacks and meals ready to go. That way when you become really hungry, you reach for something that will be healthy and keep you full longer. Rather than the first thing you find in the fridge.
Easy snacks you can keep handy include:
- Trail mix
- Granola bars
- Pre-cut fruit and veggies
- Crackers and cheese
- Hard boiled eggs
- Cottage cheese
- Hummus dip
- Muffins
You may also want to consider preparing freezer meals ahead of time. Or if that seems too intimidating at this point, hire a meal delivery service that pre-prepares your meals for you.
I used to wake up so hungry in the night while breastfeeding. Keeping granola bars on my bedside table helped me so much! I would eat the granola bar while nursing my baby. It helped keep me awake and satisfied my hunger until the morning.
4. Don’t Worry About Dieting
I know it can be hard to feel like a stranger in your own body, but give yourself grace! You just grew a tiny human and deserve to take time honoring your body and what it needs.
The time will come where you can start a more rigorous exercise program and a light calorie deficit. Make sure for now your caloric intake is enough to sustain you and your new baby!
Some women who try postpartum dieting too soon experience a dip in their milk supply or lower energy levels. These are the last things you want as a new breastfeeding mom, so don’t push it and honor your body.
Frequently Asked Questions
When does breastfeeding hunger stop?
This can be different for each breastfeeding mother. Some moms claim it stopped after the first few months while other moms said it happened around the time their baby started eating solid foods and was nursing a little less.
What are the symptoms of not eating enough while breastfeeding?
Always follow your hunger cues and listen to your body when you start to feel hungry before the feeling gets too intense.
Some common signs and symptoms of hunger include a headache, growling stomach, tired, irritable, inability to focus, and nausea.
I hope after reading this post you think less about, why am I so hungry while breastfeeding, and more about how to respond to these feelings of hunger as a breastfeeding mama! These early postpartum days are exhausting and full of changes, but so worth it for those little babies!
Other Posts You May Like:
- 18 Surprising Postpartum Body Changes No One Tells You About
- The Best Proven Ways to Increase Your Breastfeeding Milk Supply
- Ultimate Breastfeeding Checklist for New Moms
- How to Stockpile Breast Milk: Build a Stash
