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Hey mamas! I know that post-baby weight struggle is real. On average, as your pregnancy journey continues, you’re looking at about 1 pound weight gain, which is around 0.5 kilogram each weekSo let’s talk about something we mommas tend to think about– How to lose weight while breastfeeding.

I was blessed to have the option to breastfeed both of my boys.  When I breastfed my boys it was a great experience. However, it can drain you, so drink plenty of water.  I also noticed how each baby had different preferences. My first baby Stephen preferred the milk to be pumped into a bottle and my second son Jeremiah loved it directly from the breast and bottle. It always amazed me how I lost so much weight while breastfeeding. Besides being able to feed my baby, I loved the idea of that snapback, honey!!!!! I looked good!!

Don’t get me wrong, whatever option you choose to feed your baby, whether it be formula or breastmilk is the best option for you.


Now let’s look into these genius tips that will help you shed those pounds while keeping that milk supply flowing strong.

Can I really lose weight while breastfeeding?

Absolutely, mama! Your body is a powerhouse, that can burn calories while nourishing your little one. Nursing naturally helps with weight loss. Just remember, it's a gradual process, so be patient and celebrate every small step towards your goal.

Will losing weight affect my milk supply?

Your milk supply is like a precious gift to your baby, and we want to keep it steady, right? Rapid weight loss might impact it, but with a balanced approach of nourishing foods and gentle exercise, you can find that sweet spot between slimming down and ensuring a healthy diet.

1. Embrace the Breastfeeding Advantage

Let’s talk about that magic you’ve got going on. Breastfeeding isn’t just nourishing your baby – it’s like a workout for your body too! You’re burning calories just by feeding that adorable bundle of joy. Breastfeeding can burn up to 500 calories! So, don’t be surprised if you find yourself nibbling a bit more; it’s your body’s way of keeping up with that calorie-burning dance.

2. Calorie Confusion: Burn and Consume

Baby playing with mom| How to Lose Weight While Breastfeeding

Let’s break it down: How to lose weight while breastfeeding? Breastfeeding burns hundreds of calories a day, and the more milk you make, the more calories you burn. So, it’s like a built-in workout. But here’s the secret: you must keep the fuel coming in to keep that milk flowing. Add about 500 extra calories to your pre-pregnancy intake – that’s your goal for a happy milk supply and a healthy you. I know when I would drink plenty of water it really helped be produce milk as well as putting the baby on the breast. There was another hack I used to do which was placing a breast warming pad on the breast while pumping and it helped to produce plenty of milk.

3. Slow and Steady Wins the Race

Let’s be real, mama – patience isn’t always our strong suit, right? But just like it took time to gain that baby weight, it takes time to lose it too. If you’re exclusively breastfeeding, expect about 1-2 pounds per month to wave goodbye. But if you’re feeling all superhero and want to add some exercise to the mix, you could be looking at 1-2 pounds per week. It’s not about speed; it’s about progress. I want you to learn to love your body through every stage and let go of the pressure of trying to lose it fast. The breastfeeding will help you shed the weight without thinking about it. However, you will feel very tired afterwards, but it will be worth it.

4. The Sneaky Pitfalls of Rapid Loss

I know the temptation of shedding those pounds quickly is real, but here’s the deal – rapid weight loss might throw your milk supply for a loop. And let’s be honest, we don’t want anything messing with our milk supply, right? Plus, when you lose weight too fast, those sneaky toxins hidden in your fat could get released and cause a bit of chaos. We’re all about keeping things steady and safe here.

5. Mix It Up: Eat Smart and Move

It’s like finding the perfect rhythm, mama. Combining a balanced breastfeeding-friendly diet with a sprinkle of exercise is like hitting the jackpot and the best way to lose weight while breastfeeding. It’s not about depriving yourself – it’s about giving your body what it needs to thrive. So go ahead, enjoy those nutritious meals and sneak in a workout or two. You’re creating a beautiful harmony between self-care and baby-care.

6. Nourishing Your Body: The Right Way

There are a lot of things we don’t know about our bodies when we become a mom for the first time. Your body is like a wonderland of miracles right now. It’s nurturing your little one while still managing a gazillion other things. To keep that superhero strength up, make sure you’re getting enough protein, calcium, iron, vitamin C, and of course, water. These are like your body’s VIP tickets to the well-being party.

7. Mama on the Move

Exercise and breastfeeding are like the ultimate dynamic duo. You can totally rock that postpartum yoga session or even a brisk walk with your adorable sidekick. And guess what? Research says that even when you’re sweating it out, your baby still gains weight at a normal rate. So it’s like a win-win – you get your fitness groove on while your baby thrives.

8. Weight Loss and Milk Supply Harmony

Now, here’s a golden tip: make sure your milk supply is singing in harmony before you jump onto the weight loss wagon. It usually takes about 6-8 weeks of regular nursing for things to settle in the milk department. So, be patient, mama. It’s like setting a strong foundation for your milk supply while you work on those fitness goals.

9. Mama's Check-in

Remember: Your body knows best. If you’re feeling like a hungry mama, reach for those healthy snacks. And if your energy’s playing hide and seek, maybe it’s time to switch up your food choices. Your body is like this magical compass that guides you towards what it needs. And always try to live a balanced life, which may seem a little hard if you’re trying to lose weight while breastfeeding, especially if you’re a first-time momma. But you can do it!

10. Celebrate Every Little Victory

This journey isn’t just about numbers on a scale. It’s about embracing your incredible strength and celebrating each small step forward, all while feeling good about yourself. Every time you make a healthier choice– that’s a win, mama! So take a moment, celebrate your victories, and remember, you’re amazing just the way you are.

Mom kissing baby's forehead. How to Lose Weight While Breastfeeding

Final Thoughts:

So here’s the thing sis, this journey isn’t a race; it’s a beautiful dance. You’re doing an incredible job nourishing your baby and nurturing yourself. To lose weight while breastfeeding, be kind, set realistic goals, and remember that progress, no matter how small, is a step towards a healthier, happier you. You’re not alone – we’re all cheering you on from the sidelines. Embrace your new body, because your body is amazing, your body created life inside it! So it’s okay if you gained a few pounds while your body was doing its magic, because you can always lose the extra weight. So remember to love yourself while you wonder how to lose weight while breastfeeding because you got this mommy!


Q1. Can I exercise while breastfeeding?

Absolutely! Exercising while breastfeeding is a win-win. It's great for your physical and mental well-being, and guess what? Research shows it won't interfere with your baby's growth. Just listen to your body, stay hydrated, and choose workouts you enjoy.

Q2. How do I juggle losing weight and mom life?

You're already rocking the mom life, and adding weight loss to the mix is totally doable! Make it a family affair – take walks with your little one, involve them in meal prep, and remember, self-care isn't selfish. It's like recharging your superhero powers.

Q3. What's the secret to staying motivated on this journey?

You are, mama! Celebrate your victories, no matter how small. Surround yourself with positive vibes – maybe a motivational playlist or a buddy to share the journey. And always remember, you're not alone. We're all in this together, cheering you on!

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