Struggling with how to lose weight while breastfeeding? You are not alone! Here are 11 of the best ways to lose weight while breastfeeding without hurting your supply.
I think most people have a goal to get back to pre-pregnancy weight when they have a baby. I know I sure did.
However, there are plenty of things that can prevent that from happening as quickly as one might like – sleepless nights, stress, and really, snuggling your baby is often more appealing than hitting the gym.
I think one of the larger hurdles to losing weight after having a baby is if you are breastfeeding.
People often talk about how breastfeeding is the best way to lose weight after baby – and in some ways, it can be! You burn a lot of extra calories, and if it’s balanced right, that can result in weight loss.
However, I think there is a lot more that plays into it. For every woman who loses 30 pounds while breastfeeding, there’s another woman who can’t get rid of that last 5 or 10 pounds until her baby is weaned.
Then there is another woman who actually gained weight while breastfeeding and couldn’t lose it until afterward.
No matter what your story is, I know it can be frustrating when you feel you can’t lose the baby weight. I’ve gathered together tips that I’ve found helpful – and that I know others have found helpful as well – when it comes to losing baby weight.
Losing Weight While Breastfeeding
Table of contents
- Losing Weight While Breastfeeding
- Breastfeeding Meal Plan
- Breastfeed Frequently
- Eat Enough
- Drink Water
- Moderate Exercise
- Good Breastfeeding Weight Loss Programs
- Find New Ways to Exercise
- Avoid Quick Fixes
- Watch Your Measurements
- Prepare/Plan Meals
- Avoid Stress & Get Enough Sleep
- Intuitive Eating
- Eat Whole Foods
- Trim Healthy Mamas
- Slow and Steady
- Meet with a Nutritionist/Dietitian
- FAQs about Losing Weight While Breastfeeding
Breastfeeding Meal Plan
If you just want somebody to TELL you what to eat – this meal plan is for you. It’s designed with recipes that help support a healthy milk supply while helping you recover from pregnancy.
You get 28 days of meal plans, recipes, and shopping lists – it definitely makes planning your meals easier than ever.
Breastfeeding does burn a lot of calories. By nursing on demand, you will burn the maximum amount of calories.
It’s important to do this especially as you start to exercise more so your body still knows that even though some of your fat stores might be disappearing, your body still needs to produce milk!
It is important to realize that extreme dieting and exercise can cause a decrease in your supply – so be careful. You can check out this post about low milk supply if you are already experiencing that.
While breastfeeding, you need to determine your BMR – which is basically how many calories you burn by existing and doing your typical schedule. On top of that, I would add 300-500 calories.
I love using MyFitnessPal to track my calories and exercise. In the food diary section, you can even add breastfeeding, and it will add that to the number of calories you can eat that day!
As you start exercising more, make sure you eat more calories so you don’t drop below the 1500-1800 total mark. You want to make sure you are eating good calories and fat as well.
Try to avoid anything super sugary or greasy. I know lots of people who eat too many calories (and most of them are sugar) that really struggle to lose weight while breastfeeding.
It’s normal to get extra hungry while breastfeeding – just make sure you are eating healthy!
Here are some great breastfeeding snacks that will help you eat enough without a lot of extra effort. My FAVORITE are these protein bars – they are the only ones I can stand eating, and they feel like a treat. You can get 10% off through this link.
Drinking water is recommended to help with weight loss – regardless of your breastfeeding status! It helps flush out toxins, excess water weight (which seems counter-productive, I know), and it helps keep you fuller.
Staying hydrated is essential for successful breastfeeding, and it’s essential for healthy weight loss!
I highly recommend an infused water bottle in case you aren’t a big fan of drinking tons of water a day. I love using one of these. It’s especially good for those of you who may like to drink soda.
We also have a water filtration system that we LOVE using (especially because our tap water is nasty. I like to describe it as toxic glue).
I’ve been told that if you drink a large glass of water before you eat, it will help you to eat a smaller portion. I definitely think this helps!
I have personally had a lot of luck with getting a GIANT water bottle, so I can know that if I at least drink that, I’m doing okay. I love this brand that has all sizes – I use the 64 ounce one.
It keeps it SO cold, and it’s a lot less expensive than the Hydro Flask.
I know plenty of people who lose weight without exercise. It’s really a “game” of calories in/calories out. If you are finding it difficult to lose weight on diet alone, though, exercise can really help. It’s good to be active, anyway!
As mentioned above, just make sure you don’t burn too many calories. Things like Insanity and CrossFit are really big right now, but if you aren’t careful, they can hurt your breastmilk supply.
I love walking around the indoor track at our gym while pushing Oliver in a stroller.
I do this for about 30 minutes a day while listening to Pandora, and it’s become something I really look forward to.
Just find some form of moderate exercise that you enjoy!
Lately, I’ve found some apps I really love using. They make exercising SO much easier!
My favorite is Aaptiv. I use this app nearly every day – whether you like working out on a treadmill or elliptical, doing exercises without equipment, or running outside, you will love it. They actually have specific programs for busy parents as well as a stroller exercise program!
It makes working out a lot more fun because you have a trainer talking to you the whole time, which is set to upbeat music. It has beginner, intermediate, and advanced workouts in varying lengths of time.
It is great for busy moms of babies because the workouts can be as short as 10 minutes. You can modify the intensity, so if you find your breast milk supply is being affected, you can just tone it down.
Aaptiv also has some specifically designed programs that are for postpartum moms – they are called Trimester Four and Stroller workouts.
They’ve been created just for moms who have had babies, which is awesome.
They also have an amazing 40-week program that spans your entire pregnancy – you can read more about that here – The BEST Exercise App for Pregnancy: From First Trimester to Postpartum.
Good Breastfeeding Weight Loss Programs
This was created by Jared from Tone-and-Tighten, and it’s specifically built for new moms! It’s a complete program to help fix diastis recti, but it also has an amazing meal plan.
I have been personally using this, and I love it. The workouts are fast and effective, and it’s specifically for postpartum mamas.
You can get $30 off with the code MOMMY30 by clicking here.
UPDATE – I have personally been doing the Mommy Tummy Fix since December after the birth of my third child.
Here is a picture of me when I started the Mommy Tummy Fix (three months postpartum) and about a month later. I still have a ways to go, but I have lost about six inches overall and five pounds – I have done this program alongside Intermittent Fasting.
This is a program that was created by a mother to help moms get healthier and feel more confident. It’s a really great program!
I’m sure you’ve heard of Weight Watchers. They have a plan that is specifically for breastfeeding mothers so you don’t have to worry about compromising your breast milk supply.
What I love about Weight Watchers is that it seems to train your body to know when you are full.
I love that you don’t really know how many calories you are eating – you just have to stay within the point range set up at the beginning.
I have found that I often end up with points left over at the end of the day.
It’s easy to follow, and you can eat anything. Plus, fruits and vegetables are ZERO points.
They often have great deals going on, where you can often try the plan for free. You can check it out here.
Find New Ways to Exercise
It can be hard to make it to the gym when you have a baby! I mean, even if they have childcare, that’s kind of iffy since there are always sick kids there. Jack comes home with a new sickness every time he goes.
So find new ways to exercise with your baby. Put your baby in a baby carrier and walk around the house – it’s like carrying around an 8-20 pound weight!
With your free hands, you could use some hand weights for awhile.
You can do exercise videos at home (I love Blogilates). Something as simple as going on a 10-minute walk around the neighborhood while pushing your baby in their stroller can do a lot of good (plus fresh air is always helpful!)
Avoid Quick Fixes
I’m in several different breastfeeding support groups on Facebook, and it seems like a day doesn’t go by where someone asks “Is such and such diet/program safe while breastfeeding.”
Every time I see one of these, there’s always someone that chimes in and says it totally is – often someone selling the resources for the program.
I’m always curious about them, so I jump on Google, and I see that although there were a few people who had no ill effects from the diet, many, many others say that their breast milk supply dropped significantly.
I’ll be real with you – if you want to breastfeed, make it your priority.
If you start doing something that is going to hurt your breast milk supply, you have to decide what’s more important to you – losing the weight FAST and NOW or having a little more patience to make sure your supply isn’t affected.
There’s no wrong choice – you just have to decide what’s important.
With that said, I never think these “quick fix” diets are worth it, breastfeeding or not. They limit your caloric intake significantly, and more times than not, people who do them end up gaining the weight back. Yo-yo dieting is NOT healthy.
Watch Your Measurements
It’s easy to fixate on the number on the scale – I certainly do! While breastfeeding, you may be the unlucky one who can’t lose weight…but you CAN tone up, and those measurements aren’t as apparent by a number.
Learn how to take measurements – all you need is a flexible measuring tape. I have the Qardio Base Scale, which I love, because it tracks progress, and it measures your muscle and body fat percentages. It also has a pregnancy mode, which is pretty cool.
Plan your meals ahead of time – if you need some different ideas on how to meal plan, be sure to check out this post. I think that planning what and how you are going to eat can definitely help you eat less and make sure you are eating foods that are compatible and helpful with breastfeeding.
As I already mentioned, we have a great postpartum meal plan and recipe book is awesome for this!
The Mommy Tummy Fix I mentioned above comes with a great meal plan!
Avoid Stress & Get Enough Sleep
I think one of the biggest reasons I struggle with losing weight is this one. I get stressed out extremely easily, and it’s a good day when I’m in bed before midnight.
I know that if I were to adjust these two factors even just a little bit, I would be more successful. Stress is linked to weight gain, as is not getting enough sleep. Sleep is when your body works to repair itself!
I have found merit in meditating or just deep breathing for 10 minutes a day. I recently attended a church activity where one of the teachers mentioned that deep breathing can help boost your metabolism!
I know it can be hard to get enough sleep when you have a breastfeeding baby. It can also be stressful if you are dealing with other children, a baby who isn’t gaining weight, or low milk supply! But take all the opportunities you can to de-stress.
And I know it’s easier said than done but get as much sleep as you can. If you have to, invest in a better mattress or even pillow to help you get better sleep when you are sleeping!
This book has changed my life and perspective on healthy eating and losing weight. When I started following its principals, I started losing weight and feeling better.
It basically puts the ax in all dieting and helps you to learn how to eat intuitively (without limiting any foods). I sometimes joke that I now eat like my two-year-old! I think it’s perfect for breastfeeding mothers because you learn how to eat what your body needs you to eat.
Eat Whole Foods
Focus on eating whole grains, fresh fruits and vegetables, and avoid processed food if you can. If you do this, I believe you will have an easier time losing weight (even without exercise!) It will also ensure you are eating a well-balanced diet as well!
Trim Healthy Mamas
This is another good meal plan, though I found it a little too intense for my liking. The Trim Healthy Mamas books are really awesome though. I started reading the book when I got it and was instantly captivated, especially because their meal plans and lifestyle can easily be adapted for a breastfeeding or pregnant mom.
The person who suggested this book said she couldn’t lose a pound while breastfeeding her other children, but by following the principles and meal plans from Trim Healthy Mamas, she actually was able to lose weight and keep her supply up. I recommend purchasing an introduction book and their recipe book (and the recipes look SO good and easy) if you are interested in this method.
Slow and Steady
Don’t try and lose a ton of weight at once. It’s not healthy, and if you do a crash diet, you’ll be at much higher risk of losing your breastmilk supply. Aim to lose no more than 1.5 pounds a week.
My favorite thing to say is this – it took you nine months to grow and birth your baby. You don’t have to lose it overnight. Be easy on yourself and let your body recover from childbirth!
Meet with a Nutritionist/Dietitian
There’s a lot of information online about losing weight while breastfeeding – some good, some bad. I think one of the best things you can do is to meet with someone who specializes in dieting and nutrition. They can go over your individual goals and situation and build a plan specifically for YOU.
It’s okay to have a few guilty pleasures every now and then. Do what’s best for you and your baby! The fact of the matter is this – if your goal is to breastfeed your baby, make that your priority. I know it can be frustrating not to fit in your clothes like you used to, but you can get there eventually!
FAQs about Losing Weight While Breastfeeding
How Many Calories Does Breastfeeding Burn?
This will depend on the frequency of nursing, how old baby is, and if solids have been introduced. On average, women burn 300-500 calories a day by breastfeeding.
Can You Lose Weight While Breastfeeding?
As I’ve shared above, yes, it is absolutely possible to lose weight while breastfeeding. However, for some women it will be harder than others. Sometimes, the body will hang on to that extra fat until you finish breastfeeding to ensure there are enough fat stores!
Will I Lose Weight Breastfeeding?
There is no guarantee. Some women lose, some gain and some can’t lose a thing. You might find this survey I did last year insightful – Does Breastfeeding Help You Lose Weight?
Can I Do Keto While Breastfeeding?
You’ll find lots of opinions on this, but I will tell you, I have worked with many mothers who have lost their milk supply due to the Keto diet. If you do it, you must do a modified version. You do need carbs while breastfeeding, and it’s important to remember that. A much safer approach that can help maintain your supply is counting Macros, especially because there are specific breastfeeding plans created for this.
If you are able to keep your calories above 1800 with Keto, then go for it. But otherwise, maybe look for something else.
It’s important to not let your calories get too low with any diet you do and to have a variety of healthy foods from all the different food groups.
Other Breastfeeding Posts You May Enjoy:
- Sudden Drop in Milk Supply? 15 Things That Might Be the Culprit.
- 80+ of the Best Breastfeeding Snacks (That Won’t Leave You Feeling Gross)
- How to Increase Breast Milk Supply: The Ultimate Guide
Written in 2015; Updated in 2019.
Katie is a Colorado-native, BYU graduated, and most importantly, wife to one and mother to three beautiful boys. She is passionate about sharing her experiences with others – especially about pregnancy, breastfeeding, cooking, and crafts. She is currently training to be a Certified Lactation Educator. She loves spending time with her family and helping others find joy in family life.