Quick Ways To Lose Weight While Breastfeeding

This article was co-authored by Lora Luczywo, IBCLC. Lora Luczywo is an International board certified Lactation Consultant (IBCLC) based in Los Angeles, California. Lora has over 10 years of lactation consulting experience. She completed her lactation education at the University of California, San Diego and earned her clinical competency at Kaiser Permanente Los Angeles Medical Center and Torrance Memorial Medical Center. She has a BA in Liberal Arts and Sciences from the University of Arizona.

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Breastfeeding is not only great for your baby, but for most women it also has the advantage of burning some extra calories, which can help to shed extra pounds gained during pregnancy. Losing weight while breastfeeding should be approached with care and caution. However, by eating the right types of foods, exercising, and taking good care of yourself, you can help support your postpartum weight loss.

Rapid Weight Loss After Pregnancy

This article was co-authored by Lora Luczywo, IBCLC. Lora Luczywo is an International board certified Lactation Consultant (IBCLC) based in Los Angeles, California. Lora has over 10 years of lactation consulting experience. She completed her lactation education at the University of California, San Diego and earned her clinical competency at Kaiser Permanente Los Angeles Medical Center and Torrance Memorial Medical Center. She has a BA in Liberal Arts and Sciences from the University of Arizona. This article has been viewed 465, 067 times.

To lose weight while breastfeeding, eat small meals regularly so you get the nutrients you need without overeating. When making your meals, go for foods high in protein and iron, like leafy vegetables and lean meats, which will help you avoid the empty calories in processed foods. Stock up on healthy snacks, like apples or nuts, so that when you feel hungry you have something tasty to snack on. Besides eating healthy, try to focus on the good moments with your baby rather than the challenging ones, since stressing about problems can increase your appetite and make your body store more fat. Additionally, take up a cardio exercise regimen you can do with your baby, such as power walking, to encourage weight loss. For tips on how to support weight loss through sleep, read on!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!!)

Why You're Not Losing Weight While Breastfeeding

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.

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!

Postpartum Weight Loss: Tips For Losing The Baby Weight And Staying Healthy

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)

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)

Tips To Lose Weight While Breastfeeding

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.

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)

Not Losing Weight While Breastfeeding? Try These 5 Tips!

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.

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.

Reasons You're Constantly Hungry And Gaining Weight While Breastfeed

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).

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.

Should You Take Weight Loss Supplements While Breastfeeding?

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.

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!

How To Lose Weight While Breastfeeding: Tips And More

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.

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.

Simple And Useful Tips For Losing Weight After Pregnancy

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

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!

Why You Are Not Losing Weight While Breastfeeding

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.

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.

How To Lose Weight While Breastfeeding (safely!)

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