Should you find any inaccuracy in this guide, please email All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. Recipe collection Whether you’re looking for strict keto, moderate or liberal low-carb recipes, here you have over 700 delicious low-carb recipes to choose from. A healthier life starts now with your free trial! Unfortunately, these drugs carry an increased risk of ketoacidosis in both type 1 and type 2 diabetes; this risk may be accentuated by a strict low-carb or keto diet. Personally, I do not advocate for moms to attempt weight loss at all in this “fourth trimester” while nursing if they can avoid it. While this is not inherently unsafe for baby, it may impact the palatability of the milk and result in a fussy baby. That is – women who have adequate fat stores to support breast milk production. The worlds leading research center for medication safety during pregnancy and lactation.How much weight can you expect to lose week to week after delivering your baby?First and foremost, it’s important to understand that weight loss while breastfeeding should be approached differently than weight loss when not breastfeeding.While we don’t necessarily want water to displace calories from food, but by choosing water more often it can help to edge out more calorie-laden beverages like juice and soda.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.You may or may not lose weight after you stop breastfeeding.One recommendation of an ideal light snack for breastfeeding mums combines high-fibre food with a high-protein ingredient.Eating MORE might seem scary, especially if you are trying to lose weight, but you might be surprised at how your body reacts. Call us and speak to a Maternal Child Health Nurse for personal advice and guidance. It's typical to take in about 340 to 400 extra calories a day. If you're breastfeeding, it's common to have questions about what foods and drinks are best for you. It’s more important now than ever to focus on YOUR health as much as it is your baby’s. Focus on a balanced diet, stay hydrated, eat nutrient-dense foods, and do light exercises like walking or yoga to lose weight safely and faster while breastfeeding.Going too low-calorie can tank your milk supply and make you feel like a zombie.The best breast milk is the most nutrient-dense breastmilk.Most breastfeeding moms find they lose weight gradually, about 1-2 pounds per week is considered healthy and sustainable.I was nearly 20 pounds less than I was at my highest weight before I got pregnant.In reality, calorie consumption doesn't affect milk supply unless a breastfeeding mother doesn't have any fat stores.Breastfeeding burns calories, which can naturally contribute to weight loss.Evolutionarily speaking, the fat that you put on in pregnancy is meant to be used up during breastfeeding, and any breastfeeding mother will attest to just how much the unconscious act of making milk takes it out of you.As tempting as it may be, don’t fall for one of these magical diet scams. There is plenty of evidence to show that cortisol can negatively impact your ability to lose weight. As a result, high levels of stress + the stress of breastfeeding can paradoxically increase your risk of weight gain instead of weight loss. This is about the equivalent of one healthy postpartum snack. To avoid gaining weight while breastfeeding it is important to understand the the quantity and quality of the calories you are consuming on a daily basis. No, breastfeeding by itself does not cause your body to store fat. However, since you are a breastfeeding mom, proceed with moderation. For example, you need fats to keep warm and absorb other nutrients (10). Plant proteins are also an excellent addition to your diet. They may make you drop pounds at first, but those first few pounds you lose are fluid and will come back. Weight loss that happens too fast can make you produce less milk. Wendy Colson is a registered nurse and Internationally Board Certified Lactation Consultant, as well as the Founder & CEO of BOOBIE® Superfoods. Keep at it, stay positive and love this time in your life - sweat pants, sleepless nights, snuggles and all. The weight will come off in time, maybe in a month, maybe in 9 months - but in time. You now care for that tiny baby, giving him or her all your heart, soul and energy. I have found that a good exercise video works great on days when I can't get out of the house to exercise. Incorporating both cardio and strength training exercises into your workout can help increase your metabolism and burn fat and calories even at rest. Aim for at least 12 cups of water a day. Breast milk is about 90% water. Focus on nutrient-dense foods, think leafy greens, avocados, lentils, and berries. Have you already tried to lose weight, but it doesn’t work? This article will walk you through some useful guidelines and tips for weight loss, as well as the pros and cons of losing weight while breastfeeding. Taking collagen capsules once a day in the morning is a significant first step to helping your body recover postpartum. Although getting 8 hours of sleep a day can be challenging for the mother of a newborn, it is crucial to take care of your sleep hours, as lack of rest can lead to difficulties in regaining your pre-pregnancy weight. REAL Ways to Lose Weight While Breastfeeding Here’s exactly what I did that helped me lose postpartum weight while breastfeeding slowly in a way that fit my new rhythm. This diet plan for breastfeeding mothers to loseweight is your ally on this incredible adventure. There are certain foods that should be avoided while breastfeeding, as they may have negative effects on the mother or baby’s health. ◆ Take a gradual approach – Gradual weight loss will make it more likely to stay off in the long term, and it’s also gentler on your body. Need further advice or guidance from our maternal child health nurses? Learn more here about the development and quality assurance of healthdirect content. Available 7am to midnight (AET), 7 days a week. The Australian Breastfeeding Association has breastfeeding resources for Aboriginal and/or Torres Strait Islander people. PANDA can provide mental health support during your first year of parenthood in many community languages. Very few babies (2 to 3 in 100) are actually allergic to foods in their moms’ diets. Keep in mind that these reactions are uncommon, so don’t assume that your baby will be sensitive to what you eat. You’ll quickly tell which category fits your baby and modify your diet accordingly. Although some alcohol does find its way into your breast milk, it’s considerably less than what you drink. When you're breastfeeding, there's a lot more that’s on the menu than off — with a few caveats. Weight loss can be difficult on your own, regardless of whether or not you’re breastfeeding. Try a jogging stroller to get in some much needed outdoor time with your little one, or keep your baby next to you in a swing or a jumper during yoga sessions. This is important for two reasons when you’re trying to drop weight. You might not be able to get in a full night’s sleep every night, but fit in naps throughout the day when your baby sleeps or when friends or family members help out with your little one. So for a while, the mom was living on Triscuits–which did not help her lose weight!As a new mom, odds are you’re a little bit more stressed and more tired than you were before.After struggling to breastfeed her second child, Katie found a passion for helping moms find success and joy in their breastfeeding journeys.Especially, at your first meal of the day.In one study, women who breastfed for 6–12 months had lower overall body fat percentages 5 years after giving birth than those who didn’t.Yes, breastfeeding burns calories – but not getting any exercise in could be part of the reason you can’t lose weight even though you’re breastfeeding.Adiponectin is a hormone secreted by your adipocytes (fat cells) and plays a role in glucose and lipid metabolism. Eating small, frequent meals throughout the day helps stabilize energy and prevents overeating. How can I lose weight safely while breastfeeding? Effects of breastfeeding on postpartum weight loss among U.S. women. So, unless you’ve cleared the plan with your healthcare provider, you’re likely safer saving keto or other restrictive diets until after you’ve finished breastfeeding. You could also be at risk for nutrient deficiencies if you’re not eating a variety of plant-based foods. Among other things, their basal metabolic rate (the rate at which the body burns calories when at rest) increased.63 Although the differences were small, they were statistically significant.Nutrient-dense, whole food is certainly the foundation of weight loss. Although the total weight loss was similar, those who took the vitamin D supplement decreased their body fat by 2.7 kg (6 pounds), on average. But, like any other source of fat, if butter is over-consumed, the calories can add up and your dietary fat will likely be burned for fuel instead of body fat. Can you eat as much as you like and still lose weight? Focus on your waist circumference and health markers (see tip #4) at first, as it sometimes takes several weeks before weight loss is apparent.34 They will make sure you get all the necessary nutrition and still lose weight! Not only can it help you lose weight, but it can also reduce stress and improve your mood. Many women worry that dieting will affect their milk supply. We will share everything you need to know about shedding those pounds without compromising your milk supply or the health of your little one. Other tips to lose weight after pregnancy include practicing meal prep and ensuring adequate nutrition. Breastfeeding mothers are encouraged to eat a balanced, healthy diet. Besides, breast milk contains immunity-boosting antibodies and healthy enzymes difficult to replicate in baby formulas. Even 5-minute sessions can help manage cortisol levels that contribute to belly fat storage. Practice stress-reduction techniques like deep breathing, gentle stretching, or meditation. Prioritize rest when possible, napping when your baby sleeps. Stock up on nutritious convenience foods like pre-cut vegetables, rotisserie chicken, canned beans, and frozen fruits and vegetables to expedite meal preparation. However, there is a right way and a wrong way to do keto while breastfeeding. Many moms feel dehydrated and may not even realize it, so adding in an electrolyte drink is a great idea too. Maintain a habit of drinking 12 cups (96 fluid ounces) per day. Have you ever been embarrassed to put on a swimsuit after having your baby? Sometimes we need a coach to help us on our journey. Any weight loss significantly greater than this is again risky for the mother and indirectly for the baby. In addition, eating less than 1,800 calories per day is likely to make you tired and in a bad mood. First of all, any kind of diet or weight loss program must begin at least eight weeks after the start of breastfeeding. This does not mean you can’t lose weight while breastfeeding, but it does impose a few restrictions or recommendations. After all, your body wants to ensure you have enough calories to produce an adequate breast milk supply for your baby.What you can do is follow a breastfeeding meal plan that is designed for women just like you coupled with the best exercises to strengthen your abdominal area.Having these healthy fats along with fruits, vegetables, and protein in one easy-to-eat meal is a great breakfast combination to try out.Do not follow a strict, low-calorie weight loss diet that can impact the quality and quantity of milk produced for your baby.Most women lose half of their baby weight by 6 weeks after childbirth (postpartum).So, unless you’ve cleared the plan with your healthcare provider, you’re likely safer saving keto or other restrictive diets until after you’ve finished breastfeeding.Gaining too much weight will not necessarily cause the baby to be larger.Prioritizing nutrient-dense foods, staying hydrated, getting enough rest, and managing stress all contribute to a healthier postpartum journey. Stay away from weight loss products, pills, and diet supplements, as these chemicals may enter your breast milk and affect your baby or reduce your breast milk production. Instead, be patient with yourself and focus on making sustainable lifestyle changes like eating real, whole foods most of the time, so that you can maintain diet changes long-term. Do not follow a strict, low-calorie weight loss diet that can impact the quality and quantity of milk produced for your baby. Processed foods are often high in calories, unhealthy fats, and added sugars. Have a question or want to share your postpartum weight loss experience? Keep a moderately elevated heart rate for up to an hour every day for maximum fat burning without stressing your nervous system and reducing milk production. Stay away from simple carbs while trying to lose weight. This leads to binge eating, weight regain, and metabolic inflexibility. A common problem with weight loss attempts is that calories are restricted beyond a safe amount. Other examples of lean protein you can include in your diet are plain Greek yogurt. Protein is an essential part of a balanced diet. Only use low-fat or homemade dressing in your salads. If you have to cook your veggies, steam for a short time to preserve their nutritional value (7). Additionally, when you’re breastfeeding, your hormones are a bit out of whack. And many times ravenous moms reach for whatever sounds appealing to them, and it’s usually in the starch, sugary or junk food category. That’s why so many breastfeeding mamas will quickly find themselves upset when unwanted weight tends to linger. Start small, stay consistent, and make sure you’re giving your body what it needs to thrive. Additionally, when you’re breastfeeding, your hormones are a bit out of whack.Pay attention to emotional triggers that send you straight to the fridge, even when you’re not actually hungry.Consult with your doctor or registered dietitian for a personalised plan that accounts for your nutritional requirements and ensures that your baby is receiving nourishment through breastfeeding.I’ve noticed many times that if I skip breakfast, the whole day is ruined.Quick fixes can be tempting, but gradual weight loss is safer and more likely to stay off in the long run.Every mom has all of those issues with hormonal changes and not knowing what to eat.Some weight loss programs have special plans for new and nursing moms.WebMD does not provide medical advice, diagnosis or treatment. New Years and January is a great time to start a healthy eating routine, but you can start anytime. Your body needs more carbohydrates than the Keto diet allows in order to provide enough vitamins and nutrients for your baby and still keep mom healthy. You can also lose weight while breastfeeding with a little exercise, diet, and a lot of dedication. I didn’t want this diet have any impact on breastmilk supply or the health of me and my baby. You can start postpartum exercise as soon as you feel up to it. Light exercise will help you regain energy and get your stretched-out abdominal muscles back into shape. But postpartum exercise should also be part of your routine. This will help you feel fuller and more satisfied and provide your body with the nutrients it needs to function properly. But that will just leave you zapped of energy and will NOT help you achieve your health goals. You need lots of water to maintain your milk supply. I’ve gotten back to my weight from before having 4 kids without counting any calories. Nutrient-dense, whole food is certainly the foundation of weight loss. Among other things, their basal metabolic rate (the rate at which the body burns calories when at rest) increased.63 Although the differences were small, they were statistically significant. The data regarding vitamin and mineral supplementation for weight loss is sparse and of very low quality overall. Postpartum Recovery & Tips Many who firmly believe they are eating a strict low-carb diet are surprised when they measure their blood ketones.Breastfeeding can make you feel thirsty, so make sure to drink plenty of water throughout the day, aiming for at least 8–10 glasses daily.Focus first on recovery and milk establishment.Examples include how much weight you gained during your pregnancy, your pre-pregnancy weight and your general health status.In my experience, many mamas are focused on eating more calories, rather than eating more nutirent-dense foods.For example, your body just went through significant physical and hormonal changes.In addition, if you’re breastfeeding on demand (which is what’s typically recommended), feeding your baby can take up a lot of time.You can find an accredited practising dietitian on the Dietitians Australia website. Health does not pause during breastfeeding—but it also doesn’t need to be optimized. During this transition, aggressive dieting often backfires. Some people notice weight changes after weaning, while others don’t. Don’t actively try to lose weight until about 6 weeks postpartum. (Too much of any food, even if it’s whole-grain goodness, can make you gain weight!) Trying to #losethebabyweight? That’s why I like See How You Eat–an app that prompts you to snap a pic of what you’re eating at meal and snack-time. But can you lose weight while breastfeeding? Similarly, sleep deprivation weakens your resolve to work out.Do you have trouble sleeping even if there’s ample time for it? Although this often demands substantial changes, it may immediately affect your stress hormone levels and perhaps your weight.You should also make an effort to get enough good sleep, preferably every night. Additional diabetes medications like Actos (pioglitazone), Starlix (nateglinide) and Prandin/NovoNorm (repaglinide) also encourage weight gain. B. If this isn’t enough, treatment with metformin (an insulin sensitizing drug) can decrease the need for insulin (at least for people with type 2 diabetes).47 Discuss any change in treatment with your doctor. Why This Matters: Weight Loss as Postpartum Self-Care It's also common to wonder how your diet might affect your breast milk and your baby. Breast milk gives your baby nutrients that promote growth and health. Focus on a healthy lifestyle (stress reduction, quality sleep), moderate exercise, a happy attitude, and quality foods, and you’ll see results in the mirror. When you eat these types of foods, you’ll feel more satisfied for longer periods of time. There are also safe exercises to lose the baby weight that you can do. #2 Control Your Calories, But Not Too Much This makes them tastier and easier to eat – and because of their increased size, they may provide more sugar per piece of fruit than their earlier counterparts. 38Low-carb fruits and berries – the best and the worst Most people believe that fruit is natural, but today’s fruits in the grocery store have very little in common with what fruits looked like before they were cultured. For example, five servings of fruit per day can be equivalent to the amount of sugar in 16 ounces (500 ml) of soda – 52 grams of sugar! In addition, it is also necessary that your diet include foods rich in iodine and choline for at least the first year of breastfeeding. Once you have given birth to your baby, you will need to increase your calorie intake, consuming between 2,000 and 2,800 calories a day, according to the Centers for Disease Control and Prevention (CDC). But weight loss at any stage of life is that way, not just postpartum. Don’t worry if things aren’t perfect; remember, a happy mama and baby are more important than a spotless house! So, resist the urge to scroll through social media during nap times and prioritize your own rest instead. You’re bound to get many visitors during this time, and they’re likely to come bearing gifts. Lifting weights is low impact, makes you toned and stronger – essential to lift your little one as he grows! There isn't a specific amount of water required per day, as needs will vary from woman to woman.It's also added to some soft drinks and energy drinks, as well as some cold and flu remedies.The demands of early motherhood are so intense, I worry that stressing about how to lose baby weight doesn’t support postpartum mental health or recovery.Your body burns calories fast during the daytime, whereas evening is the time for your body’s metabolism to start winding down.Water is extremely important in the postpartum period, especially if you are breastfeeding.These five steps to lose 10 lbs while breastfeeding will help if you can stick to step one as close to 80% as possible.Meal prepping not only saves you time during the week but also helps in maintaining a balanced diet essential for you and your baby. In the early postpartum period, weight changes often reflect shifts in water retention rather than fat loss or gain. Milk production requires additional calories, but that doesn’t mean weight loss is automatic. For many parents, weight becomes a focal point during the postpartum period—especially while breastfeeding. The body naturally holds onto some weight while breastfeeding, prioritizing energy reserves for milk production. Eating balanced meals with a mix of protein, healthy fats, and complex carbs ensures steady energy and supports postpartum healing. Your eating habits impact both your weight loss journey and milk production. Role of exclusive breastfeeding in energy balance and weight loss during the first six months postpartum. Both of these factors may help control your appetite, which can lead you to eat fewer calories and lose weight. Plus, you want to give your milk supply a chance to get established before starting anything too aggressive. Over the past few months my average weight loss has been a mere ½ pound per week. A safe weight loss is about 1-2 pounds per week. It took you 9 months to gain the weight and it can just as long, if not a little longer, to lose it all. Your body needs a certain amount of essential vitamins and minerals to function properly. And for those of you on a strict keto diet, know that the most harmless ones carb-wise are macadamia nuts (usually around 5% carbs), or Brazil nuts (4%). When it comes to butter, you don’t need to worry about extra carbs, as butter is almost pure fat. This often works well with a low-carbohydrate or higher satiety diet, as appetite regulation often improves.57 We recommend eating when hungry as a first option, and we recommend always eating until you feel satisfied at meals. Instead, you may benefit from focusing on higher satiety eating first, so that you have less hunger and feel less of an urge to overeat during your eating window. It may be perfect if you are stuck at a weight loss plateau despite “doing everything right” – or to speed up your weight loss.64 In the case of a lack of sun (such as during the darker months of fall and winter), it may be wise to supplement for other health reasons – and perhaps for your body composition. I knew dieting would be hard for me because I was never a healthy eater. Since everybody is different and weight loss may take time, patience is the key. Mindful eating can support your weight loss efforts and help you avoid overindulging. Avoid severe or restrictive diets as they may not give you and your baby the nutrients you need and may hurt your milk supply. Due to decreased appetite, a caloric deficit is achieved resulting in weight loss. Patients that use these medications typically experience nausea, vomiting, and diarrhea which could lead to dehydration and decreased milk supply in lactating women. Along with moderate cardio activities, including strength training can increase muscle mass, which can boost metabolism and aid in weight loss. Start with a small goal and gradually increase as your time and energy allow. Many health insurance plans include nutrition consults (sometimes at no cost)! When it comes to alcohol, the safest option is to avoid drinking altogether when breastfeeding. How does WeightWatchers work for breastfeeding mums? The program has been specifically designed to offer an adjusted Points Budget to ensure your food intake that supports you and your baby's nutrition needs. You’re doing something incredible by feeding your baby. But poor sleep affects hunger hormones, slows metabolism, and leads to weight gain. Start your day with a high-protein breakfast and include fiber-rich sides at lunch and dinner. They help you feel full, regulate blood sugar, and preserve muscle mass while losing fat. What I didn’t expect was how much it helped with weight loss, too. I tried to go a couple of days a week, but juggling a baby and everything else was overwhelming. Your body is recovering from birth, producing milk, rebuilding muscle, and running on minimal sleep. Even while dieting, I just focused on lowering calories. I had heard that losing weight while breastfeeding was easy, but for me, it was the opposite. When your metabolism isn’t running at full speed, then you’re not burning as many calories as you could be. Sort of like your body is worried it will “run out” of nutrition for the both of you and is keeping those fat stores as an insurance policy. The hormone prolactin is necessary to make breast milk, but it also affects the body’s metabolism (source) With my second pregnancy I did more intense workouts, but the weight gain was the same. One way to combat this is to go to bed early enough for your body to wake up autonomously before the alarm clock goes off.More so, if you’re concerned about losing weight postpartum it’s to speak with your doctor!Because of this fact, some mothers may worry that their milk might taste sour after exercising.Studies have shown that exclusive breastfeeding can lead to significant postpartum weight loss.Good sources of protein include lean meats, poultry, fish, dairy products, legumes, nuts, and seeds."Slow and steady is best for both health and milk quality," says Chan.Breastfeeding helps lose weight by burning extra calories to produce milk, regulating hunger hormones, and promoting fat loss, especially around the abdomen. "Moms can burn up to about 500 calories per day when exclusively breastfeeding," says Christy. This is because the body burns calories when breastfeeding. Breastfeeding for baby weight loss is common amongst new mothers hoping to trim down. It’s easy to make and will help you lose postpartum weight while breastfeeding without sacrificing taste! While this greatly increased the calories my body needed, I was still overeating. After tracking what I was eating in a day, it amounted to about 4000 calories a day. Are you anxious to start dieting after recently having your baby? A metabolism booster can be amazing for shifting everything in the right direction and pushing through a plateau in weight loss. This can help support your body as you transition into a healthier lifestyle and balance your blood sugar and hormone levels. 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. 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. This is very common in most women, and why many women find they aren't losing all the baby weight while breastfeeding. A nursing mom can be fully nourished on less calories, which is a game changer when it comes to weight loss. If this resonates with you – you’re not the only one! The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. WebMD does not provide medical advice, diagnosis or treatment. There are lots of adjustments when you bring a baby home, and even more if there are other little people who need you. You can just as easily release the calories in your food by setting fire to it as by eating and digesting it. It literally takes energy to assemble the molecules for breast milk, and that energy equates to calories burned. And yet, far from going down, that new mother’s energy and food requirements actually go up, because they now have to feed their baby with breast milk produced from their own bodies. Avoid skipping meals, as it can lead to overeating later and reduce your energy levels. When breastfeeding, these fat stores are mobilized and used to help produce milk. On average, a breastfeeding mother burns 450–500 additional calories per day compared to a non-breastfeeding woman. To keep track your fasting/eating hours, download the free printable intermittent fasting and breastfeeding weekly log at the bottom of this post! You want to lose this baby weight and feel good about yourself again. For me, intermittent fasting while breastfeeding has been the gateway to healthy habits and establishing a healthy lifestyle. We find that a balanced diet full of nutrient-dense foods is important for breastfeeding mothers. At least 80% of EVERY meal or snack should be nutrient-dense and super healthy. It will be in jeopardy if you lose the NUTRIENTS needed to make breast milk, but these tips will help you keep that from happening altogether. Let’s go over these 5 steps you can take to lose 10 lbs while breastfeeding. Whole, nutrient-dense foods provide better, more sustainable fuel. Many contain artificial sweeteners and preservatives that cause bloating and energy crashes. 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. When you start consuming healthier foods, you’ll start seeing the results before you know it. Some moms may lose the weight fast, while others may struggle to get off that last five or ten pounds. Losing weight while breastfeeding should be viewed as a process for this reason. Although you want to lose it as quickly as possible, give yourself time to see results. Take it slowly and gradually so that your baby also gets the required nourishment through breastfeeding. They are usually low in nutrients, which is especially important when you’re breastfeeding. These foods cause inflammation in the body and disrupt hormone balance. Some breastfeeding mothers may need to supplement their diet with additional nutrients such as calcium or vitamin D. Protein is important for maintaining muscle mass and a healthy metabolism. Omega-3s in particular have been shown to reduce inflammation, support hormonal health, and prevent postpartum depression. Those who nursed for three months or longer were shown to retain significantly less weight than those nursing for shorter periods. In an NIH study, mothers who breastfeed for 1-3 months showed slight weight retention compared to those who breastfeed for longer. With the right strategies, you can ensure that your baby gets the best nutrition possible while you shed those extra pounds. If you’re struggling in this area, don’t worry; you are not alone! At this point, your bodyweight changes will simply be a reflection of your current metabolism. After 12 weeks, you probably wont see any further pregnancy related weight changes. But before doing any type of exercise postpartum, you need to receive clearance from your healthcare provider. To help boost your weight loss efforts, you could start engaging in regular physical activity. Effective Diet Plan for Breastfeeding Mothers to Lose Weight: Finding the Right Balance Before you go on a diet, remember that your baby depends on your breastmilk for essential nutrition. For example, a mother who eats more and moves less is likely to gain weight, even when breastfeeding (1). This impacts energy balance which can contribute to weight loss. At the same time you will eliminate processed and refined foods, grains, legumes, and dairy products. If your supply drops on a keto diet, try adding 1-2 servings of whole grains per meal such as quinoa, brown rice, or 100% sprouted whole wheat bread to help bring it back up again. You’ll see gradual weight loss with this method, which should be your goal anyway. Sometimes this modified method is called the Keto 2.0 diet in the diet and fitness community because it is a modified version of the original keto diet. Crafting a meal plan focused on balanced eating is vital for breastfeeding mothers looking to shed excess weight safely. A well-balanced diet not only nourishes your body but also supports lactation, making a thoughtful meal plan crucial in the journey of postpartum weight management. Did you know that the right meal plan can definitely help breastfeeding mothers achieve their weight loss goals while ensuring both mother and baby receive essential nutrients? A meal plan for breastfeeding mothers to lose weight safely includes balanced meals that combine macronutrients effectively. It’s essential for breastfeeding mothers to understand their nutritional needs to support both weight loss and the health of their child. Most breastfeeding moms find they lose weight gradually, about 1-2 pounds per week is considered healthy and sustainable. The body needs extra energy to sustain breastfeeding, and undereating signals it to hold onto weight. Filling your plate with the right foods fuels milk production and promotes healthy weight loss. A gradual, sustainable approach helps you regain strength, maintain energy, and achieve healthy postpartum weight loss. Creating a meal plan will help you stay organized so you aren’t pulling your hair out or scrambling for meals each day. That’s why it is important to use a meal plan for weight loss while breastfeeding. That’s why in this article I’m sharing the best breastfeeding weight loss meal plan. These two nutrients alone can help with metabolism, energy and hormonal function, which can assist your body in letting go of extra fat. This can mean weight gain and menstrual disorders (very common), infertility, acne, and male pattern hair growth (such as facial hair). If this applies to you, it may be time to consider the possibility that hormonal imbalances are the cause of your troubles. The up-front cost to breath meters is usually higher than blood meters, but the long-term cost may be lower for those who test frequently, as there are no recurring expenses as there are with blood ketone testing strips. Breath meters provide another method for measuring ketone levels. Today, there are reasonably-priced gadgets available for measuring ketone levels at home. Q4: Will exercise affect my milk supply? Manisha, a homemaker from London, approached us five months postpartum, worried about her weight, milk supply, and constipation. Breastfeeding mothers may successfully shed weight and keep themselves and their children fed and well-developing by adhering to a well-balanced diet and healthy way of life. First and foremost, it’s important to understand that weight loss while breastfeeding should be approached differently than weight loss when not breastfeeding. Your spare time is spent researching breastfeeding recipes and how to get your newborn to sleep. But you will keep the baby weight off. Don’t waste time or energy on these programs. Don’t overdo it by implementing fad diets, extreme exercise programs, and not consuming enough calories. Cottage cheese, milk or plant milk, and Greek yogurt are also excellent sources of protein and calcium. Get back on track the next day and keep moving forward. Moderately active means a lifestyle that includes physical activity equal to walking 1.5 to 3 miles daily at a pace of 3-4 miles per hour plus activities of everyday living. Based on these guidelines, a sedentary lifestyle is one that includes just activities of everyday independent living such as getting dressed, cooking, cleaning, and taking care of children. Let us show you how you can start losing weight this week! And try not to be a superwoman until you’re got your energy back because weight control takes a lot of energy. Many women don’t lose all the baby weight until they completely stop nursing. You will burn some stored body fat, but your body protects some fat for the purpose of breastfeeding. It is it a myth that breastfeeding burns up lots of calories making milk. Even if the weight doesn’t come off as fast as if you were not breastfeeding, take comfort in knowing you are doing the best thing for the baby. This is because it could lead to unwanted weight gain if proper diet and nutrition are not considered. So if there is no caloric deficit from a balanced diet and exercise routine, she may not notice any changes in her weight. These drastic changes are often not safe or effective for long-term weight loss. I provide helpful content for moms on all stages of motherhood—from trying to conceive and pregnancy to postpartum, breastfeeding, and parenting. As women, I think we all feel the pressure to “lose the pregnancy weight” and “bounce back,” as soon as we give birth. Worrying about your postpartum weight while you are breastfeeding is only going to lead to increased levels of stress (cortisol) and can make matters worse. Most of the time, these aren’t the best foods to eat. Try writing down everything you eat during the day (or using a food intake app to make it easier) and counting the total calories. Keep the options you have on hand in your nursing basket, car, and diaper bag healthy by doing some prep work. You can consider adding in milk boosting superfoods as well for additional support. Not only is it low calorie, it also combines electrolytes, sodium, and glucose to help you feel hydrated, fuller longer, and can prevent you from overeating. Or are they 1 year and nursing 2-3 times a day and having some solids? Is your baby 3-4 months old and still exclusively breastfeeding? Breastfeeding and weight loss can coexist. Your health matters, and your baby is lucky to have a mom committed to feeling her best. Prioritize balanced meals, hydration, and slow, steady weight loss. Most women notice changes after 6–12 weeks of consistent healthy habits. Losing weight while breastfeeding is possible, but it should never come at the cost of your well-being. Healthy fats are actually really good for you and help keep some of your body’s critical functions working– in other words, don’t dismiss fats. While you want to steer clear of trans fats, and eat saturated fats in limited quantities, you can go all out with monounsaturated and polyunsaturated fats. Kelly mom states, “Unless you are severely dehydrated, drinking extra fluids (beyond thirst) is not beneficial, may cause discomfort, and does not increase milk supply.” Consuming between 1,800-2,200 calories is critical for both adequate milk supply and supporting our body’s needs postpartum. When aiming to optimize milk production while breastfeeding, it’s essential to prioritize nutrient-dense foods in our daily diet. We acknowledge the challenges of shedding postpartum pounds while ensuring a healthy milk supply for your little one. Apart from maintaining your tissues and muscles, protein also promotes satiety and may help with weight loss (19, 12). However, it is usually accompanied by more calories and fat. 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. Factors like genetics, diet, and physical activity play a big role in how fast the weight comes off. Are weight-loss apps safe while breastfeeding? Will dieting while breastfeeding always reduce supply? Losing weight while breastfeeding is absolutely possible when you approach it with patience, nourishment, and consistency. Once your supply is fully developed, which happens around the 2 month mark for most mamas, it’s fine to begin dieting while breastfeeding. This “happiness” hormone improves the use of glucose and fat use for fuel, and can support weight loss. It was high in protein, vitamins, and minerals that support postpartum recovery and milk supply, and it kept me full for hours. A Meal Plan for Breastfeeding Mothers to Lose Weight Safely is a structured guide that ensures you receive essential nutrients while managing weight. Navigating the postpartum period can be an emotional rollercoaster for new mothers. A well-planned approach will not only help shed excess weight but will also enhance your overall sense of well-being, making the journey of motherhood more enjoyable and fulfilling. To complement your exercise regimen, incorporating a balanced diet is paramount. Always consult your healthcare provider before making any significant changes to your activity levels. Keeping a water bottle nearby helps maintain hydration and energy levels. Hydration plays a crucial role in milk production and metabolism. Listening to hunger signals prevents energy crashes and supports a steady metabolism. Severely restricting calories can lead to fatigue, nutrient deficiencies, and reduced milk output. Some may lose weight quickly, while others might retain weight due to genetics, stress, or lifestyle factors. Although breastfeeding can help with weight loss, some moms encounter obstacles along the way. Some women may lose weight quickly, while others might find it takes months to see noticeable changes. Eat until you’re full and satisfied, but be mindful of your total calorie intake and portion sizes. This is also not an elimination diet, this is more of a lifestyle approach (unlike Whole30). Eating more nutrients can also supercharge your postpartum recovery.