December 4, 2023

How to Safely Lose Weight When Breastfeeding: Essential Tips for New Moms

How to Safely Lose Weight When Breastfeeding: Essential Tips for New Moms

How to Lose Weight When Breastfeeding


Being a new mom is a wonderful experience, but it often comes with changes in our bodies that we may not be entirely pleased with. One common concern for many new moms is how to lose weight while breastfeeding. It’s important to approach weight loss during this time with caution, as you want to ensure that you are still providing enough nutrients for your baby. In this article, we will discuss some tips and strategies for losing weight safely and effectively while breastfeeding.

Eat a Balanced Diet

When it comes to losing weight, diet plays a crucial role. However, while breastfeeding, it’s important to prioritize a balanced diet over restrictive eating. Your body needs extra nutrients and calories to produce breast milk, so cutting back too much on food may affect your milk supply. Instead, focus on incorporating whole foods into your diet, such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods will provide you with the energy and nutrients you need, while also helping you lose weight gradually.

Avoid Crash Diets

Crash diets or fad diets may promise quick weight loss, but they are not suitable for breastfeeding moms. These diets often restrict calories and can lead to nutrient deficiencies, which can negatively impact both you and your baby. Instead, opt for a balanced and sustainable approach to weight loss. Gradual weight loss of about 1-2 pounds per week is considered safe while breastfeeding.

Stay Hydrated

Drinking plenty of water is essential for overall health and weight loss. It’s especially important for breastfeeding moms, as dehydration can affect milk production. Aim to drink at least eight glasses of water per day, and increase your intake if you are exercising or in hot weather. Staying hydrated will not only support your weight loss efforts but also ensure that you have an adequate milk supply for your baby.

Incorporate Exercise

Regular physical activity can aid in weight loss and improve overall fitness. However, it’s crucial to start slowly and listen to your body when incorporating exercise into your routine. Begin with low-impact exercises such as walking, swimming, or postnatal yoga. As you regain strength and stamina, you can gradually increase the intensity and duration of your workouts. Aim for at least 150 minutes of moderate-intensity exercise per week.

Get Sufficient Rest

As a new mom, sleep deprivation may be a common occurrence. However, getting enough rest is vital for both weight loss and overall well-being. Lack of sleep can disrupt hunger hormones and lead to increased cravings for unhealthy foods. It can also slow down your metabolism. Try to prioritize sleep whenever possible, and consider asking for help with nighttime feedings to ensure you can get enough rest.

Manage Stress

Stress can affect weight loss efforts by increasing cravings, disrupting sleep, and leading to emotional eating. As a breastfeeding mom, it’s crucial to find healthy ways to manage stress. This can be achieved through activities such as meditation, deep breathing exercises, spending time in nature, or engaging in hobbies that you enjoy. Taking care of your mental health and finding ways to relax will not only benefit your weight loss journey but also positively impact your overall well-being.

Consult with a Healthcare Professional

Every woman’s body is unique, and what works for one person may not work for another. If you are struggling to lose weight while breastfeeding, it may be helpful to consult with a healthcare professional, such as a registered dietitian or your doctor. They can provide personalized guidance and support, ensuring that you are on the right track with your weight loss goals while still meeting your nutritional needs as a breastfeeding mom.


Losing weight while breastfeeding requires a balanced and patient approach. By focusing on a healthy diet, staying hydrated, incorporating exercise, getting enough rest, managing stress, and seeking professional guidance, you can safely and effectively shed pounds while still providing the best nutrition for your baby through breast milk. Remember to be kind to yourself during this journey and celebrate the small victories along the way.


1. Can I follow a strict diet while breastfeeding?

It’s generally not recommended to follow strict diets while breastfeeding, as your body needs additional nutrients and calories to support milk production. It’s better to focus on a balanced and nutritious diet.

2. How much weight can I expect to lose while breastfeeding?

Weight loss varies for each individual. On average, you can expect to lose between 1-2 pounds per week. However, it’s essential to prioritize your health and the health of your baby over rapid weight loss.

3. Is it safe to exercise while breastfeeding?

Yes, it is generally safe to exercise while breastfeeding. However, it’s important to start slowly and listen to your body. Consult with your doctor before beginning any new exercise program.

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Dr. Emily Thompson

I'm Dr. Emily Thompson, M.D., Ph.D., the owner of Overweight Care. With a medical degree from Stanford University School of Medicine and a Ph.D. in Nutritional Sciences from Cornell University, I bring over a decade of clinical experience to guide your health and wellness journey with science-backed solutions.

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