How Can I Lose Weight While Breastfeeding: 10 Steps to a Healthy Weight

Lose weight while breastfeeding

Weight is a touchy subject for a lot of moms. Weight changes are common for those who have just given birth, and they can make any mom feel self-conscious. Some go back to their pre-pregnancy body in a snap, while others are stuck with a bit of extra fat.


If you’re in the latter category, chances are you want to lose weight. Shedding some pounds is important for your health. Pregnancy weight can lead to consequences such as heart disease and diabetes.


But where do you begin? Losing weight feels like an uphill battle for most people. But the biggest difference you and other moms have to an average joe is a child.


But weight loss is still possible! You’ll learn a 10-step guide on how to get rid of those pounds without hurting yourself or your baby.


Why Does Weight Gain Happen During Postpartum? 

Weight gain is a common phenomenon for moms. According to Kathleen Rasmussen, a professor from Cornell University, many mothers retain an average of 2.5-5 pounds after having a baby. 


Many factors cause weight gain for mothers. A mom’s lifestyle during pregnancy can play a role. But changes in thyroid function, stress, and sleeplessness are also worth considering.


Low thyroid function is a condition some moms experience. Asides from weight gain, you might experience fatigue, dry skin, constipation, and sensitivity to cold environments. Get a thyroid test so both you and your doctor will be sure.


Stress is another factor for weight gain. Stress hormones can make you feel hungrier than usual. Pretty soon, you’ll be emotionally eating your pounds.


And finally, not having enough sleep can affect how your hormones work. You will feel more tired and hungry in the day. Plus, you might eat more during the night.


Many changes happen in your body after giving birth. It can feel stressful whenever you see the number rising on the scale. But there is no reason to panic if you have a plan.


How Can I Lose Weight While Breastfeeding: 10 Steps to a Healthy Weight

In this 10-step weight loss guide, you will learn how to get rid of your stubborn pregnancy fat. While moms have different needs and bodies, these tips are a general guide on how you can get started. 


1. Recover 

It’s tempting to hop on a treadmill a week after giving birth. But you should wait for your body to heal before trying to lose weight.


Wait for 6-8 weeks postpartum before doing the next steps. Recovery will allow you to do more activities without risking injuries and illnesses. Plus, you will have enough milk supply to feed your baby.


2. Breastfeed 

Breastfeeding burns on average 500-700 calories per day from milk production. Looks like breastfeeding is beneficial for both your child and you! However, watch what you eat so you won’t consume more than you burn.


3. Don’t Do Fad Diets 

Too-good-to-be-true diets in magazines or online are not healthy. Many of these diets will deprive you of one or more nutrients. If you’re struggling with food, ask for help from a dietician.


4. Eat Nutrient-Dense Food 

You need a balanced diet of carbs, protein, and fat to support yourself and your kid. Likewise, you should also avoid greasy, fatty, junk food. Healthy food doesn’t always mean low-calorie. Instead, look for food that doesn’t have empty calories


5. Listen to Your Body’s Hunger Cues 

Mothers should at least consume 1800 calories per day. But don’t force yourself to eat just for the sake of eating. Not listening to your body’s hunger cue can lead to more weight gain.


Some people prefer to have 2 to 3 heavy meals a day, while others choose smaller 5-6 meals. The choice is all up to you and what your body needs.


6. Get Your Body Movement 

An effective diet is only one part of the equation; exercise is another aspect of weight loss. 150 minutes per week is an attainable goal for many people. If you’re not sure where to start, going on walks is the safest starter you can do. You can also try dancing, swimming, and biking.


7. Say No to Get-Slim-Quick Remedies 

Detox teas and jellies sound cool and all, but you should give them a big NO. Many get-slim-quick pills, teas, and remedies are not approved by the FDA and many doctors. At best, they’re useless, and at worst, they might cause more bad than good.


8. Get Some Quality Sleep 

Sleep has been linked to healthy weight loss. It gives you fuel for the day, regulates your metabolism, and suppresses appetite at night. So if you have the chance, get as much quality sleep as you can.


9. Stay Hydrated Every Day 

Like sleep, water has many benefits, including weight loss. Water can speed up your metabolism and burn fat faster. You’ll also feel more full in-between meal times. So instead of mindlessly munching on some chips, have a big glass of water.


10. Be Patient and Kind To Yourself

Seeing your body in an unsatisfying shape can hurt your self-esteem. But putting yourself down won’t make you thinner. Your body is beautiful, and all it needs is some improvement to reach its potential.


Instead of filling your brain with negative talk, replace them with uplifting mantras. Push and motivate yourself to get into a healthier shape. At the end of the day, your biggest fan will always be yourself.



Weight gain affects many mothers going through postpartum. It can lead to feelings of low confidence and body dissatisfaction. Plus, the extra pounds can lead to health complications.


But you can shed the weight, even while breastfeeding. Eating at a calorie deficit, exercising, and practicing self-love can greatly help in your weight loss journey. Even breastfeeding can help you get rid of extra calories.


Getting back to a healthy weight is the goal for many mothers. You shouldn’t stop at anything to reach it. Trying to reach that sustainable goal is a sign that you love and cherish your body. And there is no better love than the love you have for yourself.

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