Diet To Lose Weight While Breastfeeding - (2023)

Eat And Drink Throughout The Day

HOW TO: Lose Weight Fast While Breastfeeding

You probably have already noticed this but breastfeeding makes you EXTRA hungry!

To help fight off the never-ending hunger its best to spread your meals throughout the day.

So instead of having only 2-3 meals daily – aim to eat 3 smaller meals with 2-3 snacks.

Eating more often will help rev up your metabolism and also fuel your body to have more energy throughout the day.

What Diet Is Best For Weight Loss While Breastfeeding

If you are trying to lose weight, cut down the consumption of junk food, processed food, sugary beverages, and food items high in saturated fat and carbohydrates. Include more fresh vegetables and fruits for a proper diet. Mothers breastfeeding their children should always stick to a healthy diet for weight loss.

How Does Keto Affect Someone Whos Nursing

To date, there hasnt been much research on following a keto diet while nursing. As such, we can only rely on a few case studies published in medical journals, alongside anecdotal experiences of people whove tried it.

For example, some users in online forums say that they were able to eat keto while nursing as long as they kept their calories up and drank lots of fluids. Others say that they had to eat more carbs while nursing and that keto diminished their milk supply.

Personally, although I follow the keto diet, I wasnt able to maintain it while nursing.

I found it too difficult to eat enough calories and drink enough fluids to keep my milk supply sufficient. Plus, I often felt lightheaded or nauseous on days when my carb or calorie intake was too low.

Ultimately, trying to follow a keto diet ended up being a major source of stress, so I chose to include more carbs in my diet until I finished nursing.


Some people report that they are able to eat a keto diet while nursing, while others say its too difficult to stick to the diet and maintain a high enough milk supply. Keep in mind that studies are lacking.

Read Also: How Does Keto Diet Work

What Are The Different Ways To Lose Weight When Breastfeeding

There are basically two ways to lose weight. Either take in fewer calories or burn more calories.

An effective tip for weight loss while breastfeeding is to combine weight loss techniques.

Research supports that combining an effective breastfeeding diet plan and exercise will help you meet your weight loss goals more quickly .

The Good News: You Can Do It Too

Diet To Lose Weight While Breastfeeding - (1)

Dont worry, I wont keep these secrets to myself. Im passionate about sharing healthy lifestyle tips for other moms to live their best lives too, so I love to share things that have worked in my own life.

Keep reading to learn how to lose weight while breastfeeding what actually worked for me and could help you too! These are all things I did to lose weight without losing my milk supply.

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Is It Easy To Lose Weight While Breastfeeding

Breastfeeding for weight loss can certainly be helpful and a natural effort. However, the thought of losing weight when being a new mom can be overwhelming.

Christy offers advice on how to lose weight while ensuring adequate nutrition in a convenient manner. “It can be difficult to find the time and energy to eat when caring for a newborn and feeling like you are nursing round the clock.”

“Try keeping easy, grab-and-go healthy snacks on hand like yogurts, string cheese, and nut mixes. Using the bistroMD EATS option can also be extra convenient for busy moms.”

“Keep a little snack basket next to the seat you often nurse in, too. This way, you can easily grab a snack when you are nursing the baby.”

Other tips to lose weight after pregnancy include practicing meal prep and ensuring adequate nutrition. Making time for sleep and physical activity can be helpful, too.

1. Practice meal prep.

Having prepared meals on hand is undoubtedly handy, and practicing meal prep helps make that possible as a busy mom.

A weight loss meal delivery service can take care of the meal prep, too, as ready-prepared meals are delivered straight to you.

2. Increase water intake.

Drinking more water not only lessens the risk of postpartum constipation but can assist in weight loss goals.

Like snacks, keep water near common nursing stations for convenient water intake.

3. Take power naps.

A quick 20-minute power nap when baby is likewise asleep can help deter these risks.

Does Lack Of Sleep Affect Weight Loss

Studies show that at 6 months after giving birth, moms who got less than six hours of sleep per night had more difficulty losing weight than moms who slept more than 6 hours. There are lots of adjustments when you bring a baby home, and even more if there are other little people who need you.

Getting rest is important for you to be able to focus on eating healthy and find time to be physically active. Do everything you can to get enough sleep. And try not to be a superwoman until youâre got your energy back because weight control takes a lot of energy.

Show Sources

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Tips To Losing Pregnancy Weight While Maintaining Your Milk Supply:

  • On average, a breastfeeding mom needs an extra 300-500 calories per day than was needed to maintain her pre-pregnancy weight to keep a sturdy milk supply.
  • A healthy, well-nourished breastfeeding mom can safely lose up to 1 pound per week.
  • After your baby is 2 months old, exercising moderately can help you burn more fat while building muscle mass, therefore helping you shed those extra pounds.
  • I also interviewed Leigh-Ann Webster, owner of 52 Healthy Weeks, who is a Licensed Wellcoach, a Certified Personal Trainer and a Nutrition for Fitness Coach. Heres what she had to say about eating a healthy postpartum diet while trying to lose the pregnancy weight.

    “Every woman wants to return to her pre-pregnancy weight as quickly as possible. But, if youre breastfeeding, its really important to focus on foods that are nutrient dense so you have the energy to care for your baby, to put towards all of your other responsibilities, and to exercise. Remember that producing milk takes a lot of your bodys resources and energy!”

    The following foods will help you feel good so you have the energy to get through your day with flying colors. Well, maybe not quite flying colors due to the lack of sleep that comes with having an infant, but you will certainly feel better than you would with a low calorie and nutrient-deprived diet.

    Eat lots of iron-rich foods. Focus on foods like lean cuts of beef, spinach, lentils, black beans and leafy green vegetables.

    Does Breastfeeding Promote Weight Loss

    Intermittent Fasting While Breastfeeding- How To Drop Weight Fast After Baby!

    Breastfeeding should not be used as a weight loss method because you could actually gain weight while nursing if you donât pay close attention to your diet. It is it a myth that breastfeeding burns up lots of calories making milk. You will burn some stored body fat, but your body protects some fat for the purpose of breastfeeding. Many women donât lose all the baby weight until they completely stop nursing.

    Recommended Reading: Low Carb Diet Plan Free

    Realistic Tips To Lose Weight While Breastfeeding

    Sharing is caring!

    Let me guess, youve been told breastfeeding makes the weight just melt off after pregnancy but for you, the weight just doesnt seem to want to budge?

    If you are trying to lose weight while breastfeeding, you may find it more challenging than expected.

    But dont get discouraged yet! You are in the right spot.

    After my first baby was born, I had this expectation that the extra weight I gained during pregnancy would just melt off from breastfeeding.

    I was definitely misinformed and you may have been as well.

    This post will help you find some clarity and direction in reaching your postpartum weight loss goals while breastfeeding your little one.

    Diet Plan For Weight Loss During Breastfeeding

    Now, Im not the best person to ask about a diet plan for weight loss during breastfeeding for many reasons. One of my babies was born over 9lb, so I cant vouch for diet plans that work after giving birth and breastfeeding . However I have discovered some great tips that can help you get started.

    Also Check: Gluten-free Diet Plan For Weight Loss

    Adjust Your Breastfeeding Diet For Both Nutrient Groups

    Okay, so now that you have the basics down of why eating nutrient-dense foods is essential when breastfeeding, lets dive a little deeper into why its important to pay special attention to specific vitamins and minerals, too.

    The nutrients in breast milk can be categorized into two groups, depending on the extent to which they are secreted into your milk.

    If youre depleted of any group 1 nutrients, they wont secrete into your breast milk as readily. So, supplementing with these nutrients can give a little boost to their concentration in breast milk and enhance the health of your baby as a result.

    On the other hand, the concentration of group 2 nutrients in breast milk does not depend on how much mom takes in, so supplementing wont increase your breast milk nutrient concentration. Even so, these can still improve maternal health by replenishing nutrient stores.

    If all of that sounds a little confusing, no worries. Heres the bottom line: getting enough group 1 nutrients is important for both you and your baby, while getting enough group 2 nutrients is mostly just important for you.

    Do I Produce Less Milk If I Lose Weight While Breastfeeding

    Diet To Lose Weight While Breastfeeding - (2)

    When nursing, your body requires extra calories to make breast milk. Organizations such as The American College of Obstetrics and Gynecologists advise adding 500 calories a day to your regular diet to keep the process running smoothly. However, any significant dip in the calorie intake may put a spanner in the works and reduce your milk supply. That said, missing one meal will not harm your milk production, but any extended reduction in food intake might impact your milk supply.

    If you intend to lose weight, taking a gradual approach is advised. Aim for slow and steady weight loss of about a pound to a pound and a half a week. The exact amount of calories you need to consume depends on your weight and activity level. For most people, a reduction of around 770 calories a day will result in the loss of 1.5 pounds a week. Rapidly losing weight could cause a shock to your already frazzled system and will reduce your milk supply.

    Some sources also suggest waiting until your baby is two months old before implementing changes to your dietary routine. This will give your body time to adapt to the physical demands of milk production and ensure that you have an adequate milk supply. Additionally, breastfeeding burns an extra 200 – 500 calories per day, so losing weight without drastically cutting your food intake is possible.

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    Losing Weight While Breastfeeding

    Most experts agree that losing weight during breastfeeding can be safe, but that it must be done carefully and deliberately. Breastfeeding requires extra calories, and if you deprive your body of too many of those calories, theres a chance that your milk supply could decrease, explains Dr. Sherry Ross, OB/GYN at Providence Saint Johns Health Center in Santa Monica, CA.

    While it is safe to try to lose weight after giving birth, generally this shouldnt start too quickly and should be done in a healthy manner, Nina Pegram, RN, PNP, and IBCLC at SimpliFed, says. Drastically reducing calories while increasing your bodys metabolic demands is never recommended.

    Generally, parents need an extra 450-500 calories while they are breastfeeding, according to the CDC. In total, most breastfeeding parents need to consume about 2,300-2,500 calories total per day, Dr. Ross says. Some find it challenging to reach this daily calorie intake and as a result lose weight while breastfeeding, Ross shares.

    Indeed, many breastfeeding parents do find that weight loss happens naturally because of the fact that breastfeeding burns so many calories. Although unintentional weight loss during breastfeeding varies widely from one parent to another, studies have found that breastfeeding parents tend to lose more weight than their non-breastfeeding counterparts.

    Allergies In Breastfed Babies

    Very few babies are actually allergic to foods in their moms diets. The most common offender is cow’s milk, followed by soy, peanuts, eggs, wheat and other nuts. In addition to extreme fussiness and crying, babies who have a real food allergy will display other symptoms, including:

    • Occasional-to-frequent vomiting

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    Dont Skimp On Hydration

    I think hydration deserves its own section.

    This is by far the most underused strategy I can think of. Far too many new moms forget the importance of drinking water throughout the day,

    Not only is it critical for breast milk supply, but water intake is necessary for overall health and weight loss.

    Drinking pure water is one of the best ways to

    • hydrate your body,
    • help you lose weight

    The more water you drink, the less likely you will consume sugary, high-calorie beverages such as soda, juice, or milk/cream-filled coffee. These are full of empty calories with no nutritional value. This alone will help you lose weight fast.

    Get yourself a high quality water bottle and bring it with you wherever you go.

    I personally use a Yeti – which keeps my water cold for hours and hours.

    What Might Happen If A Nursing Mother Loses Weight Too Quickly


    • In most instances of too-rapid weight loss, it is not the breastmilk that would suffer, but moms nutrition and/or health.
    • Excessive dieting can result in a reduced milk supply.
    • According to Breastfeeding and Human Lactation , it is noted that fad or rapid weight loss programs should be avoided because fat-soluble environmental contaminants and toxins stored in body fat are released into the milk when caloric intake is severely restricted. I was unable to find a definition of severely restricted but I expect that it is significantly under 1500 calories per day . Ive included information on a study on this subject below. See also the info at this website regarding environmental contaminants and breastfeeding.

    Read Also: Low Carb Diet Meal Plan

    Easing Into Postpartum Exercise

    Being mindful of what you eat is the best way to jumpstart your metabolism and lose weight while breastfeeding without sacrificing the quality or quantity of your breast milk, but postpartum exercise should be part of your regime too. Not only will it boost your energy, but engaging in light movement as soon as you feel up to it will help get your stretched-out abdominal muscles back into shape.

    Its not just about the extra pounds your body tissue changes too, says Susan Clinton, PT, a physical therapist and co-founder of Embody Physiotherapy and Wellness in Sewickley, Pennsylvania. A lot of people look at a drooping belly as fat to lose, but its more that the muscles need to learn to come back into a shortened position to be part of the abdominal wall again.

    The natural weight-lifting program of early motherhoodlifting your newborn, walking up and down stairs, pushing the strollerare enough to get started in the first two or three weeks after giving birth, says Clinton, noting that even women who didnt experience tearing or an episiotomy need time for their pelvic muscles to heal. As long as youre staying active, your body will start to change, she says.

    Other ways to help tone your muscles after giving birth and lose weight while breastfeeding:

    Do Kegel exercises to help strengthen your pelvic muscles more quickly.

    Pull in your stomach, which can also help toughen up muscles.

    Go for a walk, even a short one, each day.

    Weight Loss For Mothers

    How can I lose weight safely while breastfeeding?

    You are not alone in wondering about losing weight. Many women are anxious to return to their pre-pregnancy shape and weight after childbirth. Do try to remember that your pregnancy weight wasnt gained overnight so it wont disappear that quickly, either.

    While breastfeeding burns about 500-700 calories extra per day to fuel milk making, this may not always contribute to weight loss postpartum many factors like pre-pregnancy weight, diet, physical activity level, etc will impact weight loss after birth . On average, exclusively breastfeeding mothers may see a loss of 1-2 pounds a month and over time, breastfeeding moms tend to lose more weight than mothers who do not breastfeed .

    When can I start losing weight?

    It is recommended that you wait at least 6-8 weeks postpartum to start to lose weight, as your body needs this time to recover from childbirth and establish a good milk supply. Many mothers lose weight in the early months by following a well-balanced diet and eating to hunger.

    What are the recommended guidelines for weight loss?

    Breastfeeding mothers should consume at least 1800 calories a day and can safely lose around 1 lb/week . Aim to eat a diet rich in fruits and vegetables while minimizing empty carbohydrates and junk food. For some, consuming 1800 calories/day does not allow much room for weight loss via cutting calories however, you can pair dieting with exercise to promote weight loss at a safe pace.

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    Exercise Most Days Of The Week

    If youre wondering how to lose weight while breastfeeding, exercising regularly is a key component of success.

    Expend extra calories by staying physically active to burn fat and make weight loss feel like a breeze.

    Regular exercise also helps boost your mood, lowers your risk of depression, increases energy, and reduces your risk of developing chronic diseases like high blood pressure and diabetes.

    Aim for a least 30-60 minutes of exercise most days of the week.

    Combine aerobic workouts, such as walking, jogging, cycling, rowing, jumping jacks, aerobics classes, etc. with strength training exercises.

    Weightlifting, body weight, and exercise band workouts are all forms of resistance training that help increase muscle definition and burn fat.

    If you dont have workout equipment at home try pushups, squats using your own body weight, lunges, calf raises, wall squats, planks, lying leg raises, and sit-ups to tighten and tone up.

    Aim to stay active all throughout the day in addition to formal exercise by boosting activities of daily living.

    This might include taking the dog for a walk, doing yard work, washing dishes, doing laundry, going grocery shopping, playing with your children outside, or cleaning the floors or windows.


    Can I lose 10 pounds in a month while breastfeeding? ›

    Most moms can safely lose up to 1.5 pounds per week or 6 pounds per month after the second month and not affect milk supply or baby's well being. One study has suggested that short-term weight loss of 2.2 pounds (1 kg) per week is not a problem (in this study, moms dieted for 11 days).

    How can I lose 10 pounds in 3 weeks while breastfeeding? ›

    Here's the quick list of the 5 tips for losing 10 lbs while breastfeeding, then I will go into detail on each one:
    1. Switching to a Nutrient-Dense Diet.
    2. Eating Enough Protein.
    3. Fasted Cardio/Walking.
    4. High-Fiber Snacks.
    5. Strength Workouts.

    What weight loss is safe for breastfeeding? ›

    A slow, gradual weight loss of 1 pound per week or 4 pounds per month is a safe goal for breastfeeding moms who wish to lose weight. Women who eat less than 1,800 calories per day may reduce the amount of milk their bodies make.

    Why is losing weight so hard breastfeeding? ›

    The reasons why some women may have a harder time losing their baby weight while breastfeeding can be diverse. For one, breastfeeding tends to increase hunger. Studies show that some women eat more and move less while nursing — compensating for the extra calorie burn of breastfeeding ( 17 ).

    How to lose weight fast without exercise while breastfeeding? ›

    1. Aim to eat foods that contain high amounts of Omega 3's. ...
    2. Eat consistently throughout the day. ...
    3. Eat lots of iron-rich foods. ...
    4. Eat a diet that rich in complex carbohydrates. ...
    5. Eat a diet that is rich in calcium and protein. ...
    6. Aim to eat the color of the rainbow each day when you are choosing fruits and vegetables.
    Sep 3, 2012

    How to lose 20 pounds in 2 months while breastfeeding? ›

    How to Lose 20 Pounds While Breast-feeding
    1. Breastfeed as often as the baby shows hunger cues and avoid giving the infant formula. ...
    2. Decrease your caloric intake to around 1,500 to 1,800 calories a day. ...
    3. Eat smaller, more frequent meals. ...
    4. Exercise for 30 minutes or more, on most days of the week.

    How can a breastfeeding mother lose belly fat? ›

    6 easy steps to lose belly fat after delivering a baby
    1. 01/7​6 easy steps to lose belly fat after delivering a baby. ...
    2. 02/7​Breastfeed your baby. ...
    3. 03/7​Eat frequently. ...
    4. 04/7​Start exercising. ...
    5. 05/7​Start with a simple walk. ...
    6. 06/7​Try deep belly breathing with abdominal contraction. ...
    7. 07/7​Drink ajwain water.
    Aug 12, 2020

    Why am I gaining weight breastfeeding? ›

    That may sound extreme, but nearly every mom who's ever exclusively breastfed her baby can agree that breastfeeding is a workout and makes you HUNGRY, since the body needs to replenish the calories it burns producing milk (about 20 calories per ounce).

    Is intermittent fasting safe while breastfeeding? ›

    "Intermittent fasting for weight loss while breastfeeding will not harm the baby as long as you continue regular feedings," says Bruce K. Young, MD, an internationally known leader and innovator in obstetrics and gynecology.

    How many pounds a week can you lose while breastfeeding? ›

    Breastfeeding burns up to 500 calories a day. This means that even though you are probably eating more to sustain breastfeeding, you can still lose weight. On average, if you're taking in the recommended amount of calories each day and breastfeeding exclusively, you should lose about 1 pound every week or two.

    Does pumping help you lose weight? ›

    You may lose some of the weight gained during pregnancy while exclusively pumping. Pumping mothers can burn up to 500 extra calories per day. But keep in mind, you'll need to eat often to replenish calories lost and keep up your energy levels.

    How many calories do I burn breastfeeding 3 times a day? ›

    Making breast milk and breastfeeding burns calories. Your body generally burns between 200 to 500 extra calories a day while you're breastfeeding.

    Why am I not losing weight 3 months postpartum? ›

    A lot of extra weight after baby happens because of a hormonal imbalance. It takes a while to get the hormones back on track after baby. For some women, it takes a lot longer than others. If your hormones are still out of whack after baby, it may manifest itself through an inability to lose weight.

    Does your body hold onto fat while breastfeeding? ›

    Your body will generally hold on to an extra 5-10 pounds above your pre-pregnancy weight, until several weeks after weaning and this is to protect your ability to produce milk, in case of illnesses or famine/severe calorie restriction, which is often seen in fad diets.

    What is the best postpartum diet while breastfeeding? ›

    Opt for protein-rich foods, such as lean meat, eggs, dairy, beans, lentils and seafood low in mercury. Choose a variety of whole grains as well as fruits and vegetables. Eating a variety of foods while breastfeeding will change the flavor of your breast milk.

    Will I lose more weight when I stop breastfeeding? ›

    “Breastfeeding does consume more calories. It also makes a woman's metabolism more efficient,” says Nancy Mohrbacher, IBCLC, FILCA, author of Breastfeeding Made Simple and creator of the Breastfeeding Solutions smartphone app. Once you wean, you will no longer be burning 500 calories a day simply by nursing your child.

    Can I drink lemon water while breastfeeding? ›

    Yes, lemon water is considered “safe to drink” when breastfeeding. It is most commonly recommended to stay hydrated and keep digestive issues, such as bloating, at bay (1). When breastfeeding, this healthy drink could add variety to your daily water intake.

    How do I start dieting while breastfeeding? ›

    Include protein foods 2-3 times per day such as meat, poultry, fish, eggs, dairy, beans, nuts and seeds. Eat three servings of vegetables, including dark green and yellow vegetables per day. Eat two servings of fruit per day. Include whole grains such as whole wheat breads, pasta, cereal and oatmeal in your daily diet.

    How long does it take to lose 20 pounds postpartum? ›

    Setting yourself up for postpartum weight-loss success starts by knowing how long it usually takes. Losing weight safely — about one pound per week — means that it takes most new moms between six months to a year to return to pre-pregnancy weight.

    Can I eat low carb while breastfeeding? ›

    Breastfeeding moms SHOULD NOT participate in the first phases of this diet due to the fact that low-carb diets can cause mom's body to release ketones that could pose risks for a baby. [Ketones are chemicals made when the body does not have enough insulin in the bloodstream.

    How much weight should I have lost 4 weeks postpartum? ›

    Most women lose around 13 pounds (6 kg) right after childbirth, which includes the baby's weight, as well as the weight of the amniotic fluid and placenta. When it comes to fat loss, with a healthy diet and regular exercise, you may lose about 1 pound (0.5 kg) a week.

    Can I drink apple cider vinegar while breastfeeding to lose weight? ›

    In case you are worried about your post-delivery weight or sugar levels and are looking for safe ways to control or manage it, then you'd be happy to know that drinking Apple Cider Vinegar (ACV) while you are breastfeeding is 100% safe for both you and your baby.

    Does fasting dry up breast milk? ›

    How does fasting affect the breastfeeding mother and child? Breastfeeding research tells us that short-term fasting (not eating) will not decrease milk supply, but that severe dehydration can decrease milk supply. Fasting does affect the biochemical/nutrient content of breastmilk to a certain extent.

    Does a glass of milk break intermittent fasting? ›

    Even consuming 1/4th cup of milk can easily break the fast. That's because dairy contains calories, natural sugar and carbs. One cup of milk contains 12 grams of carbs. This can easily trigger the release of insulin and break your fasting.

    Can you do one meal a day while breastfeeding? ›

    I would definitely stay away from it, even if your breastfeeding child is older. The 5:2 diet, where you eat 500 to 600 calories on two days per week is a diet that will likely decrease your milk supply over time, since eating less than 1500 calories per day has been shown to decrease milk supply.

    Does pumping burn as many calories as breastfeeding? ›

    Since a breast pump mimics a baby sucking at the breast, your body responds similarly when it comes to the metabolic response. But while both pumping and breastfeeding burn calories, breastfeeding tends to be more efficient and therefore moms who breastfeed do it more often, burning more calories in the long run.

    How much weight can I safely lose in a month while breastfeeding? ›

    On average, exclusively breastfeeding mothers may see a loss of 1 to 2 pounds per month. For those struggling to lose those extra pregnancy pounds, breastfeeding isn't the answer. Instead, the focus should be on a healthy diet and exercise.

    What causes rapid weight loss after pregnancy? ›

    The baby, amniotic fluid, placenta, and other fluids leave your body, and over the next six weeks, you will continue to lose weight as other fluids in your body return to pre-pregnancy levels.

    How many calories do you burn pumping 1 oz? ›

    Your body burns around the same amount of calories to create that much breastmilk. What is this? So, you'll burn around 20 calories for each ounce of breastmilk you produce. The amount varies for each feeding session, but you can estimate the calories in terms of how much your child drinks.

    How many calories should I eat while breastfeeding to lose weight? ›

    What are the recommended guidelines for weight loss? Breastfeeding mothers should consume at least 1800 calories a day and can safely lose around 1 lb/week (La Leche League, 2010; Lauwers & Swisher, 2015). Aim to eat a diet rich in fruits and vegetables while minimizing empty carbohydrates and junk food.

    How many calories do I burn if pump breast milk 4 times a day? ›

    Calories Expended

    This comes out to an average of over 500 calories burned a day. Also in the mix is the energy spent reproducing the milk expressed in order to maintain the milk supply.

    What is considered an oversupply of milk? ›

    An oversupply of breast milk generally refers to a mother who is able to nurse her infant, or multiples, and is still able to produce a significant amount of breast milk (more than 4-5 oz) in a pump session after a feeding.

    How many calories does pumping use? ›

    On average, pumping moms burn about 500 calories per day when breastfeeding their young infants from ages newborn to six months, and only slightly less than that at 400 per day on average for babies ages seven months to one year of age.

    Can I get in shape after 3 months postpartum? ›

    Regular exercise after you've had a baby will help you lose weight and strengthen and tone your muscles. Exercise is also good for your mental wellbeing. It's best to wait 4 to 6 months before returning to your previous level of physical activity.

    How do you get rid of stubborn postpartum fat? ›

    Tips to help lose baby weight
    1. Keep your goals realistic. ...
    2. Don't crash diet. ...
    3. Breastfeed if you can. ...
    4. Monitor your calorie intake. ...
    5. Eat foods high in fiber. ...
    6. Stock up on healthy proteins. ...
    7. Keep healthy snacks handy. ...
    8. Avoid added sugar and refined carbs.

    Why am I losing inches but not weight postpartum? ›

    You may be losing weight and gaining muscle

    If you're losing inches but maintaining your weight and you regularly strength train, you may actually be losing fat and gaining muscle. The process of gaining muscle and losing fat at the same time is called body recomposition.

    How can I speed up my metabolism while breastfeeding? ›

    Instead, Berman suggests these six quick tips to boost your metabolism and avoid excessive weight gain after breastfeeding or any other time, really!
    1. Don't go too long between meals. ...
    2. Exercise. ...
    3. Watch what you drink. ...
    4. Try to get sleep. ...
    5. Eat more fiber. ...
    6. Don't beat yourself up.
    Aug 19, 2016

    How can I lose 20 pounds in a month while breastfeeding? ›

    How to Lose 20 Pounds While Breast-feeding
    1. Breastfeed as often as the baby shows hunger cues and avoid giving the infant formula. ...
    2. Decrease your caloric intake to around 1,500 to 1,800 calories a day. ...
    3. Eat smaller, more frequent meals. ...
    4. Exercise for 30 minutes or more, on most days of the week.

    Is it harder for breastfeeding moms to lose weight? ›

    On average, exclusively breastfeeding mothers may see a loss of 1-2 pounds a month and over time, breastfeeding moms tend to lose more weight than mothers who do not breastfeed (Dewey, Heinig & Nommsen, 1993).

    How much weight can you lose per week while breastfeeding? ›

    Breastfeeding burns up to 500 calories a day. This means that even though you are probably eating more to sustain breastfeeding, you can still lose weight. On average, if you're taking in the recommended amount of calories each day and breastfeeding exclusively, you should lose about 1 pound every week or two.

    Is intermittent fasting OK while breastfeeding? ›

    "Intermittent fasting for weight loss while breastfeeding will not harm the baby as long as you continue regular feedings," says Bruce K. Young, MD, an internationally known leader and innovator in obstetrics and gynecology.

    Can a breastfeeding mother do intermittent fasting? ›

    Experts say intermittent fasting during breastfeeding is a bit risky as it can be a challenge to meet caloric, nutritional and fluid requirements for new mothers as well as the child.

    What happens if you don t eat enough calories while breastfeeding? ›

    Restricting calories too much, especially during the first few months of breastfeeding, may decrease your milk supply and much-needed energy levels. Fortunately, breastfeeding alone has been shown to promote weight loss, especially when continued for 6 months or longer.

    Can I do Keto while breastfeeding? ›

    Why You Should Avoid the Keto Diet While Breastfeeding. Low-carb diets can cause a breastfeeding mother's body to release ketones that could pose risks for a baby. Ketones are chemicals made when the body does not have enough insulin in the bloodstream.


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