5 Realistic Ways to Lose Weight While Breastfeeding – A Self-Care Guide for Postpartum Moms
After I had my son, I was the heaviest I had ever been. I weighed 180 lbs. after giving birth, which was extremely disappointing to me.
Four months later, in January 2025, I was 182 lbs. This was especially frustrating since I was breastfeeding. I had heard that losing weight while breastfeeding was easy, but for me, it was the opposite.
I had never been hungrier than when I was breastfeeding, which left me feeling depressed. I thought I would never lose the pregnancy weight! However, in January of 2025, I fully committed to losing weight.
These 5 simple changes helped me lose 15 lbs while breastfeeding — without extreme diets or intense workouts. If you’re a new mom struggling to feel like yourself again, I hope they help you, too.
Let me just start by saying: it didn’t happen overnight. It wasn’t dramatic, and it wasn’t perfect. But I did lose weight while breastfeeding—and I did it without cutting out the foods I love or doing intense workouts that made me dread each day.
My journey began with small, manageable changes.
I made a few shifts that felt doable. That’s the key. Postpartum life is wild. You’re tired, healing, feeding a whole human, and trying to remember what drinking water feels like.
Here’s exactly what I did that helped me lose weight while breastfeeding slowly in a way that fit my new rhythm.
Because self-care for moms isn’t selfish. It’s essential.
These tips help you lose weight while breastfeeding without compromising your milk supply.
Table of Contents
Why This Matters: Weight Loss as Postpartum Self-Care
There’s so much pressure to “bounce back” after birth, but the truth is, postpartum is a wild, messy, beautiful journey. You’re healing, feeding a tiny human, and trying to remember who you are in the middle of it.
This post isn’t about dieting for a six-pack. It’s about reclaiming your body and confidence in small, sustainable steps.
How to Lose Weight While Breastfeeding: Effective Strategies
1. Slowly Lower Calories Without Starving Yourself
Remember when I mentioned how hungry I was? After tracking what I was eating in a day, it amounted to about 4000 calories a day. This was way too much food.
Part of the problem was that I was pumping and breastfeeding, and producing about 60-70 ounces of milk per day. While this greatly increased the calories my body needed, I was still overeating.
You have to keep your extra calorie needs in mind when calculating your calorie deficit.
I started by eating about 100-200 calories less a day each week, until I got down to my actual calorie deficit in order to lose weight while breastfeeding. This helped me to avoid extreme hunger and cravings. Let me know in the comments if you want more details on how I did this!
2. Eat High-Protein Meals/Snacks
I didn’t always pay attention to protein. Before my son was born, I just kinda… ate. Whatever sounded good. Even while dieting, I just focused on lowering calories.
But postpartum? Everything shifted. My hunger was wild. I was healing. I was breastfeeding. And I was tired in a way that felt like it lived in my bones.
That’s when I started focusing on protein.
And it changed everything.
Adding more high-protein foods to my meals kept me full much longer. I found I wasn’t reaching for snacks as often. When I included protein at every meal—especially breakfast—I finally felt satisfied.
I wasn’t as quick to reach for a sugary pick-me-up either.
It’s important to note that postpartum women need more protein. Recovery from birth and milk production requires it.
Your body is recovering from birth, producing milk, rebuilding muscle, and running on minimal sleep. Protein supports tissue repair, hormone balance, and can even help with mood regulation (yes-please).
According to the American Pregnancy Association¹, postpartum women should aim for about 71 grams of protein daily, especially when breastfeeding.
One way I get my protein is with this chicken salad recipe. It’s easy to make and will help you lose weight while breastfeeding without sacrificing taste!
So if you’re deep in the postpartum fog, hungry all the time, and wondering where to even start? Start with protein. It won’t fix everything, but it’s a gentle shift that really, truly helps you lose weight while breastfeeding. This is one change that I plan to maintain for the rest of my life.
¹ Source: American Pregnancy Association. “Nutrition During Breastfeeding.” www.americanpregnancy.org
3. Babywear For Daily Movement
Exercise is essential to lose weight while breastfeeding, but postpartum with a newborn is challenging. The gym felt almost impossible to reach.
I tried to go a couple of days a week, but juggling a baby and everything else was overwhelming.
That’s when I made a shift. Instead of stressing over the gym, I started incorporating exercise into my new routine in a way that worked for me: babywearing.
Walking became my thing. And with my baby strapped to me, it was like hitting two birds with one stone. I was getting my body moving, but I was also bonding with my son in a way that felt natural and easy.
I’d slip on my baby carrier, head out the door, and go for a long walk. Sometimes, it was just around the block. Other days, we’d go farther. The rhythm of walking with him close to me became calming and surprisingly energizing. It was also the perfect way to get my son to take a nap!
What I didn’t expect was how much it helped with weight loss, too. Babywearing adds some extra weight, giving you a low-impact but effective workout. You get to burn calories, improve circulation, and, most importantly, connect with your baby.
It wasn’t a hardcore gym session, but it was exactly what my body and mind needed during such a busy season.
I am still babywearing to this day! Even if we don’t make it for a walk outside, I can still get some exercise while cleaning up around the house.
So, if you’re struggling to find time for exercise postpartum, try babywearing. It’s simple, low-stress, and it checks all the boxes. Even if you aren’t trying to lose weight while breastfeeding, it is still an excellent form of exercise.
Plus, you get to enjoy the sunshine while doing it!
4. Don’t Let One Bad Day Derail You
Here’s the thing: When you are trying to lose weight while breastfeeding, there’s this misconception that you have to be perfect every day. That if you eat one cookie, miss a workout, or indulge in a little too much pizza, you’ve somehow failed and should just give up.
But that’s not true. Not at all.
I’ve had plenty of “cheat” days—and I use that term loosely, because let’s be honest, enjoying food is not a “cheat.” It’s life. The idea that you can’t indulge now and then is unrealistic, and honestly, it’s just not sustainable. Postpartum life is hard enough without adding the pressure of being perfect. What matters is getting back on track, not beating yourself up over one moment of indulgence.
If I ate a little more than I planned or missed my walk for the day, I didn’t let it ruin the rest of my week. I didn’t throw in the towel.
Instead, I reminded myself that tomorrow was a fresh start.
One bad day doesn’t define your progress. It’s the consistency, the long game, that makes a difference.
While dieting, I have found it better to vary the amount of calories I eat in a day anyway. It helps cut back on cravings and possibly even keep your metabolism from stagnating.
So, if you’ve had a rough day (or week), it’s crucial not to let it derail your progress. Focus on getting back to what makes you feel good without punishing yourself.
You deserve to enjoy your food and this journey.
5. Focus on Mental Health as Part of the Journey
Here’s something I never expected when trying to lose weight postpartum: the emotional toll. I wasn’t just dealing with a changing body—I was also dealing with a shifting identity, overwhelming responsibility, and exhaustion like I’d never known.
That’s why taking care of your mental health isn’t separate from weight loss—it’s foundational to it.
There were days when I needed a break more than I needed a workout. Days when journaling and crying on the couch were more productive than tracking macros. And that’s okay.
The truth is: your mental health directly impacts your habits. When I was mentally drained, it was easier to reach for comfort food or skip movement altogether. But when I prioritized my emotional well-being, I felt more in control and more capable of making better choices.
If you’re a new mom feeling stuck in the fog, try weaving in little acts of self-care that focus on your mindset. Your glow-up begins from the inside.
My Favorite Self-Care Practices That Helped Me Lose Weight Postpartum:
- Daily affirmations or journaling
- Going on solo walks or babywearing in silence
- Talking to a friend or joining a supportive online group
- Taking a shower
- Getting dressed in something that makes you feel human
Final Thoughts
Remember that losing weight is not a race! You want to make these habits part of your lifestyle. No crash diets. No extremes. This is where you will see the most change long-term. I still want to lose 15 more pounds while breastfeeding. With these five changes, I plan to achieve this goal. It is all about consistency. There are plenty of days when I eat junk food or don’t exercise. When this happens, I have to remember my goals and get back on track.
If you’re feeling discouraged, know that this process takes time. Progress might feel slow, but every small habit adds up. Whether it’s getting more protein, walking while babywearing, or simply journaling your thoughts, you’re showing up for yourself.
That’s the ultimate mom glow-up. 💛
This is the best thing you can do for your kids and yourself. Don’t wait for the perfect time to start. The sooner you make changes, the faster you will see results.
Share this with a mama who needs a reminder that she’s doing amazing!
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