Struggling to Lose Weight While Breastfeeding? Insulin Resistance Could Be to Blame
Just breastfeed and you’ll lose weight because it burns so many calories. How many times did you hear that? If only it was that easy, but clearly, with so many women, myself included, struggling or still struggling to lose weight while breastfeeding, this theory is obviously missing a key piece.
If you are exclusively breastfeeding, your body does burn about 400 – 600 calories per day to support this. So in theory, yes, you should be able to easily lose weight while breastfeeding. But that isn’t the experience for so many people.
What is the missing piece to the puzzle?
From my clinical practice, research, and working with thousands of women, I believe the missing piece is insulin resistance. A recent study here found that 40% of Americans aged 18 – 44 are insulin resistant. While this study was conducted on Americans, the prevalence of insulin resistance is increasing globally.
What is insulin resistance?
Insulin resistance is a condition where the body's cells become less responsive to the hormone insulin. Insulin is produced by the pancreas and helps cells absorb glucose (sugar) from the bloodstream to use for energy. When cells become resistant to insulin, they don’t respond to it as effectively, so the body needs to produce more insulin to keep blood sugar levels normal. Over time, this can lead to higher levels of insulin in the blood (hyperinsulinemia) and can eventually cause problems like increased blood sugar levels. If insulin resistance worsens, it can lead to type 2 diabetes.
Why Insulin Resistance Matters for Weight Loss Postpartum
Insulin is often referred to as a "fat storage hormone" because it plays a key role in regulating fat storage in the body. Here’s how:
Promotes fat storage: When you eat, especially carbohydrates, your blood sugar levels rise. In response, the pancreas releases insulin to help cells absorb glucose for energy. Insulin also encourages the body to store excess energy, including fats, in fat cells (adipocytes). It helps convert excess glucose into fat for storage.
Inhibits fat breakdown: Insulin inhibits the breakdown of stored fat (lipolysis). When insulin levels are high, the body is more likely to store fat and less likely to break it down for energy. This is why high levels of insulin can contribute to fat accumulation, especially if the body is constantly exposed to insulin spikes from high carbohydrate or sugar intake.
Promotes fat storage in the liver: Insulin helps store extra calories in the liver in the form of fat. When the liver is full, it can start storing fat in other areas of the body, like around the abdomen.
While insulin is essential for normal metabolism and energy regulation, chronically high insulin levels (a result of insulin resistance, for example) can promote fat storage and make it harder to lose weight. This is one of the key reasons why postpartum weight loss can feel so difficult for many women.
So, why am I not losing weight postpartum despite breastfeeding and eating right?
Insulin resistance could be the culprit. Insulin resistance hampers the body’s ability to burn fat, making it a key player in the frustrating experience of postpartum weight loss slow metabolism.
Key Factors Contributing to Insulin Resistance and Weight Gain Postpartum:
Decreased Sleep: Sleep deprivation is a common struggle for new mothers. Poor sleep can affect the hormones that regulate appetite and metabolism, such as ghrelin (which increases hunger) and leptin (which signals satiety). This imbalance can increase cravings for high-calorie, high-sugar foods, contributing to overeating and ultimately weight gain. Chronic lack of sleep has also been shown to worsen insulin resistance, making it harder for the body to regulate blood sugar effectively.
Increased Stress: The postpartum period can be emotionally and physically stressful. Elevated stress levels lead to an increase in cortisol, a stress hormone that promotes fat storage, particularly around the abdominal area. High cortisol levels can also negatively impact insulin sensitivity, further exacerbating the risk of insulin resistance and making it harder to burn fat.
Decreased Physical Activity: During the postpartum period, many women experience a decrease in physical activity due to the demands of caring for a newborn, healing from childbirth, and fatigue. Physical activity plays a crucial role in improving insulin sensitivity and helping the body utilize glucose effectively. A sedentary lifestyle can contribute to insulin resistance and make it harder to shed excess weight.
Overconsumption of Carbohydrates: New mothers often turn to quick and easy sources of calories, which can include refined carbohydrates and sugary foods. While these foods provide a rapid energy boost, they can also lead to insulin spikes and weight gain. Consuming too many processed carbs can lead to insulin resistance over time, making it more difficult to lose the weight gained during pregnancy. Insulin resistance can then become a barrier to fat loss, as the body is less able to burn stored fat for energy.
How Does Insulin Affect Weight Loss Postpartum?
Insulin resistance directly impacts the body’s ability to regulate fat stores. When the body becomes resistant to insulin, it becomes less efficient at utilizing glucose for energy. As a result, the body may store more of the energy from food as fat. High levels of insulin also inhibit the breakdown of fat cells, making it more challenging for women to lose weight after childbirth.
Furthermore, the combination of increased fat storage and decreased fat breakdown makes it harder to create the necessary calorie deficit needed for weight loss. This means that even if a woman is eating fewer calories or exercising, insulin resistance could slow down her ability to burn fat and lose weight.
Signs of Insulin Resistance
Intense Cravings for Carbs and Sugar: A frequent and overwhelming desire for sugary or high-carb foods can be a sign that your body is struggling with insulin resistance, as it craves quick sources of energy due to the inability to efficiently process glucose.
Difficulty Losing Weight: Despite your best efforts with diet and exercise, losing weight becomes increasingly challenging. Insulin resistance can make it harder for the body to burn stored fat, resulting in stubborn weight gain, especially around the abdomen.
Feeling Shaky Between Meals: If you experience a sudden drop in energy, accompanied by shakiness, irritability, or hunger between meals, it could indicate insulin resistance. This happens because your body is having trouble regulating blood sugar levels.
Increased Appetite: A constant feeling of hunger, even after eating a meal, may signal insulin resistance. Insulin's role in regulating hunger can be impaired, leading to overeating and difficulty feeling full.
Fatigue After Meals: If you often feel sluggish, tired, or mentally foggy after eating, it could be due to your body’s struggle with efficiently processing the sugar in your bloodstream. After meals, insulin spikes can lead to energy crashes.
If you're struggling with weight loss postpartum and you have the signs listed above, it may be worth getting tested for insulin resistance. One of the most effective ways to check for insulin resistance is through a fasting insulin lab test, which measures the amount of insulin in your blood after an overnight fast. High insulin levels can be a major barrier to losing weight, especially during the postpartum period, and this test can give you valuable insight into what's going on with your metabolism. I’m able to offer lab testing for clients at a significantly reduced cost through Rupa Health. If you’re interested in exploring this option, feel free to reach out to me through my contact page linked below.
I’d be happy to help you get started!
How to Reduce Insulin Levels Naturally
If you're struggling with postpartum weight loss slow metabolism, you may want to consider strategies to reduce insulin levels naturally. Here are a few tips:
Start your day with a breakfast high in fiber and protein: Eating a breakfast that includes both fiber (such as oats, chia seeds, or vegetables) and protein (like eggs, yogurt, or lean meats) can help stabilize blood sugar and insulin levels, keeping you fuller longer and reducing cravings throughout the day.
Eat balanced snacks: Instead of reaching for carb-heavy snacks like chips or candy, opt for snacks that include a balance of protein, healthy fats, and fiber, such as nuts, seeds, or a small portion of cheese with veggies. This helps prevent insulin spikes and promotes stable blood sugar.
Take a short walk after meals: A brief walk after meals can help improve insulin sensitivity and promote digestion. It doesn’t need to be a strenuous workout—just a 10–15 minute walk can make a difference in how your body processes glucose.
Incorporate my PFF eating method into most of your meals: My PFF method focuses on building your meals around protein, fat and fiber which play a big role in blood sugar control and reduce insulin resistance. Need ideas? Check out my new Spring Recipe Collection for simple, family friendly PFF meals for weight loss while breastfeeding! Link to my spring recipe collection
