How To Lose Weight Quickly While Breastfeeding (Without Losing Your Milk Supply)
Over the past seven months, I have lost 27 pounds while breastfeeding. This journey has had so many ups and downs, but it has been the best thing I’ve ever done for myself. Today, I am going to share what I have learned about postpartum weight loss, while giving you tips on how to lose weight quickly while breastfeeding!
Disclaimer: I am not a medical professional. Please consult your physician before making any diet changes.
Table of Contents
Is It Safe To Lose Weight While Breastfeeding?
When I first began breastfeeding, I was extremely concerned about my milk supply. I made lactation treats and pumped extra after my baby ate, all in the name of preserving my supply. All these snacks caused me to gain weight while breastfeeding. This made me realize that it was going to take some effort to lose the baby weight, but I did wonder if it was safe to lose weight while breastfeeding. Fortunately, after doing some research, I have learned that losing weight quickly while breastfeeding is possible to do safely (and can be done without affecting your milk supply)!
Safety Tips For Losing Weight Quickly While Breastfeeding
Aim To Lose One Pound A Week
Losing one pound per week is considered safe while breastfeeding. While this may not sound like quick weight loss at first, time will fly, especially during your baby’s first year. If you lose one pound a week, that’s 52 pounds in a year! I’ve stuck to this rule and have lost 27 pounds in about 27 weeks.
Always Eat At Least 1800 Calories A Day
If you eat less than 1800 calories a day, you are at risk for a drop in milk supply.¹ Breastfeeding burns a significant number of calories, which means you must fuel your body for it to make milk. 1800 calories a day may still be too low of a deficit for many moms, but make sure you never go below this number.
Eat A Variety of Foods From All 5 Food Groups
Eating from all five food groups (fruits, vegetables, grains, protein, and dairy) will help you meet your nutritional needs.¹ If your baby is unable to tolerate dairy, check out my guide on going dairy-free while breastfeeding.
How I Lost Weight Without Sacrificing My Milk Supply
There are multiple lifestyle changes that I made that allowed me to lose weight quickly while breastfeeding. While they all seemed daunting at the time, staying consistent while gradually adding in new habits is what contributes to my success. Here are the changes I implemented to lose weight postpartum.
Incorporated Strength Training
At the beginning of my postpartum weight loss journey, my main form of exercise was informal workouts (babywearing, walking). While I still make sure to do these things, adding in strength training has helped me to lose weight quickly while breastfeeding, after hitting a stall point about 5 months into my journey. As a busy mom with no time for the gym, I turned to ChatGPT to create a personalized home workout plan for postpartum moms. The AI made a workout plan that was easy to follow, and I have been using it ever since.
Reevaluated My Calorie Deficit
As I mentioned earlier, I hit a stall point in my weight loss around May of 2025. While still utilizing a calorie deficit, I was not strict about how much I was eating on cheat days. This led to me eating too many calories a week to continue losing weight. So again, I used AI to help me reevaluate my calorie deficit. You could do this too! Simply input your goals and personal details, and ask the AI to calculate your calorie deficit based on those details. After reevaluating my calorie deficit, I began to lose weight quickly while breastfeeding again.
Used Calorie Cycling Throughout The Week
After learning that eating the same calorie deficit for a long period may lead to a reduced metabolism², I decided to try calorie cycling. While the science isn’t clear if calorie cycling is effective long-term, it has made it easier for me to maintain a calorie deficit. Essentially, I calculated how many calories I need to eat in a week to maintain my calorie deficit, then made low, medium, and high calorie deficit days. This gave me some flexibility on the weekends and made eating healthy less boring.
Focused On My Mental Health
It is surprising how much your mental health factors into weight loss. Personally, I am prone to emotional eating, and I lose my motivation when I am down. This made it difficult to lose weight quickly while breastfeeding. To improve my mental health postpartum, I put effort into my appearance, since I found that looking good does indeed make you feel good.
Another important thing for my mental health was continuing to see my therapist to work through any issues that came up. You can read my article on how to take care of your mental health as a new mom for more on this topic.
Final Thoughts
While losing weight quickly while breastfeeding can be challenging, it’s possible when done correctly. Focusing on eating a healthy diet, exercising, and prioritizing your mental health are the three main areas to focus on.
Remember to take care of yourself in this challenging season in life, and that your weight does not define you. Even if the weight does not fall off immediately, prioritizing these healthy habits will help you feel better and become stronger. This will serve you well as a new mom and will help you become the best version of yourself. You’ve got this!
FAQ
Is It Possible To Lose Weight Quickly While Breastfeeding Without Affecting My Milk Supply?
Yes, you can lose weight quickly without affecting your milk supply, as long as you eat at least 1800 calories a day and aim to lose no more than one pound a week.¹
How Many Calories Does A Breastfeeding Mom Need In A Day TO Lose Weight?
Most postpartum moms need to eat the same number of calories as it takes to maintain their body weight, as breastfeeding burns enough calories to put them in a deficit.
Is Intermittent Fasting Safe While Breastfeeding?
Intermittent fasting is generally not recommended while breastfeeding.³ It may cause a dip in milk supply.
References:
1. Academy of Nutrition and Dietetics. (2020, August 20). Losing weight while breastfeeding. Eatright.org. https://www.eatright.org/health/pregnancy/breastfeeding-and-formula/losing-weight-while-breastfeeding
2. WebMD. (2022, May 20). What to know about calorie cycling. https://www.webmd.com/diet/what-to-know-calorie-cycling
3. Snyder, C., & Gunnars, K. (2023, June 21). Is intermittent fasting safe while breastfeeding? Healthline. https://www.healthline.com/health/breastfeeding/intermittent-fasting-breastfeeding#safety
