How to Lose Weight Breastfeeding: Tips for New Moms

As a new mother, it’s no secret that losing weight may be on your mind. While some women may quickly shed their pregnancy pounds, others may struggle with the extra weight. Breastfeeding is a natural way to help your body begin to shed those extra pounds. In this article, I’ll share some tips on how to lose weight while breastfeeding.

Many mothers wonder how to lose weight while ensuring they are still producing enough milk for their baby. The key is to eat a healthy and balanced diet that provides enough calories for you and your baby. Cutting too many calories could actually decrease milk supply. Aim for a diet rich in fruits, vegetables, lean proteins, and whole grains.

In addition to a healthy diet, incorporating regular exercise into your routine can also help you lose weight while breastfeeding. Low-impact exercises such as walking, yoga, and pilates are great options for new moms. Gradually increasing your physical activity over time can help you achieve your weight loss goals and improve your overall health.

The best types of foods for breastfeeding mothers to support weight loss

As a breastfeeding mother, losing weight can be challenging. However, by incorporating healthy, nutrient-dense foods into your diet, you can shed the extra pounds while maintaining a steady milk supply for your baby. Here are some of the best types of foods for breastfeeding mothers to support weight loss:

1. Lean Proteins

Lean proteins such as chicken, turkey, fish, and beans are excellent sources of energy as well as help to build and repair muscle. They also keep you full for longer periods of time, which can help prevent overeating and reduce cravings.

2. Vegetables and Fruits

Vegetables and fruits are low in calories and high in fiber, making them the perfect foods for weight loss. They are also high in antioxidants, vitamins, and minerals, which are essential for maintaining overall health.

3. Whole Grains

Whole grains such as quinoa, brown rice, and oats provide a steady source of energy and are high in fiber, which aids digestion. They are also rich in vitamins and minerals and can help regulate blood sugar levels.

4. Healthy Fats

Healthy fats such as nuts, seeds, avocados, and olive oil are essential for maintaining a healthy weight. They increase satiety and help you feel full longer, thereby reducing the risk of overeating. Healthy fats also support brain function and provide important nutrients for your developing baby.

5. Water and Herbal Tea

Drinking enough water and herbal tea is crucial for breastfeeding mothers trying to lose weight. Staying hydrated boosts metabolism, aids digestion, and helps flush out toxins from the body. At the same time, herbal tea can help increase your milk supply and provide a calming effect, relieving any stress and anxiety that may be discouraging weight loss.

Overall, it’s important for breastfeeding mothers to make informed, healthy choices to support weight loss while also ensuring a healthy milk supply for their babies. Incorporating these foods into your diet every day can help you reach your weight loss goals in a healthy and sustainable way.

Effective exercises for postpartum women who want to lose weight while breastfeeding

Losing weight after giving birth while breastfeeding can be a bit more challenging as compared to other forms of losing weight but it’s definitely possible. Gradual weight loss of 1-2 pounds a week is considered safe for breastfeeding moms. The key is to combine a healthy diet with regular exercise. In this section, I’ll cover some effective exercises that can help postpartum women lose weight while breastfeeding.

1. Walking

Walking is a low-impact activity that can help you burn calories, increase your cardiovascular health, and reduce stress levels. You can start by taking short walks around your neighborhood and gradually increase the duration and intensity of your walks. Aim for at least 30 minutes of brisk walking per day.

2. Resistance training

Resistance training or strength training can help increase your metabolism and build lean muscle mass. This can be done with bodyweight exercises or with weights. Compound exercises like squats, lunges, push-ups, and pull-ups are effective in engaging multiple muscle groups and burning more calories.

3. Yoga

Yoga is a gentle and relaxing form of exercise that can help you reduce stress and improve your flexibility and balance. It can also help you build muscle strength and tone. Some yoga poses that can be especially beneficial postpartum are:

  • Bridge Pose
  • Warrior II
  • Tree Pose
  • Plank Pose

4. Interval training

Interval training involves alternating between high-intensity exercises and lower-intensity recovery periods. It can help you burn more calories in less time and improve your cardiovascular fitness. Examples of interval training exercises are:

  • Sprinting
  • Jumping jacks
  • High knees
  • Burpees

Incorporating these effective exercises into your routine can help you improve your overall health and manage your weight while breastfeeding. Don’t forget to consult with your healthcare provider before starting any new exercise program.

Important considerations for breastfeeding mothers who want to lose weight

Breastfeeding is a wonderful way to nourish and bond with your baby, but it also requires a lot of energy from your body. As a result, many nursing mothers find it difficult to lose weight while breastfeeding. However, with the right strategies and mindset, it is possible to shed extra pounds safely and effectively. Here are some important considerations for breastfeeding mothers who want to lose weight:

  • Don’t rush into weight loss: It’s important to give your body enough time to recover after childbirth before embarking on a weight loss journey. Generally, it’s recommended to wait at least six weeks after delivery (or until you’re cleared by your doctor) before trying to lose weight. This allows your body to establish a good milk supply and heal from any birth-related injuries. Additionally, you should aim to lose weight gradually, rather than trying to lose a lot of weight all at once.
  • Prioritize nutrition: When you’re breastfeeding, it’s essential to get enough nutrients to support both you and your baby’s health. This means focusing on nutrient-dense foods like fruits, vegetables, whole grains, lean protein, and healthy fats. Avoid crash diets or overly restrictive meal plans that may compromise your milk supply or leave you feeling depleted. Instead, aim for a balanced, sustainable approach to eating that emphasizes quality over quantity.
  • Stay hydrated: Breast milk is mostly composed of water, so it’s crucial to stay well-hydrated to maintain your milk supply. Experts recommend drinking at least 8-10 cups of water per day, or more if you’re exercising or in a hot environment. Other hydrating beverages like coconut water, herbal tea, or low-fat milk can also be beneficial.
  • Get moving: Regular physical activity not only helps with weight loss but also has numerous health benefits for moms and babies. Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by the American College of Obstetricians and Gynecologists (ACOG). You can start with low-impact activities like walking, yoga, or swimming and gradually increase the intensity or duration as your body allows.
  • Seek support: Losing weight while breastfeeding can be challenging, both physically and emotionally. It’s essential to have a supportive network of family, friends, or professionals who can encourage you and provide guidance along the way. Consider joining a breastfeeding support group, talking to a registered dietitian or lactation consultant, or seeking counseling if you’re struggling with postpartum depression or anxiety.

By keeping these considerations in mind, you can safely and effectively lose weight while breastfeeding. Remember to listen to your body, be patient and kind to yourself, and celebrate small victories along the way.


Losing weight while breastfeeding can be a challenging journey, but it is definitely achievable with the right approach. The key is to focus on a healthy, balanced diet that provides enough nutrients for both you and your baby, combined with regular exercise that fits into your busy routine.

As a new mom who is breastfeeding, it’s important to remember that you will burn additional calories as your body produces milk for your baby. However, it’s not advisable to drastically cut your calorie intake as this can compromise your milk supply and affect your energy levels. Instead, focus on consuming nutrient-dense foods and gradually make small changes to your diet and exercise routine.

Here are some tips to help you lose weight while breastfeeding:

  • Stick to a balanced, healthy diet that includes plenty of fruits, vegetables, lean protein, and whole grains. Avoid highly processed foods, sugary or fatty snacks, and excessive caffeine.
  • Drink plenty of water to stay hydrated and support your milk production.
  • Explore low-impact exercises that you can do at home, such as yoga, Pilates, or brisk walking with your baby in a stroller. Gradually increase your activity level as you feel comfortable and consult with your doctor before starting any new exercise program.
  • Get enough sleep and rest to support your body’s recovery after childbirth and cope with the demands of breastfeeding.
  • Don’t put too much pressure on yourself to lose weight quickly. Remember that every woman’s postpartum journey is different, and your priority should be taking care of yourself and your baby.

In conclusion, losing weight while breastfeeding doesn’t have to be a drastic or stressful process. By following a healthy and balanced approach, you can achieve your weight loss goals while also nourishing your body and your baby. As with any lifestyle change or health concern, it’s always best to consult with your doctor or a qualified healthcare professional for personalized advice and support.