How to Safely Lose Weight Postpartum While Breastfeeding

Written by: Angela Myers
Medical reviewed by: Ecler Ercole Jaqua, MD, MBA, DABOM

Crash diets and breastfeeding don’t mix. Yet, if you’re postpartum and interested in dropping some weight, a sustainable approach to weight loss can coexist with breastfeeding. The key? A breastfeeding-safe postpartum weight loss strategy that supports the gradual reintroduction of exercise and proper nutrition. This plan should protect your milk supply, and help you feel your best as you step into parenthood. 

When you’re postpartum, it’s easy to find yourself torn. You want to soak up every minute with your newborn and pick up healthy habits that let you feel like yourself again. Taking time to exercise and eat nutritious meals promises an energy and mood boost and perhaps fewer pounds next time you step on the scale. 

But if you’re breastfeeding, rapid weight loss can pose health risks. And new parents have more important things to spend their time on than hitting the gym or spending hours in the kitchen. Fortunately, time-intensive or rapid weight loss strategies aren’t the only options; it is possible to follow a breastfeeding-safe postpartum weight loss plan. (Spoiler alert: that’s what this article is going to deliver!)

“In my clinical practice, I always remind new mothers that your body is still in a profound state of healing and hormonal recalibration after birth,” says Gabrielle Francis, NMD, the chief medical advisor for Veracity, “Weight loss during breastfeeding must be gentle, nourishing, and supportive—never restrictive or stressful.” 

Ahead, we’ll dive into how to lose weight while breastfeeding in a way that supports your milk supply, postpartum recovery, and health goals—all without adding any extra stress to your plate. 

What “breastfeeding-safe” weight loss really means

When breastfeeding, you burn more calories than usual from feeding your baby, meaning you also need more calories than usual to maintain your milk supply. As a result, any postpartum weight loss plan for breastfeeding parents should follow the mantra that slow and steady wins the race and should include ample fuel for all the amazing things your body is doing.

It’s also important to not start any weight loss plan, even if gradual, until your milk supply is established. Often, not always, that means waiting until your milk supply is well established—which is commonly around six to eight weeks postpartum. After the two-month mark, limit weight loss to no more than one pound a week so both you and your baby can get the nourishment you need.

How many calories does breastfeeding burn?

While it’s normal and natural to gain weight during pregnancy, breastfeeding acts as a built-in mechanism to help shed extra pounds. The reason: breastfeeding burns calories, which can lead to steady weight loss. 

And just how many calories do you burn breastfeeding? A common estimate is an average of 500 calories per day. This estimate varies, though, and may range from about 300 to 500 calories per day, depending on feeding frequency and whether or not you’re exclusively breastfeeding.  The actual amount of calories you burn may depend on if you’re exclusively breastfeeding or using a mix of breast milk and formula, the baby’s age, and your body’s unique biology. 

The “dos”: Habits that support milk supply and gradual weight loss

“Diet and exercise are always our go-to,” says Jaime Knopman, MD, a board-certified reproductive endocrinologist, physician with Veracity, and the author of the book “Own Your Fertility.” While nutrition and movement are staples of weight management plans for anyone, breastfeeding or not, best practices look a little different postpartum.

Get nutrition essentials for milk and energy

When you hear the term “diet,” images of flavorless foods and small portions probably come to mind. That stereotype should not reflect anyone’s diet. We all deserve yummy, nutritious food, but restrictive, limited diets are especially harmful when you’re breastfeeding. “Nourishment—not restriction—is the foundation of safe postpartum weight loss,” says Dr. Francis. 

If you’re wondering what types of whole foods to add to your plate, consider:

• Protein: Protein is essential to maintaining your own muscle mass and providing the right nutrients for your baby. When possible, aim for minimally processed sources of protein, including nuts, lean meats, seafood, beans, lentils, eggs, and peas. You can also add a protein powder like Metabolic Power Protein to smoothies or yogurt. It provides 20 grams of plant-based protein per serving, covering all nine essential amino acids.

• Healthy fats: Fat is critical for your baby’s development and maternal hormonal recovery. Don’t shy away from it, but turn to healthy sources of fat when you can. Think: eggs, avocado, wild fish, and olive oil.

• Fiber-rich carbohydrates: Carbs are not the enemy society makes them out to be. That said, simple carbohydrates, like baked goods, sugary drinks, sweetened breakfast cereals, and chocolate, are best enjoyed in moderation. They don’t offer the same gut health benefits as fiber-rich carbs, which support gut health and are associated with less weight retention and weight gain one year postpartum. High-fiber options include fruits, veggies, legumes, and whole grains. 

• Iodine: The need for iodine, an essential mineral for hormone recovery, increases when breastfeeding. Iodine can be found in seafood, eggs, dairy products, and iodized table salt.

• Choline: This nutrient is essential to your brain health as well as your baby’s development (via breast milk). It can be found in eggs, meats, dairy products, beans, peas, and lentils. 

• Calcium: During pregnancy and breastfeeding, there’s a temporary loss of bone density. Calcium can help recover that loss and provide essential nutrients for your baby. We often think of dairy products, like nonfat yogurt or milk, as sources of calcium, but other calcium-rich options include bok choy, tofu, kale, and sardines. 

• Iron: During pregnancy, labor, and delivery, your body loses iron. This can contribute to symptoms like postpartum brain fog, postpartum depression and anxiety, and fatigue. To boost your iron levels, add foods like beef, spinach, lamb, and cashews.

If you’re curious how much of each food group you should get, the U.S. Department of Agriculture has an interactive tool to build your plate based on age and breastfeeding habits. For example, for a woman in her late 20s who has been exclusively breastfeeding for less than six months, the tool recommends the following plate ratio: 

• 2 cups fruit

• 3 cups veggies

• 6.5 ounces protein

• 8 ounces whole grains

Individual needs will vary depending on a number of factors. 

Prepare breastfeeding-friendly snacks

Food is fuel, which is why it’s important to eat enough to meet your daily energy needs. Yet few, if any, new parents can sit down for three full meals a day. And that’s where mini meals and snacks come in. When you’re caring for a newborn, have some nutrient-dense snacks ready—ideally options you can easily eat with one hand—in your fridge and pantry. It’s a lot easier to grab pre-prepared carrot sticks with hummus or a bag of lightly salted nuts than to make a quinoa and kale salad from scratch.

Consider supplements that safely support metabolic health

Speaking of how busy new parenthood is, many breastfeeding people find it hard to get enough nutrients from diet alone. That’s where supplements that are safe for new parents can be a good addition, particularly when paired with adequate nutrition and other healthy lifestyle habits. 

“I often recommend Veracity’s Metabolism Ignite along with a high-quality pre/post-natal supplement,” says Dr. Francis. This particular supplement, which is breastfeeding-safe from eight-weeks postpartum onward, is formulated from natural ingredients to help support metabolic health, allowing weight to come off gradually, according to Dr. Francis.

During breastfeeding, many clinicians recommend plant-based supplements that are free of stimulants or hormone-altering ingredients, as those made with animal products can impact milk supply. Also look for products with ingredients that are third-party tested by an independent organization like the National Sanitation Foundation (NSF) or United States Pharmacopeia (USP).

Supplements aren’t regulated by the FDA, meaning third-party testing is the best way to verify that they contain the ingredients and quantities on the label. Veracity products are manufactured in the United States with ingredients tested in NSF-certified facilities.

Exercise: How to safely return to movement

Once cleared by your OB/GYN for exercise, workouts are definitely back on the table. Daily movement is a great way to help maintain muscle mass and manage weight when breastfeeding. Plus, moving your body provides a mood boost, which can be a lifesaver postpartum.

That doesn’t mean you have to sign up for a marathon or join a CrossFit gym. In fact, slowly getting back into exercise aids recovery, while going from zero movement to all-out intense workouts  can limit postpartum recovery.  “I don’t recommend heavy exercise immediately after birth,” explains Dr. Francis, “as it can elevate stress hormones and slow recovery.”

If you’re like me and prefer a more objective metric to assess if you’re moving “enough,” turn to the CDC’s recommendation of 150 minutes light- to moderate-intensity cardio. Activities like biking, brisk walking, swimming, and light jogging fall into this category. Plus, you can make it communal by taking family strolls or trying a new parent walking group. That social element can help fend off postpartum depression and anxiety too. 

The “don’ts”: Common pitfalls to avoid

We might sound like a broken record, but it’s important to reiterate that crash diets and detoxes don’t mix with postpartum weight loss. “Severe calorie restriction is not good for you or your baby,” says Dr. Knopman, “You are feeding another person; you must eat adequate amounts to do this!”

Another dieting technique to avoid is intermittent fasting. While this approach is effective for some people in certain circumstances, most breastfeeding parents need frequent meals, with tons of protein and an adequate amount of healthy fats. Eating only within an eight- or ten-hour window throughout the day won’t provide the frequent caloric intake you need during the postpartum period. If anything, add in a few more snacks than usual.

And when it comes to nutrition and exercise, remember that this isn’t a sprint; it’s a slow, gradual build-up of habits and routines that support you and your family. Avoid sudden spikes in exercise (say, ramping up from zero gym sessions to seven per week), cutting entire food groups without a medical reason, and generally changing too much, too fast.

Timeline and expectations for postpartum weight loss 

When researching how to lose weight after pregnancy, it’s important to remember that your body is working with you, not against you. In fact, most people a significant portion of their pregnancy weight within the first six weeks postpartum, with breastfeeding facilitating further weight loss after the six-week mark.

Here’s a timeline of how to safely lose weight postpartum:

• First eight weeks: Heal, feed on demand, and establish routines that support you and your baby. This is a great time to rest—which admittedly is hard with a newborn. Even if sleeping eight hours every night isn’t in the cards,even taking a short nap when the baby is napping counts, according to Dr. Francis. 

• Eight to 12 weeks: During this time, you can start some weight management strategies with your OB/GYN’s approval. This may look like introducing structured walks into your weekly routine, doing light strength training that prioritizes core and pelvic recovery, implementing small tweaks to your diet, and adding a supplement. Once the baby is two months old, it’s safe to lose up to one pound a week.

• Three to six months: At this point, you can start progressive strength training two to three times a week, go on longer walks or light jogs, and fine-tune your nutrition. The six-month mark is a good time to assess your health goals: double-check that they’re supporting you and your family, not adding more to-dos or stress to your life. 
  
  

Special situations that affect your weight postpartum

No two postpartum experiences are the same; that said, there are some circumstances that can impact weight management after delivery. Those who’ve had a C-section, for example, may require a slower ramp up that includes wound care and gentle mobility and movement. 

A number of underlying health conditions can also impact postpartum weight. Some of the most common include thyroid issues, anemia, PCOS, and diabetes. Healthcare providers often assess new parents for hormonal imbalances or other medical issues and can provide a customized weight management plan that takes all of this into account. 

Protecting milk supply while losing weight

The exercise and dietary strategies we’ve covered so far are generally safe and recommended. But if any negatively impact milk supply, that’s a signal to reassess. “As time goes on and your baby takes in more food, your milk supply will naturally go down. But sharp decreases mean something needs to change,” advises Dr. Knopman. 

Should milk supply dip significantly, pause any diet or exercise changes. You may also want to add in energy-dense snacks since the body burns calories to make milk. This is a great time to prepare nutritious snacks to boost your calories intake. Anything that combines healthy fats, protein, and fiber is a good place to start: think sliced apples with peanut butter or veggies with hummus. 

Working with a healthcare provider while breastfeeding

When breastfeeding, new parents should work with a healthcare provider, such as a midwife, to develop breastfeeding best practices, which include: 

• Strategies to keep feeding and pumping sessions consistent

• Safe breastmilk storage

• Other feeding safety tips

Any weight management strategies should complement, not get in the way of, these practices. Dr. Francis explains, “Weight loss should never come at the expense of your vitality or your baby’s nutritional needs.”

Many new parents benefit from working with a healthcare provider who has a good grasp of how the body changes postpartum, how to protect milk supply, and any hormonal imbalances that may affect weight. 

When a postpartum patient works with Dr. Francis on sustainable weight loss, for example, she often orders a comprehensive post-birth assessment to evaluate: 

• Risk of hypothyroidism 

• Adrenal insufficiency 

• Blood sugar problems

• Elevated cortisol level 

• Mineral or vitamin deficiencies, like low iron

• Liver stress

All these factors not only influence weight, but also how you feel and your overall health. “Getting ahead of these issues with a baseline postpartum workup ensures optimal recovery, metabolism, and milk quality for both mother and baby,” says Dr. Francis. 

After establishing this baseline, a provider can recommend next steps personalized to your needs, including dietary changes, supplement recommendations, or a referral to a dietitian and/or pelvic floor physical therapist. 

When to seek medical care 

Postpartum is an exciting time, but it can also be overwhelming. You don’t have to adjust to bodily changes and your role as a parent alone; healthcare providers can offer support along the way. 

Most likely, you have a few healthcare appointments scheduled during the postpartum period. Alongside attending those, seek medical care if you experience:

• Rapid weight loss

• Dizziness or fainting

• Sudden milk supply drop, especially if your baby’s weight gain seems slow and/or they have fewer than six wet diapers a day after the first week

• Severe pain or redness in the breast

• Heavy or new bleeding

• Severe postpartum mood changes that impact your ability to function
  
  

Key takeaways

• Throughout breastfeeding, it’s important to follow a postpartum weight loss plan that supports your energy levels and protects your milk supply. 

• Often, this plan includes a nutritious diet. Add extra healthy fats, veggies, fruits, sources of lean protein, and whole grains to your plate. 

• Getting enough nutrients for weight management is hard anytime, especially when you’re breastfeeding. Preparing quick snacks and small meals ahead of time can help. 

• With your OB/GYN’s approval and at least eight weeks after giving birth, you can add a breastfeeding-safe supplement to support metabolism and weight loss, like Metabolism Ignite.

• Also wait until your baby is  eight weeks or two months old to introduce any dietary modifications slowly. Healthy habits, like regular movement and getting rest when you can, may also support weight management. 
  
  

Frequently Asked Questions (FAQs)

Is it harder to lose weight while breastfeeding?

It can be harder to lose weight when you’re breastfeeding due to postpartum hormonal imbalances, such as elevated cortisol levels and fluctuating hunger hormones. Proper nutrition and calorie intake is important during breastfeeding, so any weight loss should be gradual to help protect your milk supply and overall health, as well as the baby’s.

What is the 4-4-4 rule for breastfeeding?

The 4-4-4 rule for breastfeeding is essentially a framework for safe breastmilk storage. It’s a simple reminder that breastmilk can be kept at room temperature for up to four hours, in the fridge for up to four days, and in the freezer for up to four months. 

What is the 3-3-3 rule for weight loss?

The 3-3-3 rule for weight loss usually refers to an easy way to stick to healthy guidelines for eating, exercise, and hydration. It stands for three balanced meals per day, three physical activity sessions per week minimum, and three bottles of water by 3 p.m. every day. Generally these guidelines work for most healthy adults. However, when you’re breastfeeding, you might need more calories than three meals alone provide (your doctor might suggest adding  nutrient-dense snacks). You’ll also want to clear any workouts until your OB/GYN gives the OK, usually around six to eight weeks after giving birth.

Does breastfeeding enhance postpartum weight loss?

Breastfeeding burns anywhere from about 300 to 500 calories extra per day, which can help with postpartum weight loss. However, it’s important to eat enough calories to keep up your milk supply while breastfeeding. Any weight loss during the postpartum period should be gradual—get your OB/GYN’s approval before reintroducing exercise and/or trying  to drop weight. 

How much weight loss is safe during breastfeeding?

During breastfeeding, sudden or drastic weight loss is not safe.Experts recommend avoiding intentional weight loss until the baby is two months old. At that point, it’s typically safe to lose up to one pound a week, under the guidance of a healthcare provider.