5 Ways To Lose Weight Postpartum (Even While Breastfeeding)
After I had my son, I was the heaviest I had ever been. I weighed 180 lbs after giving birth, which was extremely disappointing.
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.
Here’s what I did to lose 15 lbs in four months, which will also help you lose weight while breastfeeding.
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.
These tips are specifically designed to help you lose weight while breastfeeding without compromising your milk supply.
How to Lose Weight While Breastfeeding: Effective Strategies
1. Slowly Lower Calories
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 my 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.
If you want to stay full longer and keep cravings in check, high-fiber, high-volume foods are your best friends. For me, these foods were how I was able to lose weight while breastfeeding without constantly feeling hungry.
Filling up on foods like roasted veggies and fruits helped me maintain a balanced diet while still feeling satisfied.
Plus, these foods are low-calorie but high in nutrients, meaning I could eat a lot without overdoing it on the calories.
Do you want more tips, recipes, or motivation to reach your goals? Sign up for my free email list, and join me on this journey! Using practical tips delivered right to your inbox, let’s keep moving forward together.
You can also contact me with any questions or comments! You’ve got this, Mama!
One blog I swear by for healthy, delicious recipes is SkinnyTaste. They’ve got so many fantastic ideas that are both nutritious and filling. I love how they focus on making easy, flavorful meals that won’t leave you feeling deprived. And no, this isn’t sponsored—just a fan sharing what’s worked for me!
Another big change I made? Keeping junk food out of the house. If it’s there, you are more likely to reach for it. Instead, I stocked my pantry and fridge with healthy snacks. Having these on hand made it easy to grab something nutritious and not give in to sugary cravings. And here’s a little secret I swear by: keeping diet sodas around. They satisfy my cravings for something sweet and keep me from mindlessly snacking. With the right options in your house, you’re setting yourself up for success.
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 are feeling stuck or unsure of what to do next, I’ve got your back. Let’s get healthier together.
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.
Do you want more tips, recipes, or motivation to reach your goals? Sign up for my free email list, and join me on this journey! Using practical tips delivered right to your inbox, let’s keep moving forward together. You can also contact me with any questions or comments! You’ve got this, Mama
