How to Lose Weight While Breastfeeding? Debunking 4 Myths About Losing Weight While Breastfeeding

How to Lose Weight While Breastfeeding
Posted On: February 24th, 2023
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How to Lose Weight While Breastfeeding?

For new mothers, losing weight while breastfeeding might be difficult. But it is possible to lose additional weight and keep up a healthy milk supply for your infant if you use the appropriate techniques. In this article, we’ll provide you with pointers and guidance on how to reduce your weight while still meeting your baby’s nutritional demands.

Especially for new mothers who are also breastfeeding their infants, losing weight might be difficult. How to lose weight while nursing without endangering their health or milk supply is a common issue for many women. In this post, we’ll go through practical strategies for losing weight while nursing without harming your milk supply or the wellbeing of your child.

breastfeeding and weight loss

The most wonderful gift women can give their children is breastfeeding. A baby’s growth and development are aided by the ideal combination of nutrients, antibodies, and hormones found in breast milk. Breastfeeding can be advantageous for moms’ health in addition to these advantages for babies. For instance, it can aid in weight loss following childbirth. So how exactly does this function, and what should mothers remember when trying to slim down while nursing?

How to Lose Weight While Breastfeeding

What happens to a mother’s body when she breastfeeds?

Having a baby takes a lot of energy. Producing breast milk requires an additional 500 calories per day on average. This implies that breastfeeding mothers naturally burn more calories than usual. This does not imply that nursing by itself will result in weight loss, though. In fact, some breastfeeding mothers may actually put on weight as a result of things like increased appetite or reduced physical activity.

How to Lose Weight While Breastfeeding

Is it safe to try to lose weight while breastfeeding?

In general, trying to reduce weight while nursing is safe for mothers. There are a couple significant limitations, though. First and foremost, it’s crucial to lose weight gradually. Sudden weight loss may result in a reduction in milk production, which could be hazardous to the mother and the unborn child. Limit your weekly weight loss to 1-2 pounds.

Second, it’s critical to confirm that you are continuing to consume enough nutrients. A balanced diet with lots of protein, good fats, and complex carbs is necessary for nursing mothers. Nutrient deficits can result from skipping meals or eliminating whole food groups, which can also reduce milk production.

How to Lose Weight While Breastfeeding

The Benefits of Breastfeeding

A natural and healthy method of nourishing your child is through breastfeeding. Protein, fat, carbs, vitamins, and minerals—all the nutrients your baby needs for growth and development—are all present in breast milk. Furthermore, antibodies found in breast milk aid in defending your infant against diseases and infections.

For new mothers, breastfeeding has additional advantages. You can enhance your bone density, lose weight, and lower your risk of breast and ovarian cancer with it. Moreover, breastfeeding can strengthen your relationship with your child and aid in relaxation and stress reduction.

How to Lose Weight While Breastfeeding

Tips to help you lose weight while breastfeeding:

  • Do not skip meals. Skipping meals might lower your metabolism and make weight loss more difficult. Eat three meals per day, with wholesome snacks in between.
  • Choose healthy snacks: Choose protein- and fiber-rich snacks such as fruits, vegetables, nuts, and seeds that are high in fiber. Avoid high-fat and sugary snacks.
  • Drink plenty of water: Water is crucial for milk production and might help you feel full and hydrated.
  • Increase your physical activity: You may burn calories and lose weight by exercising. Start out with low-impact exercises like walking and gradually increase the duration and intensity of your routines.
  • Breastfeed: Breastfeeding can increase your daily calorie expenditure by up to 500, which will help you lose weight more quickly.

Effective ways to lose weight while breastfeeding

We’ll give you eight healthy strategies for shedding pounds while nursing.

  1. Eat a balanced diet.

A healthy diet is essential for shedding pounds while nursing. A mix of fruits, vegetables, lean proteins, and entire grains should all be included in your diet. High-calorie and sugary foods should be avoided because they can impede weight loss. Also, it’s best to spread out your meals throughout the day rather than eating three big meals to maintain a healthy metabolism.

  1. Stay Hydrated

It’s crucial for breastfeeding women to stay hydrated. Enough water consumption can help with weight loss and milk production. At least eight glasses of water should be consumed each day. Sugary drinks should be avoided because they are high in calories and may impede weight loss.

  1. Exercise Regularly

Exercise must be a part of your everyday routine if you want to lose weight while nursing. Increased metabolism and calorie burning are benefits of exercise. It is advised to exercise for at least 150 minutes each week at a moderate level. Exercises that fall under the category of moderate intensity include swimming, cycling, and brisk walking.

  1. Get Adequate Sleep

Sleeping enough is essential for weight loss. A decrease in metabolism and an increase in hunger are both effects of sleep deprivation. A minimum of seven to nine hours of sleep every night is advised. Moreover, make an effort to nap during the baby’s naptime.

  1. Avoid Crash Diets

When nursing, crash diets can be hazardous to both you and your baby. These diets may result in a reduction in milk production and have an impact on milk quality. Instead of going on a crash diet, it is best to lose weight gradually and healthily by changing your lifestyle.

  1. Breastfeed Frequently

Breastfeeding can help you lose weight while giving your baby the nutrients he or she needs. Breastfeeding consumes calories, and it increases with the number of feedings. For the first six months, it is advised that you nurse your child exclusively before continuing to breastfeed while introducing solid meals.

  1. Seek Support

It can be difficult to lose weight while breastfeeding, so getting support might be beneficial. Joining a support group, consulting a doctor, a lactation consultant, or another professional can help you find the drive and direction required to reach your weight loss objectives.

  1. Practice Mindful Eating

Weight loss while breastfeeding can benefit from mindful eating practices. Eat slowly and pay attention to your body’s hunger and fullness cues when practising mindful eating. When you’re dining, put away distractions like the television or your phone and concentrate on enjoying your meal.

Sample Diet Plan for Breastfeeding Mothers


  • Oatmeal with fresh berries and sliced almonds
  • Whole-grain toast with peanut butter and banana
  • Greek yoghurt with granola and fruit


  • Apple slices with almond butter
  • Hummus and vegetable sticks
  • Hard-boiled egg


  • Grilled chicken salad with mixed greens, avocado, and a vinaigrette dressing
  • Whole-grain wrap with turkey, cheese, avocado, and vegetables
  • Lenten soup with whole-grain crackers


  • Greek yoghurt with honey and mixed berries
  • Trail mix with nuts and dried fruit
  • Cheese and whole-grain crackers


  • Grilled fish with roasted vegetables and quinoa
  • Baked chicken with sweet potatoes and steamed green beans
  • Vegetable stir-fry with tofu and brown rice


  • Dark chocolate squares
  • Fresh fruit with whipped cream
  • Frozen yoghurt with mixed berries

Breastfeeding and weight loss myths

There are several urban legends and false beliefs regarding breastfeeding and weight loss. Here are some to be on the lookout for:

  • Myth: Weight loss is assured by breastfeeding alone.

Fact: Even though nursing can aid in weight loss, it is not a miracle cure. You must still maintain a balanced diet and engage in regular exercise.

  • Myth: To avoid gaining weight while breastfeeding, you should stay away from these foods.

Fact: You don’t need to forgo any certain meals when breastfeeding. Instead, concentrate on eating a balanced diet that consists of a selection of nutritious foods.

  • Myth: Your breasts will sag if you breastfeed.

Fact: Breast sagging is not a result of breastfeeding alone. Nevertheless, age, weight gain, and genetics are just a few of the variables that might affect how your breasts change over time.

  • Myth: Exercise is not permitted when nursing.

Fact: Mothers who are nursing should exercise. Yet, it’s crucial to begin gently and increase the duration and intensity of your workouts.

Here are some foods to include in your diet:

  1. Lean protein: Incorporate lean protein sources in your diet, such as tofu, chicken, fish, turkey, and lentils.
  2. Fruits and vegetables: For important vitamins and minerals, eat a variety of fruits and vegetables.
  3. Whole grains: For fibre and energy, choose whole-grain foods like brown rice, quinoa, and whole-wheat bread.
  4. Healthy fats: For energy and satiety, include healthy fats like avocado, almonds, and olive oil in your diet.
  5. Dairy products: Milk, cheese, and yoghurt are examples of low-fat dairy products that are a good source of calcium and other critical elements.

How to Lose Weight While Breastfeeding

Foods to Avoid to lose weight while breastfeeding

foods to exclude While nursing, it’s crucial to stay away from some foods that could hurt you or your baby. These foods should be avoided:

  1. Alcohol: Avoid drinking while breastfeeding since it can harm your infant because alcohol can enter your breast milk.
  2. Caffeine: You should keep your daily caffeine intake to no more than 300 mg, as too much caffeine can disturb your baby’s sleep and make them cranky.
  3. Processed and junk food: Avoid processed and junk food since they are nutrient-poor and rich in calories, bad fats, and sugar.
  4. Sugary drinks: Avoid sugary beverages because they are high in calories and sugar, such as soda, fruit juice, and energy drinks.


In conclusion, it is feasible to lose weight while breastfeeding if you use the proper strategy. You can lose weight without harming your milk supply or your baby’s health by maintaining a good, balanced diet, taking regular exercise, and getting adequate sleep. Before beginning any weight loss programme, don’t forget to speak with your doctor and get assistance from others if you need it.


How do I lose weight after giving birth?

By eating a good, balanced diet, getting regular exercise, getting enough sleep, and controlling your stress, you can lose weight after having a baby. Before beginning any weight-loss programme, it’s crucial to speak with your doctor.

Why didn’t I lose any weight immediately after giving birth?

Your body needs time to repair and recoup after giving birth. Your hormone levels are also altering, which may have an effect on how much you weigh. Retaining some water weight in the days and weeks after delivery is common.

Will I lose weight after I stop breastfeeding?

If you stop nursing, you might lose weight, but it’s not a given. Breastfeeding might increase your calorie expenditure, but it’s still crucial to eat well and exercise frequently.

How can I lose weight at home? I can’t go out, and I can’t make any special diet foods. My weight has really been affecting my life; I can’t walk in front of a mirror without looking at my body, and I constantly cry at night due to it. (14 yo female 53kg)

By eating a good, balanced diet, limiting your portion sizes, and getting regular exercise, you can lose weight at home. Yoga, body weight exercises, and other equipment-free exercise options are available to you. If you’re having problems with your weight, you should consult a physician or a nutritionist.

Have you ever been called out on your weight?

If so, did it motivate you to lose weight? I have no unique experiences or emotions because I am a linguistic model for artificial intelligence. Nonetheless, it can be painful and detrimental to a person’s mental and emotional health to be shamed or blamed for their weight.

How do I lose weight after pregnancy in five simple steps?

Eat a good, balanced diet; get enough sleep; control stress; and speak with your doctor before beginning any weight loss program—these are the five easy steps to losing weight after giving birth.

When you stopped breastfeeding, did you gain or lose weight?

How much time and effort did it require? I have no unique experiences or emotions because I am a linguistic model for artificial intelligence. Depending on your diet and degree of exercise, you may gain or lose weight after you stop nursing.

How soon after I stop breastfeeding will I lose weight?

After you stop nursing, you won’t necessarily lose weight in a certain amount of time. It depends on a number of variables, such as your nutrition, degree of physical activity, and general health.

What is the best way to lose weight postpartum along with breastfeeding, and how early can one start?

The best approach to losing weight after giving birth while nursing your baby is to eat a good, balanced diet, exercise frequently, and check with your doctor before beginning any weight loss programs. It’s crucial to hold off on starting a weight-loss regimen after giving birth until your doctor gives the all-clear.

What are the ways to lose weight while breastfeeding at home?

Eating a nutritious, balanced diet, getting regular exercise, cutting back on your portion sizes, and drinking lots of water are all effective methods to lose weight while nursing at home. Before beginning any weight-loss programme, it’s crucial to speak with your doctor.

What are the best ways to lose weight?

The best ways to reduce weight are to eat a healthy, balanced diet; exercise frequently; get enough sleep; manage stress; and look for assistance from a doctor or nutritionist.

How can I lose my pregnancy weight while breastfeeding?

You can concentrate on eating a healthy, balanced diet, getting regular exercise, and getting enough sleep to shed pregnancy weight while nursing. Avoid excessive calorie limitations or crash diets because they can reduce your milk production.

How can an obese woman lose weight?

Obese women can reduce their weight by following a healthy, balanced diet, getting regular exercise, and getting assistance from a doctor or nutritionist. Setting realistic objectives, implementing sustainable lifestyle changes, and putting more of an emphasis on overall health than just weight loss are all vital.

fastest way to lose weight while breastfeeding?

If you want to avoid having a detrimental influence on your milk production while losing weight while nursing, it’s crucial to take a healthy approach to the process. A balanced diet rich in healthy foods, including fruits, vegetables, lean protein, and complex carbohydrates, can be tried along with frequent exercise. Think about working with a licenced dietitian or other healthcare professional who can assist you in developing a plan for healthy and efficient weight loss.

Why can’t I lose weight while breastfeeding?

Many factors, such as hormonal changes, higher calorie requirements, and the body retaining excess weight as a reserve for milk production, can all have an impact on weight loss when breastfeeding. It’s also possible that elements like stress, lack of sleep, or an unhealthy diet will have an impact on your attempts to lose weight.

How to lose weight while breastfeeding without affecting milk supply

It’s crucial to lose weight healthfully while nursing and to steer clear of any dramatic methods that can reduce your milk production. Try eating a balanced diet, going to the gym frequently, and drinking lots of water. To make sure that your milk production is not adversely affected, think about engaging with a medical professional or a lactation consultant.

Why am I losing weight while breastfeeding?

The body’s calorie requirements may rise as a result of breastfeeding, and if the body is burning more calories than it is taking in, weight loss may result. Furthermore, nursing may result in hormonal changes that affect weight reduction.

Why am I gaining weight while breastfeeding and exercising?

There may be a number of causes for this, including poor dietary habits, insufficient sleep, and excessive levels of stress. Another possibility is that your body is retaining additional weight to use as a reserve while producing milk. To assist you in identifying potential causes and developing a secure and efficient weight loss plan, think about chatting with a healthcare professional or a qualified dietitian.

How to lose belly fat while breastfeeding

Breastfeeding mothers who want to lose belly fat must maintain a good, balanced diet, exercise frequently, and get enough sleep. Also, adding exercises that strengthen the core, like planks or pelvic tilts, can help tone the abdominal muscles.

What can I drink to lose belly fat while breastfeeding?

While there isn’t a particular beverage that can precisely target belly fat, being hydrated and alert can be achieved by drinking lots of water. Moreover, you might try consuming herbal teas that might improve digestion and metabolism, such as green or ginger tea. Before attempting any supplements or herbal therapies while nursing, it’s crucial to speak with a healthcare professional.


  1. Institute of Medicine. (2002). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Washington, DC: National Academies Press.
  2. Academy of Nutrition and Dietetics. (2018). Nutrition during lactation. Retrieved from
  3. American College of Obstetricians and Gynecologists. (2015). Exercise after pregnancy. Retrieved from
  4. Brown, A., & Lee, M. (2011). A descriptive study investigating the use and nature of the term ‘‘colic’’ in infant feeding research. Maternal & Child Nutrition, 7(3), 273-283.
  5. Centers for Disease Control and Prevention. (2017). Breastfeeding. Retrieved from

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