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How To Lose Weight While Breastfeeding (Safely, Without Milk Drying Up)

By Holly / March 2, 2017

After giving birth, it is natural for most mothers to want to get back to their pre-pregnancy shape. Furthermore, the ability lose the extra kilos quite quickly is a handy outcome for some women of actually breastfeeding (it certainly helps to use extra calories). But, it is important to know that it is never a guarantee that you will lose the extra pounds and it does not always work for all ladies.

However, if you do it well, you can achieve the weight loss that you desire while still ensuring that your baby gets all the milk that he or she needs for healthy development. Also, knowing some of the benefits that you can get from losing weight when breastfeeding is an added advantage as it will motivate you.

Merits of Losing Weight When Breastfeeding

  • It will make you feel better because excess weight is one of the key concerns for most ladies. Being able to lose some kilos can lower your risk of getting post-partum depression and also make it easier for you to accept other changes that come with childbirth.
  • You will not have to eat a low-calorie diet like you would when trying to lose weight at any other time. Milk production will require some extra calories, and so you can still shed off some pounds without reducing the amount of food that you eat.
  • Also, when a mother is happy with her weight everyone else in her home will be happy, and she will also take good care of the infant.
  • If you know what to do and do it well, you will also not have to do much to lose weight when you are breastfeeding which means that moms will have an easier time with their weight loss.

How to Lose Weight Safely While Breastfeeding

One of the elements that make it hard for breastfeeding ladies to lose weight is the fact that they are always feeling hungry. Breastfeeding burns up to 850 calories each day which is a significant energy loss for mothers, and so they will always feel hungry. But, it is still possible to lose some weight without starving your body, and for this, you will require some extra effort and making some changes in your eating habits.

#1 Stop the Pressure

It is vital to give your body enough time to heal after childbirth, and so you should not worry about the extra pounds for at least six weeks. Pressurizing yourself about weight will make it even harder to lose it, and it might lead to postpartum depression. It is essential to understand that the weight gain came in a span of nine months and so you should not expect to get rid of it overnight or in a couple of weeks. Instead of worrying about the kilos you should focus on giving your baby the best start to life and use the first one and half months as a healing and transition period.

#2 Stay Hydrated

Water is essential for any diet loss program, and it is impossible for any to succeed without drinking enough of it. Also, when you are breastfeeding you will need plenty of it to produce milk, and so you should always have a container of water with you. Sometimes it can be difficult to drink a lot of water but there are many tricks that moms use, and one of them is having a straw in the bottle and keeping it close to you. If your body is always hydrated, you will have an easier time losing weight, and your baby will always have enough milk.

Read Our Recent Article > How to Lose 40 Pounds Quickly!

#3 Make Healthy Substitutions

Although cravings will die down after delivery the urge to snack on something will always be there when you are breastfeeding because it uses up a lot of energy. It is a good idea to snack on something every few hours because it helps with breast milk production, but if you want to lose weight, you will need to be careful with what you eat.

Instead of snacking on processed sweets and chocolates you should substitute them for things like nuts, popcorns, carrots sticks and apple slices. To satisfy your sugar cravings you can consume things like melon and a handful of fresh berries. Also, avoid fatty foods even if they make you happy because they will only lead to weight gain without giving you child any significant amount of healthy nutrients.

See Also: Healthiest Foods For Breastfeeding Mothers

#4 Move Around

As a mother, you will always be tired, and chances are you will not even feel like standing from the couch. But if you want to get your old shape and weight you have to move around as much as possible because it will help you burn some extra calories. Although breastfeeding and the general care of your child will still require a lot of movement, you should still ensure that you get some extra steps every day.

Going for evening walks with your baby in the stroller is an excellent idea and things like household chores and playing with your other kids can also help to maximize your movement.

#5 Keep Going On

People lose weight at different rates and so you should keep going even if it does not happen as rapidly as you would want. Also, make sure that you do not compare yourself to others because it can be disheartening to see other moms shed off the kilos very fast when your weight loss does not seem to be working. Keep a healthy diet plan and remain active and you will lose the extra pounds and do not bother about how long it takes.

Dangers Of Losing Weight While Breastfeeding

  • Excessive workouts may make the milk bitter because of the toxins that the body releases when you exercise and so it might be necessary to store breast milk by breast milk storage bags before you start working out.
  • Any weight loss program will affect the mother’s health more than the child because the body will always try to ensure that the breast milk is as nutritious as possible.
  • If you start your weight loss program before your milk supply is stable, it will affect the long-term supply, and you might not have enough milk for the baby.

It is safe and possible for moms to shed some pounds as they breastfeed but it will require healthy eating habits and lifestyle choices, as opposed to crash dieting. However, you should not stress over it because this is not healthy for you or your infant. Also, make sure that you never ignore your child in your pursuit to get your old shape back. With a little patience, you will be back to your old self in a few months.

About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!