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Weight Loss While Breastfeeding

Many people are concerned about losing weight after giving birth. However, if you are a breastfeeding mother then you want to make sure that your approach to weight loss does not interfere with your milk supply.

Recommended changes to your diet:

Focus on Whole and Unprocessed Foods in Your Diet:

Try to focus on eating fruits, vegetables, protein and healthy fats, such as olive oil, avocados, nuts and seeds. Try to avoid processed foods that do not offer the same nutrition and can also contain added sugars as well.

Keep Healthy Foods Available:

Keep healthy options available, such as nuts, yogurt, grilled chicken, hummus and veggies, or apples and peanut butter. This will help curb hunger and help avoid the temptation to grab a quick processed food.

Stay Hydrated:

You will feel thirsty when breastfeeding so make sure to listen to your body and drink to thirst. Avoid high calorie drinks such as soda, sweet tea and sugary coffee.

Reduce calories in moderation:

Your body does need about 500 extra calories during lactation for your body to be able to continue adequate milk production. If you are consuming less calories, there is a risk of your body not producing adequate volumes of milk for your baby. Infant Risk Center has a calculator that you can use to calculate your energy needs based on your height, weight and level of daily activity. Visit Infant Risk Center to determine your needs.

Seek professional help

If you are struggling to meet your goals, you can consult with a registered dietitian to help you create a personalized plan for you. Check with your insurance provider to verify if you are eligible for this service.

Exercise

If your doctor has cleared you for exercise then you can start exercising slowly. Begin with walking or lighter activities. If your body is tolerating light exercise well then you can begin to add in exercises that are moderate in intensity, such as bike riding, hiking, and running. Strength training can also be a part of your routine as well, making sure to take it slow to allow your body to adjust. You can find exercise plans that are specifically tailored for women in the postpartum period. Nourish Move Love has a free Postpartum workout you can use at home.

Weight Loss Medications

Infant Risk Center does state that oral weight loss medications are generally not recommended for use in breastfeeding mothers. They are doing research to study the use of GLP1 drugs, such as Wegovy, Ozempic and Mounjaro, in breastfeeding mothers. There is more research to be done, but they state that there are concerns about the nutrient profile of the mother’s milk being affected, leading to babies that are not getting adequate nutrition and causing issues with infant growth. Therefore, at this time these drugs are not recommended for use in breastfeeding mothers.