Fastest way to lose weight while breastfeeding | Safely Lose Weight While Breastfeeding

If you've recently given birth, you're probably anxious to shed the baby weight that you've gained over the better part of a year. It can be difficult to lose weight after giving birth, but it is possible—about half of the weight gained during pregnancy is lost in the first six weeks after delivery due to fluid loss, placenta delivery, etc.—and most women are still five kilogrammes over their prepregnancy weight even after six months.

What is the required calorie intake for breastfeeding a baby?

Your activity level determines how many calories you should be eating to maintain a good milk supply for your child.

According to The Dietary Guidelines for Americans (DGA), women who lead somewhat sedentary lifestyles and are between the ages of 19 and 50 should aim to consume 1,800–2,000 calories daily. A moderately active person should consume approximately 2,000–2,200 calories per day. Lastly, people who lead active lives ought to eat between 2,200 and 2,400 calories a day.³

Remarkably, most breastfeeding women don't need to consume more calories—especially if they're trying to reduce their weight. The DGA guidelines allow women to increase their daily caloric intake by 450 to 500 calories if they choose not to lose weight. To shed the baby weight and keep nursing your child, you might be able to consume the same amount of calories as you did prior to becoming pregnant.

Is it possible to diet and breastfeed?

It is not advisable to embark on a restrictive diet while nursing, especially if the plan reduces your daily calorie intake to less than 1,500. To put it simply, your body requires calories in order to provide enough breast milk to sustain your child. Your milk supply may be significantly affected by cutting back on calories or eliminating specific food groups.

Does losing weight result from breastfeeding?

Breastfeeding some women helps them lose the excess baby weight quickly and easily. Sadly, it's not so easy for others.

Every day, breastfeeding burns between 500 and 700 calories.· According to a research, moms who nursed for at least six months retained roughly 0.5 kg of their baby's weight at three years, compared to mothers who never breastfed, who retained 4.8 kg.For many women, additional things may affect their weight loss journey after giving birth, even while this can undoubtedly help them lose weight more quickly than not breastfeeding. Among these are a few of these:
  • Prepregnancy obesity
  • Weight gain during pregnancy
  • Diet
  • Genetics
  • Activity level
  • Medical conditions (such as thyroid disease)
  • Maternal age: Adolescents are more likely to gain more weight and retain it. 
  • Number of previous pregnancies 

How to reduce weight while breastfeeding in a safe manner

It's crucial to speak with your doctor before making any adjustments to your daily schedule in the hopes of losing weight quickly while nursing. Every postpartum experience is different, just like every pregnancy, so what works for one woman might not be safe or successful for another. There is no set period of time for weight loss, but in general, trying to get back to your pre-pregnancy weight may take six to twelve months.

The majority of mothers can safely reduce weight while nursing their child by following these easy steps:

Choose healthy foods

What you eat and drink may be the most important thing to take into account when trying to lose baby weight. Eating a range of nutrient-dense foods will increase your milk production, provide you energy, and help you feel fuller for longer than counting calories or putting less food on your plate. A diet by itself will mostly aid in fat loss but may not enhance your general level of fitness.

When a mother is hungry and sleep deprived, reaching for junk food like chips or cookies may seem like a quick and simple fix, but choosing healthier options can have a significant impact on your long-term weight loss efforts.

Here are some wholesome choices to assist you in reaching your ideal weight and maintaining an adequate milk supply:


Lean protein: Meat, fish, and nuts can all aid in tissue regeneration, muscle growth, and fullness.

Fruits, vegetables, and grains: Rich in vitamins and minerals, leafy greens, quinoa, and citrus fruits are just a few of the foods that can boost your energy, promote a strong immune system, and assist you in maintaining a healthy weight.
Starches: When taking care of your infant, whole-grain pasta, potatoes, and beans can provide you with much-needed energy.

Choose heart-healthy fats from foods like avocados, cheese, eggs, and olive oil.
Water: Drinking lots of water can help you keep hydrated, remain alert, and cut back on munching. Avoid sugary sodas and juices.

Eat more often

Although eating more often seems paradoxical to weight loss, eating more often can help you lose the baby weight while nursing. Meal skipping or eating only three meals a day might slow down your metabolism, increase feelings of lethargy, and completely stop your weight reduction. You may sustain steady weight loss, an active metabolism, and high energy levels by eating a healthy snack like cheese, fruit, or nuts twice a day in between meals.

Avoid these foods while breastfeeding

Although strictly following a diet while nursing isn't the healthiest approach to lose weight after giving birth, it can help new mothers avoid specific foods if they want to feel and look their best. Among them are:

  • Sugary meals including soda, cookies, and ice cream that can aggravate inflammation
  • Snack items like chips and crackers that are low in nutrients, empty calories, and don't satisfy your hunger
  • Alcohol, which is consumed in excess and transferred through breast milk, may harm your unborn child's development

Incorporate light exercise

Take it slow when exercising when your doctor has cleared you to do so. Whether or not you were a regular exerciser prior to becoming pregnant, your body has undergone significant changes over the past nine months or longer. Remembering this, make sure to gradually resume your exercise regimen. You can shed fat and increase your cardiorespiratory fitness by exercising.

Here are some doable strategies for maintaining an active lifestyle while nursing without going overboard:
  • Take your infant for a stroll through the community.
  • Practice yoga for twenty minutes.
  • Engage in Kegel exercises⁵ to fortify your pelvic muscles throughout the day.
  • Attend a postpartum exercise class to meet other new mothers and get support.

Prioritize sleep

While it may seem unfeasible to sleep at home with a newborn, getting as much rest as you can is crucial if you're attempting to shed baby weight. Getting more sleep will help your muscles recover from activity, reduce your desire for snacks, and increase your energy levels.⁶ Napping when your baby does is one method to get the rest you need during the day.

Be patient with yourself

Recall that just as you did not grow your baby over night, you should not anticipate that your body will heal itself over night. Giving yourself the time you require to recover from childbirth, get used to your new routine with a baby, and gradually shed the weight you gained during pregnancy might be challenging, but it's crucial for your general and mental well-being. Keeping this in mind, don't be afraid to take action to lessen stress and make the most of your postpartum experience.