Can I lose Weight While Breastfeeding?

Unrecognizable pregnant woman standing on scale

After having a baby, it’s common for women to wonder how long it will take to get down to their previous size and weight. If you are breastfeeding, your baby’s health is your number one concern, and you may wonder if it’s possible or even safe to try to lose weight while they still depend on your milk for the required nutrients they need to make them thrive. 

The good news is, yes, you can lose weight while you are breastfeeding without hurting your baby. You can ensure your milk supply doesn’t drop, and your baby gets all the nutrient-dense milk they need to grow big and strong. Even though losing weight while breastfeeding is possible, you must do it correctly. 

Limit Refined Carbs

The quickest way to start seeing the weight drop off is to limit the number of refined carbs you eat each day. Refined carbohydrates are full of sugar and calories but short on actual nutrition. Since they don’t offer you much in the way of health, taking them out of your diet will not just help you but help your baby as well. 

The foods you eat are the foods your baby tastes. If their pallet is heavy in bland sugary foods when nursing, they will be more apt to choose them once they start eating solid foods. Spare yourself the headache later and help avoid a picky eater by dropping the refined carbs and choosing healthy complex carb foods instead. Switching is easier than you think. Instead of white bread, choose whole grain. Do you love rice? Pick brown instead of white. How about a baked sweet potato instead of butter-filled mashed ones. Small changes can lead to significant results!

Drink Tons Of Water

If you have been breastfeeding for a while, you will know there’s nothing that makes you more thirsty than a nursing baby. I had to have a big glass of ice water every time my little one ate. Don’t limit yourself to drinking water when your baby is feeding; challenge yourself to up your water intake throughout the day. 

The more water you drink, the better you will feel. You’ll be less hungry for junk during the day and more satisfied with your healthy main meals. Increasing your water can help maintain and sometimes even increase milk production, which can help alleviate many moms’ concerns. There is no downside to drinking more water!


Exercise is an excellent way to boost lagging metabolisms from childbirth. Not only will your body start to re-gain its shape, but the release of endorphins will help fight off any baby blues you may be feeling. You don’t have to hit the gym hard to benefit from exercise; why not take a walk or take your kids to the park. As long as you are moving for thirty minutes a day, you will help your body lose weight and get stronger. If you’re a super motivated mama, be careful not to overdo it at first. Allow your body to heal, and make sure you have your doctor’s clearance before starting any strenuous exercise routine. 

Incorporate Lean Protein 

One of the best ways to help your body burn fat without losing muscle is to eat lean protein. Protein has enormous benefits for a breastfeeding mom, from helping you feel full longer to cutting cravings for refined carbs. Try grilled chicken breast loaded with your favorite seasonings so it doesn’t taste bland. Not big on meat, why not try pan-seared tofu with a peanut sauce?  The possibilities are endless!

Eat Your Veggies

If you struggle to feel full, veggies are your new best friend. Since they’re packed with nutrients, vitamins, and fiber, vegetables will help you meet your weight loss goals faster. Eating a diet rich in leafy greens and cruciferous vegetables will give you the energy and stamina you need to keep up with your little one. Your baby will reap the benefits of thick and nutritious milk while exposing them to the delicious taste of a future healthy lifestyle. You can’t go wrong with adding more veggies to your diet!

If you’ve wondered if you can lose weight while breastfeeding, you absolutely can! By limiting refined carbs, drinking lots of water, exercising daily, incorporating lean protein, and increasing your vegetables, you can help that scale start to drop. Discover what true health feels like for you and your baby and begin losing the extra weight – while breastfeeding – today!