Staying hydrated, exercising daily, following a healthy diet, and focusing on a high-protein, low-carb intake is the fastest way to lose weight while breastfeeding. If you are someone wondering how to lose weight while breastfeeding, this blog is for you. In this blog, I’ve mentioned 6 weight loss tips that you can implement to bring positive changes to your body.
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How to Reduce Weight While Breastfeeding?
You can lose weight while breastfeeding because on an average breastfeeding moms burn a maximum of 700 and a minimum of 500 calories per day. However, the amount of weight loss differs from person to person. One of the best ways for weight loss during breastfeeding is to take suggestion of your family doctor because the expert can help you or guide you better regarding how many calories you need to take on a regular basis. It can help you get postpartum weight loss tips and may easy for you to concentrate on exercise or yoga after childbirth.
Honestly speaking, I was a breastfeeding mother to a cute daughter, and I didn’t get any ‘me time’ throughout the day. Back then, I believed that losing weight required having enough time for yourself. Due to breastfeeding, I used to feel hungry most of the time. I knew many people recommended a high-protein diet for natural weight loss, but it wasn’t possible to cook separately—especially with a family to care for. My baby was very naughty; she stayed active at night and didn’t let me sleep. During the day, I had various household tasks along with baby care, so it was hard for me to make time for exercise or any physical activity.
How Many Calories Are Necessary for Breastfeeding Moms?
Based on the recommendation, women need to consume an additional 500 calories per day. However, if you want to reduce your weight while breastfeeding, then make sure you are taking nutrient-rich foods, such as vegetables, fruits, whole grains, lean protein, etc. Apart from that, you need to avoid foods like cookies, white bread, pasta, baked goods, and fast foods. Right now, I am taking calcium, L-Carnitine methylcobalamin supplements because I think the food that I consume on a daily basis doesn’t provide me with much energy and calories. You can also take a good multivitamin based on the suggestion of your doctor.
Can We Do Dieting While Breastfeeding?
You may be eager to lose weight, but breastfeeding doesn’t let you meet your desired goal. Don’t restrict your diet because you can experience low milk supply easily and cannot achieve important nutrients. Also, don’t take weight loss pills because these products include medications, herbs, and other substances that can harm your baby’s health. Instead of this, you can take the assistance of your doctor and ask for supplements that you can take while breastfeeding.
You need to remember that women should need 450 to 500 calories per day to stay energized and producing sufficient milk for their babies. According to the dietary guidelines, the calories intake can vary from women to women. For
- Lazy lifestyle: 2,200 to 2,500 calories daily.
- moderately Way of Living: 2,400 to 2,700 calories daily.
- active lifestyle: 2,600 to 2,900 calories daily.
The goal should be to consume well-balanced diet that includes fruits, whole grains, lean protein, vegetables, and you can take vitamin or calcium supplements as advised by your doctor. However, foods like cookies, pasta, baked goods, white bread, or junk food are not safe to use while breastfeeding.
Diet Plan for Breastfeeding Mothers to Lose Weight
| Meal | Menu |
| After Wake Up 7:00 AM | Have 1 glass of lukewarm water with honey or 1 glass of lukewarm water with overnight-soaked jeera (cumin) seeds. Also, consume overnight-soaked almonds, walnuts, and kishmish (raisins). |
| Breakfast: 9:00 AM | Poha or Oats, 2 slices of Whole Wheat Bread + Peanut Butter OR 2 Eggs or Upma |
| Mid Morning: 11:00 AM | Any fruit of your choice (Eg. Payapa, Apple, Orange) |
| Lunch: 2:00 PM | Boiled Rice + Dal + Salad + Curd |
| Evening: 4:00 PM | Roasted Makhana One Bowl |
| Dinner: 7:00 PM | 1 Bowl Wheat Porridge+ 1 Cup Salad OR 1 Cup Dal+ Roti |
| Before Bed Time: 10:00 PM | Turmeric milk or Plain Milk |
How to Safely Lose Weight while Breastfeeding
- Do not fasting. With a new baby, you need to eat, but the right food so that you can get more energy and at the same time lose weight.
- Do not full your stomach at once. Try to divide your meals into 5 to 6 items. For example, instead of eating two eggs or two chapattis, you can consume 1 and later you can get a healthy snack in between your larger meals.
- Eat healthy breakfast. Do not start your day with intermittent fasting, mainly when your baby is highly dependent on your milk. By doing this, you can face challenge while producing milk and feel low in the morning.
- Try to include more protein and fiber in your foods. You can consume oats, carrots, cucumbers, apple slices, oranges, brown bread, carrot, peanut butter.
- Drink at least 12 to 13 glasses of water. Keep a water bottle with you
- Avoid drinking juices and sodas that have high calories and sugar. These drinks contain artificial sweeteners and harmful ingredients that may difficulty for you to get flat tummy while breastfeeding.
- Choose fruits gives you nutrients and vitamins. Avoid fruits that have high calories.
- Choose baked or boiled foods rather than junk or fried foods
- Limit sugar, trans-fats, saturated fats, and sugar.
6 Tips to Lose Weight While Breastfeeding
Stay Hydrated
Drink at least 8 glasses of water daily because it can burn unwanted pounds and improve your overall health. Water helps maintain your regular body functions, like digestion, transportation of nutrients, and milk production, and makes it easy for you to keep your kidneys toxin-free. Water is also good for your muscles. It protects you from overeating and provides a great glow to your skin.
Eat Fruits & Vegetables
Fruits are a great source of minerals, vitamins, and other nutrients. With fruits, you can transfer lots of fiber to your body and avoid constipation. Try to eat one fruit on an empty stomach. You can prepare any smoothie of fruits and vegetables. Add some blueberries and strawberries with spinach, banana, and almond milk to feel fresh and healthy during breakfast. If you feel hungry between meals, you can eat some slices of carrot, cucumber, an orange or raw vegetables rather than processed.
Consume More Protein
Start your meal with protein because it is derived from a number of foods. You can also consider lean protein if you are non-vegetarian, such as fish, chicken, eggs, etc. Also, try good quality protein powders and add a scoop to your morning smoothie. Make sure you need approximately 25g of protein in your diet. If you want to lose weight while breastfeeding, get more protein and transfer to your baby while producing milk.
Moderate Exercise
Exercise is one of the best ways to shed more kilos. It helps build physical strength and improve circulation and mental well-being. Yet, it is hard to exercise when you are caring for your baby 24 hours a day. When you think to lose weight while breastfeeding, the first thing that comes to our mind is going to the gym, but you can’t make this possible if you don’t have family support in terms of taking care of your child in your absence.
Get Enough Sleep
Sleep is as essential as diet and exercise, but you can’t get enough sleep if you are breastfeeding your baby at night. Take short naps when it is possible. It will help you feel relaxed and help you avoid frustration, anxiety, and the risk of postpartum depression.
Talk to an Expert Nutritionist
If you need some motivation and want to lose weight during lactation, you need to consult with an expert nutritionist who may suggest a good diet plan, a moderate exercise routine, and some ways to live a healthy lifestyle.
Frequently Asked Questions
How to Lose Weight in 2 Weeks While Breastfeeding?
Losing weight immediately after childbirth is not recommended, as your body is still recovering and you may experience severe pain, periods, and emotional stress in terms of taking care of your baby around the clock.
However, you can focus on maintaining a healthy diet and doing light physical activity if you have time in the morning or evening. Additionally, drinking plenty of fluids and getting proper rest are essential for both your health and your baby’s well-being. It’s also important to remember that hormonal changes after childbirth can make it challenging to lose weight in the beginning. One of the best times to start losing weight is after one year, especially once you’ve stopped breastfeeding.
As a mother of a beautiful daughter, I started hitting the gym after one year of breastfeeding and began focusing on weight loss. I incorporated more cardio exercises, received strength training from a personal trainer, followed a protein-rich diet, and most importantly, made sure to keep myself happy. This holistic approach helped me lose 7 to 8 kilos within 4 to 5 months.
Why Am I Losing Weight While Breastfeeding?
From my personal experience, excess body weight can be a major reason for back pain and cramps, especially when you’re consuming food but not burning enough calories. While research suggests that women can lose weight while breastfeeding, this isn’t always true. In my case, I actually gained weight during breastfeeding. Possible reasons include hormones changes, stress, consuming food rich in ghee or oil, and a lack of physical activity. Therefore, it entirely depends on your diet and the level of physical activity you maintain during breastfeeding.
Can You Suggest Home Remedies for Losing Belly Fat While Breastfeeding
If you want to lose weight while breastfeeding, you can include ajwain water and a protein-rich diet—such as oats, poha, brown bread, and papaya—may experience faster belly fat reduction while breastfeeding. Many new mothers face difficulty when it comes to lose weight while breastfeeding because the process is not simple. It is important to take your time. Begin with gentle activities like walking or cycling; you can even take your baby along in a stroller. Joining a yoga class can help your body gradually get back in shape, and starting pelvic exercises can strengthen your core and support recovery.