Healthy Postpartum Weight Loss While Breastfeeding

During pregnancy, it is only natural for your body to gain weight as it prepares to store fats necessary for breastfeeding after your baby is born. However, it’s important to focus on losing this additional weight after pregnancy. Maintaining a healthy weight afterward is essential to avoid carrying excess weight into your next pregnancy or later in life. Our emphasis is on post-pregnancy weight management, ensuring that you can prioritize your health and well-being for both yourself and your family.

You might have heard from other moms around you that breastfeeding has helped them to lose weight, or you might have heard quite the opposite, where breastfeeding made them gain more weight. In this blog, we will learn more about what breastfeeding does to your body, and what other ways you can lose weight while breastfeeding. 

Can Breastfeeding Help You Lose Weight?

Breastfeeding burns around 500 extra calories daily, as it operates to produce milk and nourish your baby from 0 to 6 months, that's in addition to the calories your body is already burning during your usual day.

Burning calories doesn’t always lead to weight loss. Think of it this way: your body is like a jar. Every time you eat, you add tokens (calories). Every time you move, breathe, think, and even breastfeed, you’re spending those tokens in the jar.

To lose weight, you need to be in a calorie deficit, which means burning more calories than you take in. Breastfeeding helps by increasing daily calorie expenditure, but if you’re still consuming more calories than you’re burning, your body stores the excess and weight loss becomes more difficult. 

Of course, how much your body burns also depends on several factors, such as: 

• Your age
• Your physical activity level
• Your eating habits
• Your baby’s age
• Whether you’re breastfeeding one or more babies
• If you combine breastfeeding with formula

So while breastfeeding does help lose weight, one shouldn’t rely only on it to get back to their pre-pregnancy body. 

Prioritize Healthy Weight Loss While Breastfeeding

Don’t worry too much about calorie deficits or rush into a crash diet. While reducing calories might help you shed some postpartum weight, it can also decrease the nutrients your body and your baby need.

Instead of risking your health with rapid weight loss, take your time and seek balance, not restriction, on this journey. Follow these tips to support your goals of losing postpartum weight while breastfeeding. 

1. Don’t Forget to Stay Hydrated
   ‍Human breast milk contains 88% water, which is why drinking enough water is crucial for producing breast milk. Always keep a bottle of water close to you throughout the day.

2. Eat Healthy, and Don’t Skip Meals
   ‍Skipping meals is bad for your body as it is working extra hard to produce the milk for your baby. Focus on eating nutritious meals that fuel your body. If you ever find yourself too tired to plan for the next meal, visit our library of healthy recipes that are easy to make.‍

3. Squeeze in Some Exercises
   ‍Being consistent with exercising, along with eating a healthy diet, can have a positive impact on your weight. Slowly work your way and start from simple stretching or light walking to moderate workouts. Listen to your body and always consult your doctor before beginning any workout plan.

4. Sleep When You Can
   ‍Most of your time will go into caring for your baby and juggling other responsibilities. Take the opportunity to nap or rest whenever you get the chance. Your body needs it just as much as your mind.‍

5. Be Patient With Your Body
   ‍Your body has its own timeline when it comes to healing, and it will differ from another mom’s timeline. Be patient and build healthy habits as you recover before prioritizing weight loss.

You Don’t Have to Go Through This Alone

Losing postpartum weight isn’t going to happen overnight. Breastfeeding and sticking to healthy habits can help you reach your weight loss goals. Every step closer to your goal matters. Celebrate even small wins.

Being a mother is a full-time job, and without support, it’s easy to feel demotivated and lose your way. Join our online community where moms at all stages of motherhood support each other. Share your experiences and be heard. You don’t have to go through this alone.

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