Body Female health Weight loss

If you’ve recently given birth, you’re likely eager to shed those extra pregnancy pounds. Losing weight after having a baby might seem challenging, but it’s completely achievable with the right approach. This article explores how to safely lose weight while breastfeeding, ensuring both your health and your baby’s wellbeing remain the top priority.

Key Takeaways:
• Breastfeeding naturally burns extra calories
• Aim for gradual weight loss of 1-2 pounds per week
• Maintain at least 1800 calories daily while nursing
• Stay hydrated and focus on nutrient-dense foods
• Begin gentle exercise only after getting medical clearance

Table Of Contents

Breastfeeding and Weight Loss: What to Expect

If you’ve recently given birth to a child, you’re possibly eager to shed the baby weight you’ve gained over the last year. It may seem impossible to lose weight after giving birth to a baby, but it is feasible.

In fact, due to fluid loss, fetus birth, delivery of the placenta, and other factors, nearly half of the weight gained during pregnancy is lost during the first six weeks after delivery of your baby. Although, even after six months or a little more, most women are still 5 kg heavier than before the pregnancy. 

While you may be anxious to shed those extra pounds and get back into your pre-pregnancy clothes, it’s vital to approach postpartum eating and workouts with responsible and safe manners to ensure your health and that of your baby. Dive deeper to find out how you can lose weight safely while breastfeeding.

Also, read – Does Intermittent Fasting Affect Your Period?

Safe Weight Loss Strategies for Nursing Mothers

To lose weight while breastfeeding is possible and, most importantly, losing weight safely. Here are a few tips to go about this.

  1. Firstly, visit your doctor to be examined and know what will work best for you.
  2. Apply moderation in whatever you do on the journey.
  3. Do not starve yourself during this time. Make sure you track your meal to align with the required calorie intake per day.
  4. Don’t engage in any rigorous exercises. Brisk walking and legal exercises are best at this time
  5. Always drink enough water and eat more fruits, vegetables, grains, and smoothies. Don’t be harsh on yourself so you can acknowledge your progress.

The Right Calorie Intake for Breastfeeding Weight Loss

Young breastfeeding mothers should eat nothing less than 1800 calories per day. When you watch your calorie intake, and you are sure it’s not less than 1800 daily, you are likely to lose 2 pounds weekly or less with ease (La Leche League, 2010 Lauwers, and Swisher, 2015). Aim for a diet that consists more of fruits and veggies with a minimum of empty carbs and junk food.

Although taking 1800 calories daily may not leave you with many opportunities for weight reduction, by reducing your calories, you can as well combine dieting with exercise to promote weight loss at a safer rate. Consider brisk walking once you’ve been cleared after six weeks postpartum by your medical expert.

Breastfeeding Weight Loss Meal Plan Essentials

Creating a balanced breastfeeding meal plan for weight loss requires focusing on nutrient-dense, wholesome foods. Your body needs proper nutrition to produce milk and recover from childbirth, while supporting gradual weight loss. Here are the essentials to include in your daily eating plan:

  • Lean proteins (chicken, fish, eggs, tofu)
  • Complex carbohydrates (oatmeal, brown rice, sweet potatoes)
  • Healthy fats (avocados, nuts, olive oil)
  • Fiber-rich foods (legumes, whole grains)
  • Calcium sources (dairy or fortified plant alternatives)
  • Iron-rich foods (leafy greens, lean meats)

Remember that a proper breastfeeding meal plan for weight loss should include regular, smaller meals throughout the day rather than three large ones. This approach helps maintain energy levels and supports milk production while gradually reducing body fat.

Image How to Safely and Quickly Lose Weight While Breastfeeding

Nutritious Foods That Support Milk Production and Weight Loss

Certain foods can boost your milk supply while helping with weight management. These galactagogues (milk-boosting foods) are perfect additions to your daily menu:

  • Oatmeal – fiber-rich and filling while supporting milk production
  • Salmon – contains omega-3 fatty acids beneficial for both you and baby
  • Leafy greens – packed with vitamins, minerals and antioxidants
  • Fennel – known to increase milk supply while adding flavor to meals
  • Greek yogurt – protein-rich and containing beneficial probiotics
  • Fenugreek – a herb traditionally used to boost milk production
  • Almonds and other nuts – good source of protein and healthy fats

Sample Meal Plan for Weight Loss While Breastfeeding

Here’s a simple one-day breastfeeding weight loss meal plan that provides adequate nutrition while supporting gradual weight loss:

Breakfast: Oatmeal topped with berries, flaxseeds, and a tablespoon of almond butter (400 calories)

Mid-morning snack: Greek yogurt with a small handful of walnuts (200 calories)

Lunch: Quinoa bowl with roasted vegetables, chickpeas, and olive oil dressing (450 calories)

Afternoon snack: Apple slices with 2 tablespoons of peanut butter (250 calories)

Dinner: Baked salmon with sweet potato and steamed broccoli (450 calories)

Evening snack: Small smoothie with spinach, banana, and milk of choice (150 calories)

This plan provides approximately 1900 calories with a balance of nutrients that support both breastfeeding and gentle weight loss. Adjust portion sizes to meet your individual calorie needs.

Timeline: How Long It Takes to Lose Weight While Nursing

Being consistent can help you lose roughly (6.8kg)  around 15 pounds in six months. It can be seen around 1-2 pounds (0.45 to 0.8kg) monthly for the first six months after giving birth to your baby. Losing weight while breastfeeding can revolve around a month to nine months or more, depending on dedication. 

Furthermore, focus more on making healthy meal choices as a breastfeeding mother. Always take enough water and also eat a variety of nutritious grains, fruits, and veggies as it will hasten your progress.

Exercise Tips for Postpartum Weight Loss

Physical activity is an important component of postpartum weight loss, but timing and intensity matter. Here’s how to safely incorporate exercise while breastfeeding:

  • Wait for medical clearance (typically 6-8 weeks postpartum) before beginning any exercise routine
  • Start with gentle walking, gradually increasing duration before intensity
  • Try postpartum-specific yoga classes that accommodate your recovering body
  • Consider pelvic floor exercises to rebuild core strength
  • Aim for 20-30 minutes of moderate activity most days of the week
  • Breastfeed before exercising to avoid discomfort from full breasts
  • Wear a supportive sports bra designed for nursing mothers

Remember that high-intensity workouts can temporarily affect the taste of breast milk due to lactic acid buildup. If your baby seems fussy after feeds following intense exercise, try nursing before your workout instead.

Common Mistakes to Avoid When Trying to Lose Weight While Breastfeeding

Many new mothers make these common mistakes when trying to lose weight while nursing. Avoid these pitfalls for healthier, more sustainable results:

  • Cutting calories too drastically – This can reduce milk supply and leave you exhausted
  • Eliminating entire food groups – Your body needs diverse nutrients to produce quality breast milk
  • Skipping meals – Regular eating supports consistent energy and milk production
  • Setting unrealistic expectations – Expecting pre-pregnancy body immediately is not realistic
  • Following fad diets – Quick-fix approaches can compromise milk supply and nutrition
  • Forgetting to hydrate – Inadequate fluid intake affects both milk supply and weight loss
  • Overdoing exercise – Excessive workouts can deplete energy needed for breastfeeding

Hydration and Its Role in Breastfeeding Weight Loss

Proper hydration is crucial for both successful breastfeeding and weight loss. Your body needs additional fluids to produce milk, typically about 16 cups (128 ounces) of total water daily. This includes water from beverages and food.

Staying well-hydrated helps maintain milk supply while supporting your metabolism and reducing false hunger cues that can lead to overeating. A simple way to ensure adequate hydration is to drink a glass of water each time you breastfeed your baby.

Beyond plain water, these hydrating options can add variety:

  • Herbal teas (especially milk-supporting varieties like fenugreek or fennel)
  • Infused water with fruit slices or cucumber
  • Clear broths and soups
  • Milk or plant-based milk alternatives

Limit caffeine (under 300mg daily is generally considered safe) and avoid alcohol, which can interfere with milk production and letdown.

When to Consult Your Doctor About Postpartum Weight Loss

While most postpartum weight loss is normal and healthy, certain situations warrant medical attention. Contact your healthcare provider if you experience:

  • Weight loss exceeding 1-2 pounds per week
  • Noticeable decrease in milk supply
  • Extreme fatigue or dizziness
  • Hair loss beyond normal postpartum shedding
  • Persistent hunger despite adequate calorie intake
  • Mood changes like depression or anxiety
  • Irregular or absent menstrual periods (beyond what’s expected postpartum)

Your doctor can help determine if your weight loss approach is healthy or needs adjustment, and may refer you to a registered dietitian who specializes in postpartum nutrition for personalized guidance.

Success Stories: Real Moms Share Their Breastfeeding Weight Loss Journeys

Many mothers have successfully lost weight while maintaining healthy breastfeeding relationships with their babies. These success stories share common themes: patience, consistency, and self-compassion. Most successful moms report focusing on nutrient-dense foods rather than calorie counting, incorporating gentle movement as their bodies healed, and giving themselves grace during challenging periods.

What worked best? Small, sustainable changes like swapping processed snacks for fruit and nuts, walking with the baby in a carrier or stroller, and meal prepping during nap times. Many reported that weight loss accelerated around 6 months postpartum, when babies began solids and their bodies had fully recovered from birth.

Remember that every mother’s journey is unique. Your body may respond differently based on factors like whether this is your first child, your age, sleep quality, and stress levels. The most important measure of success is your overall health and ability to care for yourself and your baby.

Final Thought

Finally, being patient is the most crucial aspect of losing weight when breastfeeding. Don’t put too much strain on yourself. Your body has just sustained an essential reversal.

Even though you’re probably itching to put your skinny clothes back on, it’s best to give your body time for things to fall back in place. It took you nine solid months to add those pounds of weight, so be logical about losing it. Let’s help you at the Lasta blog. Our experts are always ready to help you.

Lasta Authors

We are an Inspired team of writers who are passionate about writing on the topic of a healthy approach to Nutrition and Wellness. We are guided in our writing by our knowledge and experience as well as open official medical and health sources.

William Read - Nutrition Consultant

William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.