How To Lose Weight While Breastfeeding

Losing weight while breastfeeding can be challenging, as you want to make sure that you are still providing adequate nutrition to your baby. Here are some tips to help you lose weight while breastfeeding:

Eat a healthy diet:

Focus on eating a well-balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains. Avoid processed and high-fat foods.

Drink plenty of water:

Staying hydrated is important for breastfeeding moms, and drinking water can also help you feel full and avoid overeating.

Breastfeed frequently:

Breastfeeding can help you burn extra calories and may also help you produce more milk.


In addition to the calories burnt breastfeeding my baby, I also pumped milk to burn extra calories.

Not only did this help with weight loss but it was nice to build a freezer stash of breastmilk.

Exercise regularly:

Incorporate regular exercise into your routine, such as walking, jogging, or swimming. Start with low-impact activities and gradually increase intensity as you feel comfortable.

Get enough rest:

Adequate sleep is important for weight loss, as lack of sleep can interfere with your metabolism and hormone levels.

Be patient:

Remember that weight loss is a gradual process, and it may take some time to see results. Don’t get discouraged if you don’t see immediate changes.

Don’t Deprive Yourself

You may notice in my breastfeeding meal plan that I had dessert every night. I felt like this was key to my success.

So many women try to lose weight while breastfeeding by eating 100% healthy 24/7 but they get burnt out and quit because they feel so deprived of the foods they love.

Healthy Foods And snacks For Breastfeeding Mom:

Whole grains:

Whole grains, such as oats, quinoa, and brown rice, are a good source of fiber, vitamins, and minerals.

Lean protein:

Lean protein sources, such as chicken, fish, eggs, and beans, provide essential nutrients for both the mother and the baby.

Fruits and vegetables:

Eating a variety of fruits and vegetables can provide important vitamins, minerals, and antioxidants.

Nuts and seeds:

Nuts and seeds, such as almonds, walnuts, and chia seeds, are a good source of healthy fats and protein.

Greek yogurt:

Greek yogurt is a good source of protein and calcium, which is important for both the mother and the baby.

Hummus and vegetables:

Hummus is a good source of protein and healthy fats, and pairing it with raw vegetables, such as carrots, celery, and bell peppers, provides important vitamins and minerals.


Smoothies made with fruits, vegetables, and protein powder can provide a nutritious and easy-to-digest snack for breastfeeding mothers.

It is also important for breastfeeding mothers to stay hydrated by drinking plenty of water and other fluids.

It is also important to note that breastfeeding can cause hormonal changes that may affect weight loss. Some women may find that they lose weight more easily while breastfeeding, while others may find it more challenging. Always consult with your healthcare provider before starting any weight loss program while breastfeeding.

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