How to Lose Baby Weight Fast While Breastfeeding

How to Lose Baby Weight Fast While Breastfeeding

Many new moms want to know how to lose baby weight fast while breastfeeding. In fact, many women are able to lose a significant amount of while they breastfeed.

But, the question is how do they do it?

Above everything else, you can’t compromise on eating a nutritious diet since this could affect your milk supply for the baby. Many women don’t realize that breastfeeding consumes additional calories, which is why you need to maintain a healthy intake of calories every day. Also, there are certain precautions you need to take as you shed those extra pounds while breastfeeding.

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Weight Loss and Breastfeeding

Unfortunately, there are numerous misconceptions when it comes to breastfeeding and weight loss. Some people think it’s super difficult to get their body back in shape while breastfeeding, while others think the weight will just magically disappear while nurturing their babies.

Neither of these scenarios is 100% accurate. Breastfeeding does, in fact, burn more calories, about 850-900 a day actually. However, breastfeeding moms are essentially hungrier because of the breastfeeding.

And what do sleep-deprived, hungry moms want to satisfy their intense cravings with? You guessed it, simple carbs. Refined, simple carbohydrates are designed to instantly satisfy hunger cravings, but aren’t the ideal solution for losing weight for anyone, breastfeeding or not.

In healthy sleep-deprived adults, they’re biological systems want to naturally consume carbs in order to compensate for their insomnia and lack of energy. The easiest thing to satisfy these cravings comes in the form of refined sweets, including cakes, cookies, and pies.

However, eating naturally sweet foods that contain many vitamins and minerals is a much better way to satisfy your sweet tooth. Sugar should always be consumed with fiber, which is how Mother Nature designed it. If you look at apples, melons, bananas, and grapes, for instance, they all have fiber.

Here are 8 tips to help you lose weight safely and efficiently while breastfeeding your baby. It’s important to give yourself a few months after having your baby before you get serious about losing weight. Keep in mind that your body needs a certain amount of time to recover from childbirth along with producing enough milk for your baby.

1) Be Easy on Yourself

No one expects you to fit into your tight jeans immediately after giving birth, and neither should you. However, keep your favorite pair of jeans on hand so you can track your progress as well as stay motivated.

Having a baby makes literally everything in your body expand, including your hips and rib cage. Remember, it took nine months to gain this weight, so at least give yourself a few months to take it off.

It’s best to completely ignore your excess weight for the initial few weeks following birth. This is the time to ensure your getting all the nutrition that your body needs and also time to bond with the baby. Right now, it’s all about the baby.


Most moms usually wait a full month before they actively try to start losing weight. In fact, the first six weeks is considered a transitional period for everyone, including mommy, daddy, baby, and siblings.

It may take some time for both mommy and baby to get the hang of breastfeeding. Therefore, you don’t need the added stress of immediately starting a diet and exercise program after giving birth.

2) Eat More Frequently Throughout The Day

Once the transitional period is over and it’s time to focus on your body, take a close look at your meal plan. To lose the maximum amount of weight, eat smaller meals more frequently throughout the day.

If you let yourself get too hungry in between meals, your body will begin pulling energy from your reserves that will effect your thyroid levels and insulin production as well as your milk supply. You have to eat, but eat wisely.

If you’re starved, chances are you’re going to reach for something that’s unhealthy out of desperation. It’s better to spread out your calories across 5-6 mini-meals instead.

3) Cut Back on Calories in Moderation

It’s okay to diet while you breastfeed, as long as you maintain a caloric intake of at least 1,800 calories a day and eat a wide variety of nutrient-rich foods.

4) Incorporate Smart Food Substitutions

Think about what you’re eating. Try to eat food in its natural state. For example, instead of eating a piece of apple pie, just eat the apple. Rather than have a big bowl of sugar-laden, processed cereal, eat a bowl of steaming steel-cut oatmeal with fresh berries to sweeten it.


In time, these healthy changes will be evident in the way your body looks and feels. Starchy vegetables like sweet potatoes or even brown rice are a great way to satisfy your carb cravings while maintaining nutrition.

5) Drink Plenty of Fresh Water

Fresh water is essential for good health and also boosts your metabolism. Avoid high-caffeinated drinks like excess coffee and tea in addition to chocolate and energy drinks. Keep in mind that breast milk consists of 50% water. Therefore, the more you drink the better.

6) Don’t Forget About Your Vitamins

Vitamins and minerals are the key to good overall health. Although breast milk is an excellent source of vitamins for a newborn, many mothers lack certain vitamins in their diet.

Nursing mothers need to consume about 200 UI of vitamin D per day. Vitamins help your body naturally absorb calcium and play an important role in reducing the risk of developing osteoporosis, diabetes, and high blood pressure as well as help your weight loss efforts and metabolism.

7) Exercise at Least Three Times a Week

Before starting a serious exercise program in order to get back in shape, it’s best to wait at least a full month following childbirth, but preferably 6-8 weeks.


Focus more on cardio and aerobics. Start by doing 30-minute workouts 3-5 times per week. Taking a brisk walk with your baby in the stroller can give you both some fresh air and a much needed break for you.

Studies show that being in nature is a great stress reliever and works to naturally calm your nerves, something every new mom needs.

8) Set Yourself up to be Successful

Focus on success rather than failure. When it comes to good nutrition, the first step begins while shopping in the grocery store.

If you don’t put unhealthy foods in your cart, then they won’t make their way home with you and into your body. Only put fresh, nutrient-rich foods in your cart. Also, keep healthy snacks available in your fridge at all times, like fresh fruit and vegetables so you can quickly grab them when hunger strikes.

Everyone loses weight differently and at different speeds. You’ll soon learn how to lose baby weight fast while breastfeeding based on your body’s own metabolism and needs.

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12 thoughts on “How to Lose Baby Weight Fast While Breastfeeding

  1. Hi Chris ,

    Nice and very interesting article! I have two beautiful children and have breastfeeding them for about three years. I can tell you I never in my entire life been so slim. In fact I gain a lot of weights while being pregnant, but then after I give birth I start to loose weight thanks to my babies. They had a good appetite:) Of course I didn’t eat sugar, bread and stuffs with a lot of calories. When I spotted breastfeeding then I regain few pounds. However, it was a great experience !
    Thank you for this awesome blog

    1. That’s great to hear Daniella! Top marks for avoiding the sugar and white breads as well 🙂
      Thanks for stopping by and taking the time to leave your opinion – glad you enjoyed your visit!

  2. Hey Chris,

    Thank you so much for sharing. I wish I had this information a few years back when I was a new mom. I felt so guilty that I didn’t breastfeed and I thought the weight gain was because of my choice. I hope every new mom reads your post and understands the dynamic of healthy weight loss after pregnancy. I really like the section on “Be easy on yourself.” Why don’t medical professionals offer this type of advice?

    Thanks again,


  3. Great article! I’m sure lots of new mothers could get plenty of use out of this! I had no idea how many calories were burned just by breastfeeding! I have 2 kids myself, but we had to use formula. I have heard a lot of women use these “breast milk cookies” (breast milk is not an ingredient so I’m told!) to help produce more milk, would you suggest these or finding something else to help produce more?

    1. To be honest with you Aaron, I’ve never heard of these cookies before so I couldn’t really give a trustworthy answer! 🙂

  4. More than a comment is a question but before to start let me tell you that I found very helpful this article and it’s realistic.
    My question is in regards to use apple cider vinegar to lose weight while breastfeeding.
    I hear and read that Apple cider vinegar has a lots of benefits for the body.
    I want to try it to lose some weight and to feel with more energy.
    What it’s your advice?

    1. Hi Susan, we actually have a couple of articles covering Apple Cider Vinegar on this site. The search bar at the top right of our homepage ( or any page for that matter! ) will take you straight to them! 🙂

  5. Hi Chris,

    This post is great and something that many new moms should read. There is so much in the media about these celebrities losing all their baby weight in the first 6 weeks that I think many moms feel pressure to lose all their weight as fast as they can. As you pointed out, this is not realistic. However, it doesn’t stop some from trying and for feeling defeated when it doesn’t happen. I had a cousin who had a baby 2 years ago and looks better today than before she was pregnant. She started walking with the baby every day when they baby was a few months old and the weather was nice enough to be outside. All of that walking has been great for her and the baby loves being outside too.

    1. Yeah these celebrities add heaps of pressure onto new moms – they fail to mention that they use trainers who cost more than $500 a day!

  6. I love it! Very thoughtful and easy to follow! You know, my sister has this problem. She has always been super paranoid about her weight, but then what woman isn’t right? I will pass this one to her. I really liked the video, too. Personally, I couldn’t agree with you more on the “Smart Food Substitution” thing, they say the more good we replace with bad, the better we feel and the less junk we have passing through our bodies, the longer and healthier we will live! It’s nice to have people out there rooting for us! I like to see people looking their best! My sister says thanks! Lol

    1. LOL tell your sister she’s more than welcome!

      I can’t take the credit for this article mind – it was by one of our female researchers! Thanks for stopping by and spreading the word though Eddie!

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