7 Effective Tips To Lose Weight While Breastfeeding


Have you put on pounds of weight after your delivery?

Is breastfeeding stopping you from following a normal weight loss regime?

Are you having trouble losing weight while breastfeeding?

You are not alone, it happens with all including me. So, here is your way to go. Believe me, you can lose weight even while breastfeeding, which restrict you from dieting.

This article will guide you how to get back into your old jeans after pregnancy and while breastfeeding.

lose weight while breastfeeding

Why is it tricky to lose weight while breastfeeding?

Following points make the weight loss difficult while breastfeeding.

  • Your calorie intake should be 1800 calories for your health and sufficient milk flow
  • Dieting is not recommended/allowed as it may result in decreased milk flow
  • You cannot do heavy exercise to lose weight soon after pregnancy
  • Weight loss medication is not allowed as it may adversely affect your baby

So all the above reasons make you believe that you cannot lose weight while breastfeeding. But wait, believe me, you can get rid of that baby weight without giving up breastfeeding.

Continue reading to know how to lose weight fast while breastfeeding.

7 Practical ways to lose weight while breastfeeding:

Here are the ways by which you can get back in shape even while breastfeeding.

#1. Breast feed

Your aim to lose those fatty layers immediately after giving birth to your baby may deter you from breastfeeding at times. But wait before you act, some studies show that breastfeeding exclusively can help getting you your pre-pregnancy body faster.

How does breastfeeding help you lose weight? By breastfeeding few calories in your body are burned in effort to produce breast milk every time you nurse your baby. So breastfeed your baby exclusively, without any restrictions. It is also beneficial to boost your baby’s immunity and good health.

You can also read more about the Benefits of Breastfeeding that You May Not Be Even Aware Of

#2. No crash dieting

Instead of going on official diet during breastfeeding stick to your healthy diet plan. It is important to follow a healthy diet for production of quality breast milk and also for postpartum recovery.

Avoid too much of oily/ fried food for a few more months. Prefer a diet that is less in calories and provides more proteins and fibers (Although take at least 1500 – 1800 calories). Include the healthy foods like fish, yogurt, pulses etc.

#3. Stay well hydrated

Breast milk is composed mostly of water. So the amount of fluids you take counts. The amount of fluid taken while breastfeeding actually depends on the number of times you breastfeed your baby.

Take a glass of water or fluid handy every time you breast feed. You may take water, vegetable soups or fruit juices to compensate your fluid requirements. Don’t let yourself thirsty for too long.

Staying well hydrated is believed to speed up the metabolism process can in turn help you to lose those extra fatty layers and transform you in your healthy body.

#4. Work out mild to moderate exercises

If you are a new mother, it is not suggested to work out vigorously in order to lose weight as it is not suitable for your body. But gradually you can start working out like brisk walking, muscle movements even while resting, moderate exercises after doctor’s consultation. This would help you to burn extra calories and revive your energy too.

Moderate exercising also help you being stress free in your post partum stage. The one who have undergone C-section should get approval from their doctor before starting workouts or even moderate exercise.

You can read about the weight loss journey of Anjana post C section and Sangeetha’s Weight Loss Journey, Diet and Exercise Regime post pregnancy.

The women who have fully recovered from their delivery and healthy to do all kinds of exercises can take up this chance to lose extra calories. It is never late to do the right thing and if you think you are late, then “It is better to be late than never”.

So, get started ladies.

#5. Get enough sleep

Many studies have proved that stress may lead to obesity and excess weight gain.

During stressed condition your body releases the stress hormones like cortisol that may trigger weight gain. So get yourself enough sleep and rest.

#6. Don’t Stress

Stress can have a negative impact on weight loss. Stress hinders proper digestion and hence slows the metabolic rate. So try to be relaxed and stress free so that the weight loss plan you are following works for you. 

#7. Aim to reduce the weight gradually

Watching your favorite celebrity moms back in their pre – pregnancy figure might make you impatient to lose your post baby weight and get back in your pre-pregnancy body. Here are the 16 fittest moms of Bollywood. But don’t aim for a fast weight loss.

If you lose your excess kilos rapidly, the toxins from your body fat are released into your milk. Hence, it is not only your health and breast milk but also your baby who may suffer from its adverse conditions. So lose your weight gradually by using above tips.

Keep patience and be optimistic. You will definitely see yourself very soon in your healthy body and attractive figure.

Know how the celebrities like Madhuri Dixit, Mandira Bedi, Aiswarya RaiTara Sharma, Malaika Arora, and Maria Kang lost there extra pounds post delivery.

Hope this article on how to lose weight while breastfeeding was informative. How long did it take for you to get back in shape while breastfeeding? Do share with us in the comments.

Also if you have any other tips that can help weight loss while breastfeeding, please share those too.

Image credit: Mothering Touch


About Author

A mom to eleven month old, Riddhi is interested in cooking, crafting and writing. She also volunteers for a newspaper.


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