Written by 5:24 pm Fitness

How to Lose Weight While Breastfeeding: Safe Tips



After giving birth, many new mothers worry about losing weight. However, the concern becomes more complicated for those who are breastfeeding due to the significance of preserving a healthy supply of milk. Knowing how to safely lose weight while breastfeeding is essential for mothers. We’ll talk about some safe ways to lose weight while breastfeeding in this article.

Understanding weight loss while breastfeeding

Because breastfeeding helps you burn calories, it can help you lose weight. Weight loss while breastfeeding, on the other hand, ought to be safe and gradual. Overweight weight loss can result in a decrease in milk supply and stress on the body. The mother’s weight, diet, and exercise routine all play a role in the amount of weight loss. Depending on the mother’s BMI, a weekly weight loss of one to two pounds is suggested.

Healthy diet tips for breastfeeding mothers

While breastfeeding, it is essential to consume a healthy diet in order to safely lose weight. You and your baby will get all the nutrients you need if you eat well. The following are some suggestions for eating well while breastfeeding:

Foods to eat for a healthy diet

Include fruits, vegetables, whole grains, and sources of lean protein in your diet. Some examples include:

  • Fruits: apples, bananas, oranges, berries, kiwi, pineapple, mango, and papaya
  • Vegetables: spinach, kale, broccoli, sweet potatoes, carrots, squash, and peas
  • Whole grains: brown rice, quinoa, oats, and whole-grain bread
  • Lean protein sources: chicken, turkey, fish, beef, eggs, beans, and lentils

Foods to avoid or limit

The following should be avoided or limited while breastfeeding:

Caffeine: Caffeine intake should not exceed 300 milligrams per day, or about two to three cups of coffee.

Alcohol: Limit your alcohol consumption to one drink per day and wait at least two hours before breastfeeding if you decide to drink.

Processed foods: These have a lot of sugar, unhealthy fats, and calories. As much as possible, avoid them.

Meal planning and preparation tips

You can make healthier choices and avoid unhealthy foods by planning meals and snacks ahead of time. Some suggestions:

  1. Make a shopping list and make a meal and snack plan in advance.
  2. Prepare meals ahead of time and freeze them for later use.
  3. Keep fruit, nuts, and yogurt, among other healthy snacks, readily available.

Recommended calorie intake

Milk production from breastfeeding mothers requires more calories. Breastfeeding mothers should consume an additional 500 calories per day on average. However, the mother’s weight, height, and activity level determine the exact number of calories.

Exercise and physical activity recommendations for breastfeeding mothers

You can safely lose weight while breastfeeding if you exercise. It is suggested to begin with exercises of moderate to light intensity and gradually increase the intensity. The following are some suggestions for breastfeeding mothers regarding physical activity and exercise:

Benefits of exercise while breastfeeding

Exercise can help you:

  • Burn calories and lose weight.
  • Improve mood and reduce stress.
  • Increase energy levels.
  • Improve cardiovascular health.

Types of exercises to do while breastfeeding

Here are a few activities that are protected to do while breastfeeding:

Walking: Start with just a few minutes a day and work your way up.

Yoga: Yoga poses that are gentle can help ease stress and increase flexibility.

Strength training: To tone your muscles, use resistance bands or light weights.

Swimming: You can burn calories and improve cardiovascular health with this low-impact workout.

How to find time for exercise as a new mother

It can be hard to find time to exercise after having a baby. However, you can incorporate exercise into your daily routine in the following ways:

Work out at home: You can purchase home exercise equipment or find workouts online.

Involve your family: While you exercise, ask a family member or partner to look after the child. You can exercise together as a family by going for walks or participating in other activities.

Recommended frequency and intensity of exercise

The American College of Obstetricians and Gynecologists advises breastfeeding mothers to exercise at a moderate intensity for at least 150 minutes per week. This can be done five days a week in 30-minute sessions. However, listening to your body and not pushing yourself too hard are essential.

Strategies for successful weight loss while breastfeeding

The following are some methods that can help you lose weight while breastfeeding:

Setting realistic goals

Setting attainable weight loss goals is essential. A healthy weight loss rate is between one and two pounds per week. Be patient and don’t expect instant results are also important.

Staying motivated

It can be hard to stay motivated, especially when you have a new baby. Here are a few ways to keep going:

  1. Keep a food and activity log.
  2. Reward yourself when you accomplish small objectives.
  3. Join a support group or find a workout buddy.
  4. Concentrate on the health benefits of losing weight, such as lowering your risk of developing chronic diseases.

Seeking support from family and friends

It can be easier to stay motivated and on track when you have support from family and friends. You can ask them for assistance planning meals or providing childcare while you exercise.

Managing stress and self-care practices

Overeating and weight gain can be triggered by stress. Finding strategies for stress management, such as:

  1. Practice deep breathing or meditation.
  2. Yoga or other methods of calming down
  3. Getting sufficient sleep.
  4. Putting aside time for yourself, such as taking a bath or reading a book.

Addressing common concerns

When it comes to losing weight, mothers who are still nursing might have some concerns. Common concerns and solutions to them are as follows:

Fear of losing milk supply

Milk supply may be reduced if you lose weight too quickly. Losing weight safely and gradually is essential. Talk to a lactation consultant or increase your calorie intake if you notice a decrease in milk supply.

Concerns about the baby’s health and nutrition

Breastfeeding moms might be concerned that losing weight might have an effect on the nutrition and health of their baby. However, milk quality is unaffected by weight loss. Maintaining a healthy diet and drinking plenty of water are essential.

Dealing with body changes postpartum

Changes in one’s body after giving birth can be hard to deal with. Being patient and self-kind is essential. Keep in mind that your body has undergone significant alterations, and it will take some time for it to adjust.

When to consult a healthcare provider

Talk to your doctor if you’re concerned about losing weight while breastfeeding. They can assist you in developing a safe and efficient weight loss strategy.


While breastfeeding can be difficult, it is possible with the right strategies to lose weight. Keep in mind to eat a healthy diet, exercise frequently, and seek assistance from friends and family. Listen to your body, be patient, and set goals that are within your reach. You can safely lose weight while breastfeeding if you place a high value on your health and well-being.

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