Losing Weight While Breastfeeding

Losing Weight While Breastfeeding

After giving birth, many mothers catch a glimpse of their postpartum body in the mirror and feel a wave of shock. The body expands during delivery, including the hips and ribcage, resulting in a stretched-out and bulbous glory that can be challenging to shed. Losing weight postpartum can be especially difficult while breastfeeding and feeling hungry all the time, but rushing the process is not advisable.

According to Jennifer Ritchie, IBCLC, a lactation consultant and author, it’s reasonable to allow nine months to lose the weight gained during pregnancy and get back to the pre-pregnancy body. After the first few weeks of healing, it’s possible to regain a happier shape. However, the body just did something amazing, and it takes time to heal, recover, and achieve the desired pre-pregnancy body.

To lose weight while breastfeeding without affecting milk supply, here are some tips to consider. With perseverance and patience, it’s possible to regain confidence in your postpartum body.

Will breastfeeding help me lose weight?

The question of whether breastfeeding can aid in weight loss is a topic of ongoing research, as the process of producing breastmilk requires significant energy consumption. Despite this, exclusively breastfeeding your baby for the first six months of life and continuing to do so for twelve months or more may potentially provide some modest benefits in terms of weight loss.

If you are a breastfeeding mother looking to shed some extra pounds, it’s important to adopt a gradual and sustainable approach to weight loss, incorporating healthy and nutritious foods into your diet while also engaging in regular exercise. Experts advise aiming for a weight loss rate of no more than half a kilogram per week, in order to ensure that both you and your baby receive the necessary nutrients during this crucial period.

Crash diets or fad weight loss programs should be avoided, as they often lack the vital nutrients needed to maintain good health during pregnancy and breastfeeding. However, if you have significant weight loss goals and are looking to achieve them quickly, it’s always best to consult with your doctor or a registered dietician for advice on a balanced and healthy weight loss plan that is safe for both you and your baby.

Losing Weight While Breastfeeding: Practical Tips and Advice

Maintaining a nutritious diet is essential when nursing to ensure that your infant receives wholesome milk. This means that cutting back on calories may not always be a safe option. However, there are several secure methods to promote weight loss while breastfeeding.

1. Go lower-carb

Lowering your carbohydrate consumption after giving birth could potentially speed up the process of losing weight. Nonetheless, it is imperative to compensate for the reduction by incorporating sufficient amounts of protein, fruits, and vegetables into your daily dietary intake. Experts recommend adhering to a minimum of 1,800 calories each day, and it is always prudent to seek medical advice before embarking on any new postnatal dietary plan.

2. Exercise safely

Once your doctor has cleared you for physical activity, it’s essential to gradually incorporate exercise into your routine. Rather than diving in, start with postpartum-friendly workouts, like practicing yoga or taking leisurely strolls with your baby.

Begin by dedicating 20 to 30 minutes per day to exercise, and then incrementally increase your duration until you achieve a target of 150 minutes of moderate exercise every week.

To prevent breast engorgement, it’s advisable to breastfeed your baby before commencing your workout. By following these guidelines, you can confidently reintroduce exercise into your postpartum lifestyle.

3. Stay hydrated

Maintaining adequate hydration is essential while breastfeeding. It is recommended to intake at least 12 cups, equivalent to 96 fluid ounces, of water daily to keep your body’s fluid balance in check. Along with keeping you hydrated, drinking water and other clear fluids may aid in flushing out any surplus water weight. However, be cautious of consuming sugary drinks, as they contain empty calories that can impede your weight loss objectives. To avoid any setbacks, it’s best to steer clear of them.

4. Don’t skip meals

Maintaining a consistent meal schedule while breastfeeding is critical, especially if your goal is to shed some pounds. Avoiding meals can hinder your metabolism, resulting in decreased energy levels and difficulty in performing physical tasks and caring for your little bundle of joy.

Furthermore, consuming inadequate calories daily may cause your weight loss progress to plateau or even come to a halt.

If you’re strapped for time to have complete meals, consider incorporating smaller snacks into your routine throughout the day. An effective approach is to indulge in healthy snacks such as fruits after each feeding session to replenish the lost calories. By doing so, you can ensure your body gets the necessary nutrients while avoiding predictability in your diet.

5. Eat more frequently

Achieving weight loss goals can be aided by incorporating frequent meals into your daily routine while avoiding skipping any meals. The regularity of meals can provide a much-needed boost to energy levels, enabling you to power through the day. For optimal results, strive to consume three full meals and two smaller snacks daily. However, if you find yourself feeling persistently hungry while breastfeeding, additional healthy snacks throughout the day may be necessary. This approach can assist in maintaining a varied and unpredictable eating pattern, while also ensuring that you remain satiated.

6. Rest when you can

As a caregiver to a newborn, finding time to rest can prove to be quite arduous. It is essential to prioritize sleep as much as possible. This not only aids in faster physical recovery but also facilitates quicker weight loss. Additionally, ample sleep is vital even after resuming workout routines. Your muscles require rest and recovery time following exercise. If your baby’s feeding schedule disrupts your nighttime rest, consider taking brief naps during the day while your baby is asleep. Rest is crucial for both your and your baby’s well-being.

The Most Important Step To Losing Weight While Breastfeeding

When it comes to shedding the postpartum pounds while still nursing your little one, it’s essential to exercise patience, as it’s the most crucial step. Don’t be too hard on yourself, as your body has undergone significant changes in the last nine months. While it may be tempting to squeeze into your pre-pregnancy clothes, it’s crucial to allow your body the time it needs to heal and recover. Losing weight while breastfeeding is possible, but it’s important to remember that everyone’s journey is different, and it may take time to reach your goals.

If you have any questions or concerns about your postpartum weight loss, maintaining a healthy diet, or incorporating exercise into your routine, don’t hesitate to consult with your doctor. They can provide personalized advice tailored to your specific needs and help you achieve your weight loss goals in a healthy and sustainable way.


Keep in mind that it took nine months to gain weight during pregnancy, so be gentle with your body as you embark on your weight loss journey. Some women take six to nine months to return to their pre-pregnancy weight, while for others, it can take one to two years. Avoid comparing yourself to others. Instead, slowly reintroduce exercise into your routine and prioritize a nutritious diet that doesn’t limit your calorie intake too much while breastfeeding.


Is it harder to lose weight while breastfeeding?

Losing weight can be a challenging endeavor for breastfeeding mothers, as some have discovered. Despite their best efforts, shedding excess pounds can prove to be an elusive goal. Contributing factors to this phenomenon include consuming more calories than advised, failing to engage in sufficient physical activity, and retaining fluid in the body. These challenges may seem insurmountable at times, but with dedication and perseverance, a healthy weight can still be achieved.

What happens if you lose weight too fast while breastfeeding?

Have you ever wondered about the consequences of a nursing mother losing weight too rapidly? While it is uncommon for the breastmilk composition or supply to be affected, the mother’s health and nutrition are at risk. Engaging in excessive dieting can lead to a decreased milk supply, potentially impacting the well-being of both the mother and the infant. So, it is important for nursing mothers to maintain a healthy diet and lifestyle to ensure their bodies are capable of providing the necessary nourishment for their babies.

Why is postpartum weight loss so hard?

According to Shapiro, the road to regaining your pre-pregnancy fitness level is not a sprint, but a marathon. It requires a gradual buildup that may take time to restore any lost muscle mass, which has a direct impact on your metabolism. As a result, the rate at which you shed those extra pounds may be slower until you successfully rebuild your muscle. This underscores the importance of adopting a sustainable, long-term approach to your post-pregnancy fitness journey, rather than a quick fix that sacrifices your overall health and well-being.

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