A key is, of course, to avoid all high-calorie snacks and fill up with healthy snacks and water. This is to ensure that the milk supply will not be limited or depleted quickly. In addition, the milk supply could be affected. These are all things I did to lose weight without losing my milk supply. Keep reading to learn how to lose weight while breastfeeding — what actually worked for me and could help you too! However, we can make changes to our lifestyle that will help us to lose weight while breastfeeding. Ask Nurse WendyGuidance for moms in every stage of motherhood Just stay consistent with your food choices and try to follow a diet low in carbohydrates. All of a sudden my mindset changed and after a couple days I didn’t even crave pasta or mozzarella sticks at all! There are tons of new moms, pregnant moms, and moms who haven’t worked out in years, so it’s not super tough. If you can squeeze in just a few minutes a day from home, you can get a workout in! If you lose weight too soon after childbirth, it can take longer for you to recover. Breastfeeding can also help with postpartum weight loss. A healthy diet with daily exercise will help you shed the pounds. You should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery. As women, I think we all feel the pressure to “lose the pregnancy weight” and “bounce back,” as soon as we give birth. Your body is still holding onto extra weight from the fat stores you gained over the course of your pregnancy, which won’t disappear so quickly. (If it feels like you’re peeing and sweating more than usual, that’s why!) The rest of that initial weight loss comes from delivering the placenta and the loss of the amniotic fluids that surrounded your baby in the womb. Tip 8: Track Progress — But Don’t Obsess In fact, some women find themselves gaining weight after childbirth due to various factors, including food choices. Do you have more useful tips for losing extra pounds for other moms? It is especially beneficial for those women who has never tried estimating what and how much they eat. Increased hunger and sleep deprivation may be two factors that can make it harder for you to naturally lose your baby weight. Sleep deprivation is another known factor for increased hunger and appetite — both of which may make it harder to lose weight. What’s more, some studies find no difference in weight loss between breastfeeding and non-breastfeeding mothers altogether. Losing weight while breastfeeding may not be equally easy for all mothers. Embarking on a weight loss journey while breastfeeding presents unique challenges and opportunities. Proteins also help build your muscle mass, speed up your metabolism, and help you lose weight gradually by stabilizing your appetite and energy. Another consideration with rapid weight loss is that your body releases high levels of toxins that are stored in your fat cells. Some sources also suggest waiting until your baby is two months old before implementing changes to your dietary routine. Are you more than 8 weeks postpartum? During the first 8 weeks just focus on staying nourished, hydrated, getting as much rest as you can and taking care of your baby. It took 9 months to put it on, and so give yourself at least that long to get it off. Your body has gone through some MAJOR changes! The following suggestions are proven strategies to help you slim down post-baby AND get healthy for the long term. Losing weight while breastfeeding. Research is ongoing about the use of weight loss medications during breastfeeding. Before you know it, you're eating peanut butter and jelly sandwiches at 2am every night, when your body is really just tired and needing sleep. Nuts, avocados, rice, high-fat proteins and butters can add in many hidden calories despite being healthy. Most of the time, focusing on nutrient-dense foods fills your daily nutrient-needs on less calories. Milk Dust really helps with this because you can give your body all the extra nutrients it needs in one scoop, rather than having to eat a lot of extra food all day. We CAN do it - and without compromising our milk supplies!If you do perform intense exercise, and are worried that your baby might not like the taste of your milk afterwards, wait 90 minutes after working out before you breastfeed.You will gain back any fat you lose on a crash diet once you return to normal eating.What’s more, some studies find no difference in weight loss between breastfeeding and non-breastfeeding mothers altogether.Finding enough time to feed yourself healthy, nutritious food is almost impossible when nursing your baby around the clock.This will also help your body to (get rid of the waste) have a bowel movement in the morning 😉Focus on healthy behaviours that you can sustain and can benefit both your physical and mental health.Insufficient milk supply, latch issues, or feeding inefficiency could be reasons why your baby isn’t gaining weight properly. Focus on nutrient-dense foods like fruits, vegetables, whole grains, lean protein, and healthy fats to support postpartum weight loss while maintaining essential nutrients for breastfeeding. As breastfeeding mothers, ensuring we meet our daily water intake needs is important for maintaining a healthy milk supply and supporting our weight loss journey. Most postpartum moms need to eat the same number of calories as it takes to maintain their body weight, as breastfeeding burns enough calories to put them in a deficit. Today, I am going to share what I have learned about postpartum weight loss, while giving you tips on how to lose weight quickly while breastfeeding! Another tip on how to lose weight while breastfeeding is avoiding ultra-processed foods, as these foods typically contain high amounts of sugar, fat, and calories, making it difficult to lose weight. Pump After Nursing If it's your first time, I recommend that you click HERE to see what The Soccer Mom Blog is all about! Always consult your physician before starting a new diet or exercise routine. Full of great gift ideas for the new mamas in your life! Remember, it took an entire year for me to lose it, and I was in really good shape before I got pregnant. Focus on hunger cures: While many new moms hope that breastfeeding will automatically lead to shedding those extra pounds, the reality can be quite different. Include plenty of fruits, vegetables, whole grains, lean proteins and healthy fats. For a clue to what is going on, download some app to keep track of your eating. Get Daily Whatsapp Meal Plan Before you go, check out these 17 milk booster tips to increase your milk supply.Restricting calories and going on a crash diet...Allie Hiller is a certified health coach based in New York City, NY.We acknowledge the challenges of shedding postpartum pounds while ensuring a healthy milk supply for your little one.If you’re looking for a reset, you can try the Whole30 elimination diet which is a 30-day program designed to reset your body and help you establish healthier eating habits.Additionally, research suggests when you spend time baking items at home, you eat less.There is no set timeline, but “9 months on, 9 months off” is a healthy expectation.By prioritizing your health and well-being, you are setting a positive example for your baby and nurturing a healthy lifestyle for both of you. Exercises that can help strengthen your core floor are included in our mum and baby workout. When you’re ready, it’s a good idea to find exercises that help strengthen your core muscles and in particular, your pelvic floor. Take time to rest and have some self-compassion. However, it is important you check in with your doctor or health care professional before reintroducing any old or new exercise to avoid any potential injuries. They will help you estimate how many calories you need and help you plan to increase your calories in a healthier way. After following this strategy, she was able to return to her pregnancy weight. She was underweight pre-pregnancy and did not gain much weight during pregnancy. If you think you are consuming recommended extra calories and still getting thinner after pregnancy than before, you need to get your thyroid checked (7). If he was eating mozzarella sticks and ice cream (my weakness) right in front of me, there’s no way I would have lasted as long as I did! Pumping will also trick your body into thinking you need to produce more milk. I did not notice any significant changes to my supply when I started this diet while breastfeeding. The Diet Doctor is a great resource for learning what to eat and what to avoid on a Keto diet. On this diet, you can pretty much eat as much meat, eggs, and dairy as you wish, but limit the carbohydrates and sugars. Although protein shakes provide some calories, they are often less in calories than your regular meal. Some breastfeeding mothers use protein shakes as a substitute for a meal. As long as you pick a protein powder made with clean, whole grain, and all-natural ingredients, there is nothing wrong with drinking it while breastfeeding. Find out fluids to drink while breastfeeding other than water here. Don't eat junk food Is protein powder safe while breastfeeding? If these frustrations sound familiar, it’s time to get personalized help. They’re all about making gradual changes that add up over time. Good sources of zinc include lean meats, poultry, dairy products, legumes, nuts, and whole grains. These foods also have additional nutrients like vitamin c, fiber and antioxidants. Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are important for the baby's brain and eye development. I added iron to MIlk Dust, as well as foods high in vitamin c, which is necessary for the absorption and metaoblism of iron. Pregnant women often take an iron supplement of take extra iron in their prenatal vitamin, but postpartum mamas need extra iron too. This isn’t a “bonus” for unrestricted eating — it reflects how much fuel your body uses to produce milk. This guide gives you a clear, gentle, evidence-aligned plan for losing weight while breastfeeding without disrupting your milk production. Many new parents want to feel more comfortable in their bodies again but worry that weight loss could lower their milk supply. For some women, breastfeeding might help shed a few pounds early on, but it’s not a guarantee—and it’s certainly not a solid postpartum weight loss plan. A healthy pace is about 1 pound per week, but weight loss isn't always steady. Most moms lose some weight in the first few weeks after birth (hello, baby and fluid!), but after that, things tend to slow down—and that’s totally normal. Before motherhood, I spent over a decade helping thousands lose weight as a dietitian, backed by a Master’s in Nutrition and Public Health. As a mom and registered dietitian for 15 years, I understand how hard postpartum weight loss can be—because I lived it. Here she shares everything she’s learned about how to lose weight while breastfeeding without affecting milk supply. "Once the baby starts eating solid foods and you aren't breastfeeding as much, you will still burn calories but it can drop to about 200 calories per day." Therefore, it is best to eat as healthy as you can, and follow a program that can get you seeing weight loss results without affecting your milk supply. Gentle, sustainable weight loss is absolutely possible - but it starts with nourishment, not restriction. Even if your calorie intake looks perfect on paper, missing key vitamins and minerals can quietly stall weight loss. If you are having difficulty losing weight, often crave sugary and fatty foods and gain weight especially around your midsection, you may be chronically stressed. Whole-food carbs - think oats, quinoa, fruit, sweet potatoes - provide the glucose your body needs to make lactose, the primary sugar in breast milk. This isn’t a flaw in your plan or willpower - it’s an ancient survival mechanism that helps keep your milk supply steady, even if food intake fluctuates. When Should You Start? Dehydration can also lead to feelings of hunger as your body can mistake thirst for hunger. If you do become dehydrated, it can cause a lag in your milk production. It's important to be proactive, rather than reactive, especially when it comes to breastfeeding. Protein helps you to stay fuller for longer, but it also plays a critical role in your recovery and your baby's development. Full-time stay at home mom, full-time blogger. To stay hydrated, make sure you're consuming adequate water throughout the day. Foods high in nutrients offer vital vitamins and minerals that are vital to your health and the development of your unborn child. Make sure your diet is well-balanced and abundant in whole grains, fruits, vegetables, and lean proteins. If you are nursing a child, make sure your daily calorie intake does not fall below 1500–1800 kcal per day. They can provide guidance and support to help you navigate the challenges of postpartum weight loss. Drinking an adequate amount of water is important for overall health and can also support weight loss. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Severely restricting calories can lead to a decrease in milk production, which may not only affect your baby's nutrition but also cause discomfort and frustration for both of you. While this is not inherently unsafe for baby, it may impact the palatability of the milk and result in a fussy baby. For example, someone who is breastfeeding a 2 month old would burn more calories compared to someone breastfeeding and weaning their 7 month old. But of course, the total calories burned from breastfeeding is highly dependent on the frequency and duration of feeds. With that in mind, on average, this translates to roughly 500 calories burned from breastfeeding alone. To put it in perspective, pumping only 1 ounce of breast milk burns around 20 calories. Good sources of iron include lean meats, poultry, fish, fortified cereals, legumes, spinach, and dried fruits. Good sources of protein include lean meats, poultry, fish, dairy products, legumes, nuts, and seeds. Protein is important for tissue repair and growth, both for the mother and the baby. Weight loss after pregnancy can be slightly complicated. The average baby born in the United States weighs about 7 pounds to 7.5 pounds. If your BMI body mass index is lower than average, you may need to gain more. “It really depends on where they start before pregnancy. A lot of women who are pregnant want to know how much weight they should gain,” she continues. The period is when a woman does not get pregnant again due to the hormonal effects of exclusive breastfeeding. A postpartum high-dose supplement of 200,000 IU is advised in areas where vitamin A deficiency is common. Essential vitamins and minerals found in breast milk are vital for the growth and well-being of infants. To maintain a steady energy level and an active metabolism, eat smaller, more frequent meals. If you’re eating too many calories, you might slow your weight loss efforts or even put on weight while breastfeeding. While going on a strict diet while breastfeeding probably isn't the healthiest postpartum weight loss solution, it can be beneficial for new moms to stay away from certain foods if they're trying to look and feel their best. Focus on eating healthy food to lose weight rather than drastically restricting calories. Regardless of weight loss considerations, eating healthy and nutritious food is essential while breastfeeding, since every thing you put into your mouth will end up in your breast milk. If you’re looking for more information on how to lose weight while breastfeeding without affecting milk supply, I cover everything in my L.E.A.N. Mamas program. Rollover Points will be reset on your weigh-in day each week. If you have any concerns whether you are getting the right amount of energy for your stage of breastfeeding, speak to your doctor. Once weaning is complete, your Points Budget should be reset to that of a non-breastfeeding woman. Lack of sleep can negatively affect your immunity, cognitive ability, mental health and relationships. It takes lots of calories and good nutrition to support the growth and development of a new life, so it is very important that you eat a healthy diet when you are pregnant.So no matter what your weight loss goals are, whether you achieve them, or how long they take, remember that re-establishing a healthy routine should be about self-care, not self-control or punishment.Research indicates that exclusively breastfeeding mothers usually burn an extra 500 calories a day.It is intended to be a sample meal plan that shows you how to eat real, whole foods.Eating more frequently when you're trying to lose weight may seem counterintuitive, but it can actually help you shed the baby weight while you're nursing.If you’re having difficulties with sending your baby back to sleep during the night time, then you should try and nap when your baby naps. So, what can you do to lose weight while breastfeeding? If you’re breastfeeding, you may wonder if breastfeeding can help you lose weight. Prioritizing a gradual, sustainable approach to weight loss is crucial while breastfeeding to support both your health and milk production. When starting regular exercise around 6 weeks postpartum, opt for safe activities like walking, yoga, or core-toning workouts to promote healthy weight loss without risking injury. Whole, nutrient-dense foods provide better, more sustainable fuel. Portion control helps maintain a calorie balance without strict dieting. Spreading out meals and snacks ensures a steady supply of nutrients for both mom and baby. Eating smaller meals throughout the day prevents blood sugar dips and energy crashes. Christy offers advice on how to lose weight while ensuring adequate nutrition in a convenient manner. Again, breastfeeding moms should focus on including more wholesome foods whilst limiting overly processed ones. "Moms can burn up to about 500 calories per day when exclusively breastfeeding," says Christy. "It can be difficult to find the time and energy to eat when caring for a newborn and feeling like you are nursing round the clock." Breastfeeding for weight loss can certainly be helpful and a natural effort. Moms should likewise consider foods beyond how they impact weight. Mom can benefit, too, as research shows breastfeeding can lower the risks of certain health conditions. So, embrace this special bonding time with your little one, and remember to be patient with yourself as you navigate the ups and downs of postpartum life. Sleep deprivation affects hormone balance and makes weight loss harder. Adjusting portions based on energy needs ensures weight loss without sacrificing nutrition. Using smaller plates, eating slowly, and listening to hunger cues prevents overeating. If you are concerned about not losing weight quickly or have questions about the best weight loss steps for you, be sure to consult your doctor. Remember, you didn't grow your baby overnight, so you shouldn't expect your body to bounce back overnight either. Sleeping more can lower your snack cravings, give you more energy to exercise, and can help your muscles recover from working out.⁶ One way to get the sleep you need throughout the day is to nap when your baby does. Regardless of whether you consistently worked out before getting pregnant, your body has been through a lot over the last nine months or more. "Every baby is different in what they can and cannot tolerate," explains Christy.Keeping water close by and making sure to sip water while I was breastfeeding really helped cut those sugar cravings in half.A person with more muscle mass burns more calories, even when resting.Spreading out meals and snacks ensures a steady supply of nutrients for both mom and baby.Maintaining a healthy balance between hunger and fullness cues is key to supporting our bodies while breastfeeding and starting on a weight loss journey.Keep the options you have on hand in your nursing basket, car, and diaper bag healthy by doing some prep work.A.D.A.M. is among the first to achieve this important distinction for online health information and services. But after becoming a mom, I realized postpartum weight loss needed more than just science—it had to work within the reality of a mom’s busy, demanding life. Wait Until the First 8 Weeks Have Passed Before StartingAfter delivery, you might be blown away to see yourself in the bathroom mirror and realize that you still look like a 6-month pregnant woman.At this moment, most women start working on their bodies straight away, but it’s best to give yourself time to heal.The very first few weeks should be spent to recover from childbirth and establish a steady milk supply. Intermittent fasting could impact your milk supply and energy levels, so it’s best to wait until you’ve weaned your baby from nursing You may be tempted to start dieting right away, but if you’re breastfeeding, you don’t want to restrict your calorie intake. Apart from maintaining your tissues and muscles, protein also promotes satiety and may help with weight loss (19, 12). Then, add on some almond milk and a handful of baby spinach for a nutrient-dense drink. One simple way to include fruit in your diet is to start your day with a refreshing fruit smoothie. Aim to get more calories from fruits and vegetables rather than from ultra-processed foods. Staying adequately hydrated is essential for peak milk production and overall well-being while breastfeeding. Prioritizing nutrient-dense foods in our diet guarantees that we’re providing the best possible nourishment for ourselves and our little one. It’s important to consult with our healthcare provider for personalized dietary recommendations that align with our individual nutritional requirements. Don't skip meals in an attempt to lose weight – it won't help, because you'll be more likely to eat more at other meals. But skipping meals can make energy levels lag – and it won't help you lose weight postpartum. Once you're ready to begin losing weight, start by eating a little less and being more active – even if you're just taking a walk around the block with your baby in the stroller. If you're breastfeeding, you'll want to make sure to take it slow – losing weight too quickly can cause a decrease in your milk supply. And if you're nursing, you need a bare minimum of 2,000 calories a day (most nursing moms need more like 2,500 calories) to nourish both yourself and your baby. Many women blame their excessive snacking on hunger due to their bodies’ increased demands to produce milk. Following a nutritious meal plan, combined with moderate exercise, actually helps improve the quality of mothers’ milk, boosts their energy levels and stimulates them to gradually drop pounds. Wendy Colson is a registered nurse and Internationally Board Certified Lactation Consultant, as well as the Founder & CEO of BOOBIE® Superfoods. Often estrogen dominance and thyroid level imbalances can occur postpartum. Many women can begin introducing movement after the 6-week postpartum check up, but as with any recovery journey know that slow and steady will win the race vs quick fixes. It’s essential to consult with a healthcare provider for a personalized plan that meets your nutritional needs and supports both you and your baby’s health. It’s essential to be aware of emotional eating triggers and practice self-care to manage stress effectively, as stress can impact our eating habits. Equally important is recognizing when we’re satisfied and stopping eating at that point. By paying attention to our hunger cues and eating when we’re truly hungry, we can avoid overeating and nourish ourselves effectively. The meal plan even incorporates leftovers for some meals because I know how busy moms are. Some hormonal medications, vitamins, and substances like cannabis and nicotine can also inhibit milk production. However, consuming a little amount does not typically have any effect on milk production. This supplement is designed to help you burn fat more efficiently while supporting your overall health. A carefully formulated supplement can support your body's natural fat-burning processes. Sometimes, despite our best efforts, our metabolism needs a little help. Therefore, by dedicating yourself to breastfeeding your baby, you can achieve a healthy weight over the months if you maintain the recommended diet. The time needed to lose weight postpartum varies from woman to woman, but many nursing mothers report that breastfeeding helped them regain their pre-baby figure more quickly. Remember, it’s important to prioritize your health and your baby’s health while trying to lose weight while breastfeeding. Be sure that you're getting enough fluids in your diet (mostly water), especially if you're exercising. Don't be afraid to eat, just make sure it's the right stuff! Don't go against your body and starve yourself. Don't get down on yourself if you aren't losing weight as fast as you'd like. Some weeks you might lose 1 pound, others you might gain 1 and some you might stay the same. It took nine months to put on the baby weight, and it will take at least as long to shed it. Breastfeeding mothers do not need to wean their babies to lose weight. This is actually an incredibly adaptive response from your body which prioritizes protecting energy storage to use to ensure your baby has enough to eat. Protein helps build and repair tissues (vital for recovery), healthy fats support hormone balance and breast milk production, and fiber keeps your digestion in check while helping you feel fuller longer. However, these methods can do more harm than good for both your health and your milk supply. Postpartum weight loss can be tempting to approach with quick fixes like fad diets, extreme calorie restriction, or over-exercising too soon. This increase in calorie requirements is your body’s way of supporting milk production, so it's important to fuel up to keep your energy levels up and maintain a steady milk supply. By maintaining a healthy weight, you can reduce the risk of obesity-related health complications and improve your overall quality of life. Managing stress levels, prioritizing self-care, and ensuring adequate rest can positively impact both your weight loss journey and your overall health. Taking care of your physical and emotional well-being is crucial when pursuing weight loss while breastfeeding. By incorporating meal planning and preparation into your routine, you can simplify the process of making healthy food choices while juggling the demands of breastfeeding. Meal planning and preparation are essential components of successful weight loss while breastfeeding. It drives how quickly your uterus and other organ shrinks after giving birth to a baby.When we’re breastfeeding, the production of milk in the breasts is triggered by a hormone called prolactin, which is produced in the brain.Dr. Buchanan discusses postpartum weight loss — how to lose weight while breastfeeding and, importantly, how to do it in a healthy way.Stock up on healthy snacks, like apples or nuts, so that when you feel hungry you have something tasty to snack on.If you’re breastfeeding multiple babies, you’ll need to add additional Points to your daily budget manually.While breastfeeding, we advise against taking weight loss supplements or appetite suppressants without consulting a healthcare provider.Remember, it’s all about nurturing both yourself and your little one during this precious time. 1800 calories a day may still be too low of a deficit for many moms, but make sure you never go below this number. All these snacks caused me to gain weight while breastfeeding. When I first began breastfeeding, I was extremely concerned about my milk supply. If anything feels off, especially your milk supply or overall well-being pause, nourish more, and seek guidance from a healthcare or lactation professional. Yet for others, it can actually keep weight ON! For some ladies, it has many perks-weightloss being one of them. Breastfeeding your baby is such a magical thing. This can work for some people to get into the mind set of beginning a diet. My husband had also gained some extra weight in the past couple of years that he wasn’t happy about. Fenugreek is an herbal supplement that helps breastmilk production. Some foods are obvious no-no’s, such as pasta, bread, fried food, chips, crackers, rice, etc. In addition, it also provides the necessary defenses to protect against viruses and infections that could affect their health.Breast milk plays a vital role in a baby’s growth and development, providing essential nutrients, immunity support, and promoting healthy weight gain.If you’re not consuming them through the food you eat, your body will pull them from your maternal stores, and/or they will be in lesser quantity in your milk.Try this as a mindset shift – instead of focusing on foods to restrict, think about what you can add.On this diet, you can pretty much eat as much meat, eggs, and dairy as you wish, but limit the carbohydrates and sugars.Breastfeeding increases energy needs by roughly 330–400 calories per day according to the CDC and NIH.I chose a low carbohydrate diet because I noticed that after childbirth I was on a carb binge!If you feel that you aren’t healed properly, give yourself time. If you burn 500 calories breastfeeding but eat an extra 800 calories in snacks because of the hunger hormones, you will gain weight. However, many moms lose the initial fluid weight and baby weight in the first few weeks, only to hit a plateau. Your body burns between 300 and 500 calories a day to produce breast milk (1). Your body needs extra calories to produce milk, and drastically cutting calories can negatively impact your milk supply and your energy levels. Even in the span of a 12-week leave period, exclusive breastfeeding has a small effect on weight loss among U.S. women, which is an important maternal health benefit that should be communicated as part of efforts to promote breastfeeding. These experts can offer evidence-based recommendations for achieving your weight loss goals while maintaining your breast milk supply, ensuring that you prioritise both your and your baby’s health. Essentially, when you’re actively breastfeeding, you’ll need to take in more calories than you did pre-pregnancy to maintain your milk supply. Yes, exercise helps you lose weight while breastfeeding, but this isn’t the time to go hardcore. Consulting a nutritionist on how you can lose weight while breastfeeding is not a bad choice since they’re specialized in the area of dieting and nutrition. Getting enough sleep is just as important to post-pregnancy weight loss as exercise and diet, but sometimes getting enough sleep can prove difficult, especially when breastfeeding a newborn. Not only did I want to look good in a bathing suit again, I wanted to feel comfortable with my body. If you’re experiencing other signs of depression or anxiety surrounding these feelings, you should also speak with your doctor about it. I finally felt great about my ‘mom bod’ and want to encourage all women to do it. Don’t tell me how hard it is to find time for exercising with a newborn, because I know it! Start slow and wait at least until the 6 weeks postpartum threshold to start any kind of exercising, or until your doctor says you are ready. This will also help your body to (get rid of the waste) have a bowel movement in the morning 😉 I used to add a slice of lemon into my water bottle and it was great. Water is essential for your body. Focus on whole grain or whole wheat products and avoid empty calories from “white” products.These signs can indicate dehydration, which may be related to insufficient milk intake.Finally, women were followed for 12 months postpartum, so we were not able to examine longer-term effects of breastfeeding.There may be a genetic connection to this, but I believe a major reason is that you get so darn hungry after breastfeeding.Pregnancy and childbirth put your body through a lot, and you’ll need to give yourself time to recover from labor and delivery before focusing on losing weight.When you eat junk food, that’s setting your children up to eat junk food too.You can also include healthy fats in your meals, like fatty fish, nuts, avocados, olives, and vegetable oils, which are also good for your baby’s brain development. This could be a weight you want to drop down to or a waist measurement that you want to achieve. Instead of just picking any old Monday, have your sights set on the 1st of a month or even an anniversary or birthday. This helped me because I knew my plan a few weeks ahead of time and was able to mentally prepare myself for what was about to happen. Crash diets that have you cut a ton of calories to drop a lot of weight quickly or diets that have you nix entire food groups can zap your milk supply and leave you feeling tired and sluggish. One study has suggested that short-term weight loss of 2.2 pounds (1 kg) per week is not a problem (in this study, moms dieted for 11 days). In conclusion, prioritizing weight loss while breastfeeding is essential for the health and well-being of both you and your baby. Remember, the goal is to nourish your body with wholesome foods while maintaining a healthy weight. In summary, breastfeeding contributes to weight loss by burning calories through the production of breast milk and the hormonal changes that occur during lactation. Breastfeeding is hard work, especially on the body. These imbalances basically end up making a sleep deprived parent (or anyone who’s not getting enough sleep, really!) crave sweet and starchy foods. Prolactin is the little chemical reminder in her brain to eat, eat, eat! Once you have reached your goal, try not to go back to your old eating habits if they were not healthy. If you are continuing to breastfeed throughout your diet, be sure to take your prenatal vitamins so you’re getting all the nutrients your body and baby need. I still think my eating habits had the most impact on my weight loss. We worked together which was extra motivation for eating healthier and sticking to the diet. Therefore, he was happy to begin this diet with me so we could lose weight simultaneously. It's definitely possible to lose weight while breastfeeding. Losing weight while breastfeeding is not so much about finding any magic diet, but to find ways to eat well despite often being both super busy and exhausted. If carried out sensibly, utilizing the time while breastfeeding is a great window of opportunity to lose that baby fat! This does not mean you can’t lose weight while breastfeeding, but it does impose a few restrictions or recommendations. It is crucial to approach weight loss with caution, as your body requires additional calories to produce breast milk. How quickly can I lose weight while breastfeeding? This crucial period is marked by the need to maintain a healthy body weight, all while ensuring optimal nutrition for the mother and baby. Once you are a few months postpartum, and cleared for exercise, adding in strength training and cardio will help you lose weight faster. Studies have shown that breastfeeding mamas tend to lose weight more than non-breastfeeding mams, so we know that losing weight is possible, but many new moms are doing it the wrong way. You can choose to avoid some foods for weight loss, and others for babe’s benefit, but “avoiding food” in general is NOT a good “diet plan” while breastfeeding. Fortunately, the best foods to help you produce more milk (and lose weight) are well-known, easy to make and are usually at hand. Two of the most common problems new moms struggle with are low milk supply and stubborn baby weight. Overweight women may be able to safely gain between 15 and 25 pounds, but should not use pregnancy as a time to diet or lose pre-pregnancy weight. It takes lots of calories and good nutrition to support the growth and development of a new life, so it is very important that you eat a healthy diet when you are pregnant. When you're ready to lose baby weight, how can you do it in a healthy way while you're taking care of yourself and your little one? One of the biggest - and least talked-about - reasons postpartum weight loss can stall is simply that your body is programmed to safeguard breast milk production. You will lose weight while breastfeeding. The flavors of the food you eat also pass through your breastmilk to your baby, so why not expose them to the best, nutrient-dense foods possible? Now, let’s review the top tips to safely lose weight when breastfeeding. The widespread opinion that breastfeeding will help a mother lose weight much faster is quite true. Losing weight while breastfeeding is recommended by nutritionists and physicians only if it is carried out with a proper diet and exercise plan. There is also excess fat in different places, so learn to appreciate your new body – it just grew and delivered a baby, and is now nourishing it! Besides the weight, your body’s shape has changed, your hips are wider, rib cage is higher and so on. It took nine months to put on all this weight, so prepare to give yourself 9-12 months to get rid off it. And as tempting as crash diets may seem, they trigger a “famine message” in your body, causing it to cling onto that precious fat even tighter. When you fuel your body properly, you will likely notice your clothes fitting looser too.Some women notice significant weight loss within the first few months of breastfeeding, while others may take longer.Yes, you can lose weight quickly without affecting your milk supply, as long as you eat at least 1800 calories a day and aim to lose no more than one pound a week.¹Believe me, you don’t want to mess with the calories before that period.To save time, you can purchase pre chopped fruits/vegetables, single serving greek yogurts and protein bars/protein powder. There are some very specific ways you can protect your milk supply while losing weight, so you can be sure your baby won't suffer at all. Breastfeeding does burn extra calories, so calorie restriction doesn't have to be the way to lose weight. Eating the right foods is the secret sauce to losing weight while breastfeeding. As far as our goal of losing weight while breastfeeding goes however, obviously drinking alcohol won’t move you towards your goal. Are there foods that could ruin my milk supply? Now, let’s get back to THE topic we’re here to discuss – breastfeeding and weight loss. Drinking more water not only lessens the risk of postpartum constipation but can assist in weight loss goals. Monitoring the growth and general health of your baby is also a good way to check the quality and quantity of your milk. You will lose weight but it will be mostly water weight. (Too much of any food, even if it’s whole-grain goodness, can make you gain weight!) Trying to #losethebabyweight? So for a while, the mom was living on Triscuits–which did not help her lose weight! Perhaps the most significant factor to consider when trying to drop baby weight is what you're eating and drinking. However, consuming the same number of calories that you did before getting pregnant may be enough for you to lose the baby weight while continuing to nurse your baby. While you may be eager to drop the extra pounds and fit back into your prepregnancy jeans, it's important to approach postpartum dieting and exercise in a responsible, safe way to promote you and your baby's well-being. Your body uses the calories you consume to make milk, so dropping calories too quickly could be highly detrimental to your milk supply. It’s usually recommended that you wait at least six to eight weeks after birth before actively trying to lose weight. You may wonder if you can return to your pre-pregnancy shape and weight after your baby’s birth. Additionally, take up a cardio exercise regimen you can do with your baby, such as power walking, to encourage weight loss. Once your supply is fully developed, which happens around the 2 month mark for most mamas, it’s fine to begin dieting while breastfeeding. The more you nurse your baby, the more milk you’ll make. If you do perform intense exercise, and are worried that your baby might not like the taste of your milk afterwards, wait 90 minutes after working out before you breastfeed. This is a completely harmless substance and is fine for your baby to ingest while breastfeeding. You now care for that tiny baby, giving him or her all your heart, soul and energy. It grew a beautiful, perfect tiny human being over 9 months, delivered it, and is now healing from it. Incorporating both cardio and strength training exercises into your workout can help increase your metabolism and burn fat and calories even at rest. If you aren't ready for that amount just yet, start out with 10 minutes a day. The ultimate goal is to exercise a minimum of 30 minutes on most days of the week. With my second pregnancy I did more intense workouts, but the weight gain was the same. Some people gain more weight during pregnancy. There's a good chance you'll have an easier time dropping the weight once you stop nursing. If it doesn’t affect your milk supply, it could cause issues with your baby. Some moms worry about losing milk supply while exercising. You can also include your baby in these activities, or have him or her close by in an activity center, doing tummy time, or in a jumper, swing, etc. Instead of restrictive diets or intense workouts, this guide focuses on simple, sustainable habits that support fat loss and milk production. Breastfeeding increases energy needs by roughly 330–400 calories per day according to the CDC and NIH. Most moms can safely begin gentle weight-loss efforts around six to eight weeks after birth. Eating meals at the table and avoiding distractions like TV, cell phones, and reading the newspaper can help you to focus on eating slowly and chewing your food well. There isn't a specific amount of water required per day, as needs will vary from woman to woman. Keeping hydrated will keep you feeling full and help prevent unnecessary weight gain. Also, dehydration is often mistaken for hunger - so people eat more when, in reality, they are really just thirsty. Focus on a Few Small Micro Habits Micro habits are small, simple actions that don’t take up much time but can be done consistently every day. While a small calorie deficit can help with weight loss, it's important to approach it safely. Breastfeeding typically burns an extra 300–500 calories a day, but that doesn’t mean you should drastically reduce your calorie intake. During the early days of postpartum recovery, gentle movement is key. It is completely safe for breastfeeding moms and gives you natural electrolytes from real food sources for the best bodily absorption possible. Although it is sometimes overlooked as a secondary factor, key lactation nutrients play a vital role in your ability to make milk. If you are following this plan, add more food/portion sizes if you still feel hungry, or reduce or stop eating if you start feeling full. You will want to aim for an average of 2,000-2,200 calories per day. It is intended to be a sample meal plan that shows you how to eat real, whole foods. While you still can’t cut down on calories, what you can do is stick to a healthy diet. In theory, by week 6 postpartum, your body should get rid of the extra weight it gained to ensure baby’s growth and delivery. Considering, that a healthy weight gain during pregnancy fluctuates between 25 to 35 pounds. If you’re not consuming them through the food you eat, your body will pull them from your maternal stores, and/or they will be in lesser quantity in your milk. Starving yourself and skipping meals just to lose weight quickly will only have an adverse impact on your health. Reaching for junk food, such as chips or sweets, may seem like a convenient, easy solution for a hungry, sleep-deprived mother, but opting for healthier alternatives can make a big difference in your long-term weight loss journey. For some women, breastfeeding encourages the extra baby weight to fall off with little to no effort. Eliminating certain food groups or restricting the number of calories you take in could have a significant impact on your milk supply. Going on a restrictive diet while breastfeeding is not recommended, particularly if the diet lowers your caloric intake to below 1,500 calories. Your body is recovering from birth and getting used to making milk. Factors like type of delivery, physical activity level, and others can influence weight loss after birth (Dellapiana et al., 2024). However, this extra fuel burning may not always translate to weight loss after birth. Breastfeeding mothers tend to lose more weight than mothers who don’t breastfeed (La Leche League International, 2024; Smethers et al, 2023). For tips on how to support weight loss through sleep, read on! It's not necessarily the cortisol itself which causes weight gain, but having high and prolonged levels of it, which happens when we're chronically (not temporarily) stressed. Gone are the days we can take showers or use the bathroom in privacy, put our feet up at the end of a work day to enjoy a movie, feast on a candle light dinner with our partner or, god forbid, sleep in on the weekend. Okay, is there a mom in the world who is not stressed at least at some point during the day? And why can't so many of us lose those last 10 pounds? Have we been tricked into thinking Junior will simply suck the calories out of us? With postpartum recovery, sleepless nights, and the stress of new parenthood, self-care takes backspace for most new mothers. Your daily energy need increases when you are breastfeeding. Erin Heger is a freelance journalist who writes about health, parenting, and social issues. Maintenance of lost weight and long-term management of obesity. What you can do is opt for healthy carb options like sweet potato and banana, while limiting foods like bread and pasta. Many mums are tempted to follow a keto diet (a very low carb/high-fat diet) due to the quick weight loss results. Water aids weight loss by acting as a natural appetite suppressant, it helps to remove waste from your body and it reduces your liquid calorie intake (when you replace high calorie drinks with water). The goal isn’t to eat less but to eat smarter by choosing foods that nourish your body, support lactation, and keep you full longer. Extreme dieting and excessive workouts can be counterproductive, leaving you exhausted and affecting your milk supply. This guide breaks down practical, mom-friendly strategies to help you feel strong, healthy, and confident without the stress of dieting. Losing weight while breastfeeding is possible with the right approach. Keep reading to learn how to lose weight while breastfeeding — what actually worked for me and could help you too!I chose to do a low carb/modified Keto diet while breastfeeding and it worked fabulously!But for plenty of women, the opposite happens - they hold onto weight, or even gain weight while breastfeeding.By thinking of ways to bump up the nutrition of your meals without depriving yourself of the foods you love, you can (quite literally) have your cake and eat it too.Breastfeeding may also have positive long-term effects on your weight.To the extent that interventions promoting breastfeeding are effective, (Chung et al., 2008, Labarere et al., 2005) it is important to better understand maternal benefits of breastfeeding. Extreme diets, like very low-calorie or restrictive plans, are not ideal for postpartum women because they can deprive your body of the nutrients it needs for recovery, energy, and milk production. On average, breastfeeding can burn around 300–500 extra calories per day, depending on how often you're nursing and your body’s needs. I have a meal plan you can start with, featuring meals built specifically for weight loss while breastfeeding that follow my PFF Method™. Your body will prioritize milk production over weight loss, so it’s important to nourish yourself properly. You also stand to benefit from the numerous health benefits of fruits and vegetables (11). You should not eliminate carbs from your diet since you need the energy that they give. Eating too much, even with moderate carbs, will make you gain weight (22). Your diet should be balanced, with moderate carbohydrates from fiber-rich sources. Eating for two won’t get you your dream bikini body. So don’t count on breastfeeding to do it all for you! The amount of calories burned as a result of nursing varies widely from person to person. We all have that one friend that doesn’t even look like she had a baby. Too much stress can affect your milk production and can also make it difficult to bond with and care for your baby. Close your eyes for a moment and take three deep breaths” Self compassion and learning to love your post-baby body Try to divide your exercise into smaller, more manageable blocks per day, for example ~30 minutes per day or 2 x 15 minute blocks while your baby sleeps. You might not be losing the extra weight from pregnancy while breastfeeding, including stress hormones, activity level, caloric intake, the need to maintain a healthy diet, and even a lack of sleep. Whether your goal is to lose weight while breastfeeding, or just general wellbeing, you’re in the right place. It's normal for new moms to be eager to lose weight quickly after giving birth, but the health of you and your baby is what's most important. The amount of calories you should be consuming to support a healthy milk supply for your baby depends on your activity level. Some women lose weight gained in pregnancy in a couple of months postpartum, some need around a year. Remember, you’re setting examples for your children. There’s a reason why we only get a birthday cake for our birthday. However, you can treat yourself occasionally. There are lots of different options with smoothies, which makes it an excellent choice for breastfeeding mothers to get their nutrients in quickly. You can add one or more of almond milk, flaxseed, flax oil, hemp seeds, kale, spinach, or protein powder. By consuming a diet in these nutrients, and making other healthy lifestyle choices, you can help to balance those hormones in the postpartum stage. These questions helped me after having both of my babies while I was breastfeeding to lose the unwanted pregnancy weight I gained. This allows me to eat whole, real foods, get the proper nutrients I need for adequate milk supply, and leaves me feeling full and satisfied. Furthermore, focus more on making healthy meal choices as a breastfeeding mother. In fact, due to fluid loss, fetus birth, delivery of the placenta, and other factors, nearly half of the weight gained during pregnancy is lost during the first six weeks after delivery of your baby. If you’ve recently given birth to a child, you’re possibly eager to shed the baby weight you’ve gained over the last year. You need to ensure you’re consuming the right KINDS of calories by choosing nutritious foods. Check out this awesome 28-day workout and meal plan, designed just for breastfeeding moms!