How to Lose Weight While Breastfeeding: 5 Tips to Shed Pounds and Keep Your Supply

Losing weight after having a baby can feel like a balancing act, especially when you’re breastfeeding. You want to shed those extra pounds but not at the expense of your milk supply or your energy levels. Learning how to lose weight while breastfeeding can feel overwhelming. The truth? Forget about crash diets or extreme calorie cutting—those approaches aren’t good for you or your baby.

Instead, focus on nourishing your body with real, whole foods and moving in ways that make you feel strong and energized. Breastfeeding already burns extra calories, so with a few smart strategies, you can support your health, lose weight, and keep your milk supply flowing.

Quick Tips to Lose Weight While Breastfeeding

1. Focus on Real, Nutrient-Dense Foods: Prioritize animal proteins, healthy fats, and full-fat dairy.
2. Eat Enough Calories: Undereating can harm your supply and leave you exhausted.
3. Stay Hydrated: Water supports milk production and overall health.
4. Find Movement You Love: Exercise should feel enjoyable, not like a chore.
5. Be Patient With Your Body: Healthy weight loss takes time, especially postpartum.

1. Ditch the Diet Mentality

Dieting while breastfeeding is not only stressful but also unnecessary. Your body is already burning extra calories to produce milk, so there’s no need to restrict yourself or follow rigid diet plans.

Instead, focus on real food—the kind that nourishes your body and helps you feel full and satisfied. This isn’t about deprivation; it’s about enjoying delicious, nutrient-dense meals that support your energy and milk production.

What to Eat:
– Animal Proteins: Grass-fed beef, pastured chicken, eggs, fish, and pork are excellent sources of protein, which helps repair tissues and maintain energy levels.
– Healthy Fats: Butter, ghee, avocado, olive oil, coconut oil, and fatty cuts of meat provide the energy your body needs for milk production.
– Full-Fat Dairy: If you tolerate dairy, options like whole milk, yogurt, and cheese are rich in calcium, fats, and vitamins essential for breastfeeding moms.
– Carbs That Work for You: Potatoes, squash, rice, or fruit can support energy needs, but don’t feel pressured to overdo carbs if they don’t make you feel good.

What to Avoid:
– Processed “low-fat” or “diet” foods.
– Sugary snacks that spike energy briefly but leave you tired.
– Foods that trigger sensitivities in you or your baby.

Pro Tip: Focus on meals that feel indulgent and enjoyable, like a perfectly cooked steak with roasted veggies or a creamy bowl of full-fat yogurt topped with fresh fruit.

2. Eat Enough to Fuel Your Body

It might seem counterintuitive, but eating enough is crucial to lose weight while breastfeeding. If you cut calories too drastically, your body may go into conservation mode, slowing your metabolism and potentially impacting your milk supply.

Aim to eat at least 1,800–2,000 calories per day, with adjustments based on your activity level and hunger cues. Listen to your body—it knows what it needs.

Sample Meals:
– Breakfast: Scrambled eggs cooked in butter with avocado slices.
– Lunch: Grilled chicken salad with olive oil and a side of roasted sweet potatoes.
– Dinner: Grass-fed beef steak with sautéed vegetables and a dollop of sour cream.

Snacks like cheese sticks, hard-boiled eggs, or a handful of nuts can keep you fueled between meals.

3. Stay Hydrated

Breastfeeding moms lose a lot of fluid through milk production, so staying hydrated is non-negotiable. Dehydration can make you feel tired, slow your metabolism, and even affect your milk supply.

Hydration Tips:
– Drink water throughout the day, aiming for at least 8–10 cups daily.
– Include hydrating foods like cucumbers, watermelon, and broth-based soups.
– Skip sugary drinks and stick to herbal teas, sparkling water, or coconut water for variety.

Pro Tip: Keep a water bottle nearby while nursing—it’s an easy way to remind yourself to drink. Add a splash of coconut water or OJ to keep things exciting.

4. Find Movement You Love

Exercise is an important part of postpartum recovery and weight loss, but it doesn’t have to mean grueling gym sessions. The key is finding movement that you enjoy and that fits into your life as a mom.

Gentle Ways to Start:
– Walking: A simple and effective way to ease back into activity while spending time with your baby.
– Yoga or Stretching: Supports flexibility and relaxation.
– Dancing: Turn on your favorite music and dance with your baby—it’s fun and burns calories.

As your strength returns, you can incorporate more structured activities like weight training, swimming, or workout classes.

5. Be Patient With Your Body

Postpartum weight loss takes time, and that’s okay. Your body has just done something incredible—growing and nourishing a baby. Be kind to yourself and focus on sustainable, long-term habits rather than quick fixes.

Celebrate Small Wins:
Even small changes, like making healthier meal choices or fitting in a 15-minute walk, are steps in the right direction.

Work With an IBCLC:
If you’re worried about balancing weight loss with maintaining your milk supply, an International Board Certified Lactation Consultant (IBCLC) can help. They can provide personalized guidance to ensure your baby’s needs are met while supporting your health goals.

Ready to embark on a journey to lose some weight while nourishing yourself? Click here to work with an IBCLC to create a breastfeeding-friendly weight loss plan that works for you.

Losing weight while breastfeeding doesn’t mean sacrificing your milk supply or enjoyment of food. By focusing on real, nutrient-dense meals, staying hydrated, and finding movement you love, you can support your body’s natural recovery process while shedding those extra pounds.

Remember, every mom’s journey is unique. Be patient with yourself, celebrate progress, and seek support when needed. For more expert advice and guidance, explore our resources at IBCLC.com.