Can You Lose Weight While Breastfeeding

Forget what you’ve heard — this is the TRUTH about breastfeeding and weight loss! Learn how to lose the weight gained during pregnancy while breastfeeding WITHOUT losing milk supply.

Over the past two years since I had my little one, I’ve written quite a few times about my efforts to lose and keep off the baby weight. (The struggle is real!!)

Throughout my journey, I’ve read quite a few weight loss tips for breastfeeding moms that promised that I would lose the weight gained during pregnancy. Some are legit, some are a joke, so I wanted to share the ones that really made a difference for me.

No Crash Diets, No Guilt: A Natural Guide To Weight Loss While Breastfeeding

You’ve probably heard that if you breastfeed that the weight will “just fall right off.” Perhaps one of your friends or relatives has done a little humble-bragging about how they are skinnier than even before they were pregnant.

The amount of calories burned as a result of nursing varies widely from person to person. So don’t count on breastfeeding to do it all for you!

Breastfeeding burns between 200-500 calories a day. The actual amount varies depending on a few different factors, as well as your own genetics. (source)

Losing Weight While Breastfeeding 2023

Until you have an established milk supply, the word “diet” should not be in your vocabulary. While breastfeeding, it is important to consume enough calories to nourish both you and your baby.

You don’t necessarily need to eat more than normal while breastfeeding — eating around 2000 calories a day, give or take, should be a reasonable goal. (source)

Some people gain more weight during pregnancy. With both of my pregnancies, I gained between 45-50 pounds. During my first pregnancy, my main exercises were light yoga and walking. With my second pregnancy I did more intense workouts, but the weight gain was the same.

Losing Weight While Breastfeeding — Natasha Pehrson

It also took me about the same amount of time to lose the baby weight from both pregnancies. Some people lose the baby weight easily, and some will have to work at it.

Effect of your weight loss goals. The hormone prolactin is necessary to make breast milk, but it also affects the body’s metabolism (source)

Essentially, this hormone causes your body cling to that last little bit of baby weight. 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.

Postpartum Weight Loss With Breastfeeding

Make changes to our lifestyle that will help us to lose weight while breastfeeding. And the good news is that these changes aren’t even necessarily major ones! (Because you don’t want to make any major changes to your diet or exercise routines until you’ve established a solid milk supply).

Perhaps there are a few things we don’t even realize are holding us back, but once we identify them and make adjustments, the weight finally starts to go away.

You see, I worked out (and still do) daily. I don’t eat dairy or gluten. I thought I was doing everything right (without being obsessive about it).

Effective Tips To Lose Weight While Breastfeeding

Eleven months after delivery, I could zip up my pre-baby size pants (aka “mom jeans“). (I thought it would take about 11 months less than that, but I was pretty naive!)

Don’t worry, I won’t keep these “secrets” to myself. I’m passionate about sharing healthy lifestyle tips for other moms to live their best lives too, so I love to share things that have worked in my own life.

Keep reading to learn how to lose weight while breastfeeding — what actually worked for me and could help you too! These are all things I did to lose weight without losing my milk supply.

Breastfeeding Diet For Mums: How To Lose Weight

One of the most important considerations when nursing is that you want to lose weight without losing your milk supply. These weight loss tips for breastfeeding moms can help to shed the weight gained during pregnancy, while maintaining a healthy milk supply.

Think of your metabolism as being like a car engine sitting in idle after you’ve been asleep all night. If you don’t put some fuel in the engine to kick start your metabolism, it will continue to sit in idle until you do! When your metabolism isn’t running at full speed, then you’re not burning as many calories as you could be. Try and sneak in a few fruits and vegetables into your breakfast if you can!

I say this often, but I can’t say it enough! Breastfeeding moms need more water that normal, and dehydration can be easily mistaken for hunger. (Plus it just makes you feel all-around crappy!) Drink water, feel full longer, and feel better all day long! Drinking plenty of water is also crucial for a healthy diet.

Eat Well, Lose Weight While Breastfeeding: The Complete Nutrition Book For Nursi 9780679733553

When I say squeeze, I mean that literally! Stuck under a newborn who wants to be latched to your boob all day? Do some simple glute squeezes while you sit! (So simple but they really work!! Click the link below for my other favorite glute burning moves!)

When the weather is nice, pop the baby in the stroller and start walking — it’s good for the both of you! (Read: 10 Awesome Benefits to Walking) Finding time to exercise can be hard with a newborn, and especially if you have other children too, but if you get creative you can make a work out happen just about anytime, anywhere.

An extra benefit of exercise: Not only will increasing your activity level help you lose weight while breastfeeding, it will make you 

Questions About Weight Loss While Breastfeeding

Better too! Studies show that exercise can help prevent and lessen the effects of pregnancy-related and postpartum mood disorders, like the “baby blues” or even postpartum depression.

If you do better with a structured workout routine, I’d highly encourage you to try hot yoga or P90X3. My husband and I decided to give it a try because he loved an earlier version of the program and this one is only 30 minutes a day. Ya’ll this whipped my booty into shape! The “after” photo of me below is after I’d done about 2 months of the program and NO dieting!

Note: Before you start exercising, focus on strengthening your pelvic floor muscles. These muscles “keep everything together” and they often take a beating during pregnancy and delivery.

The Best Teas To Lose Weight While Breastfeeding

Your body doesn’t burn calories as quickly or as effectively during this time, so it’s best to wait until breakfast. If you pass on nighttime snacking,  you’ll be hungry in the morning and less likely to skip breakfast — a win-win! (See #1)

We’re eating. Even if you’re watching the amount of food you’re taking in, if it’s not the right kind of food, it can still stick around.

I never count calories or diet while breastfeeding — the baby is my number one priority and I don’t want to negatively affect milk supply. However, I make an effort to choose foods that provide nutrition: fruits and vegetables, lean proteins, and complex carbs (quinoa is my favorite).

How To Breastfeed And Lose Weight (not Your Milk Supply!) — Milkology®

You’ve GOT to Try This: Quinoa Apple Cake is the best breakfast, dessert, or anytime recipe that tastes so good you won’t believe it’s healthy!

If you’re filling up on good things, you won’t be as hungry for the “bad” stuff. Plus, once you get it out of your system, you might be surprised how much you don’t miss it!

Remember, it took an entire year for me to lose it, and I was in really good shape before I got pregnant. (And it’s still a daily battle to keep it off!)

How Can I Lose Weight While Breastfeeding

To prove it, here are two photos of me, less than a year apart. I lost the baby weight with hard work, time, and 

 crazy diets. I’m just a normal mom, who’s not even super comfortable posting a photo of myself in a bathing suit, but I want to show the real results! You CAN do this too!

YOU MIGHT ALSO LIKE: The Best Breastfeeding Products & Pumping Gear – my comprehensive guide to all of the things that helped me reach my nursing goals. Full of great gift ideas for the new mamas in your life!

How To Lose Weight While Breastfeeding: A Healthy Guide To Help Balance Losing Postpartum Weight And Breastfeeding (english Edition) Ebook

Disclaimer: This post is based on my own personal experience; I am not a medical professional. Your results might be different than mine. Always consult your physician before starting a new diet or exercise routine.

Stacey is the creator of The Soccer Mom Blog, a Houston Texas mom blog that focuses on positive living for women and families. She loves to share real food recipes, money-saving tips, parenting encouragement, kids activities, DIY tutorials, home hacks, fitness, and so much more! To get to know Stacey even better, click here.

Complete and submit the form below to get our free printable hospital packing list. Plus we’ll send you more of our newest and best pregnancy-related content straight to your inbox!If you’ve just given birth, you might be wondering how you can safely lose weight while breastfeeding. Many new mothers turn to herbal remedies to help them shed extra weight without worrying about nasty side effects.

Why Am I Not Losing Weight When I Breastfeed?

Breastfeeding mothers can use some types of tea to help promote healthy weight loss without affecting the baby. Green tea, dandelion root tea and ginger are all safe teas which can help you lose weight while breastfeeding.

Green tea is an all-around health boost for new mums and