Inside: I share all my tips on how to lose weight while breastfeeding without losing your supply.
I went my entire third pregnancy not knowing how much I weighed.
When I stepped on the scale at the doctor’s office, I would just close my eyes, as if turning a literal blind eye to my weight gain would make it all magically disappear.
But deep down I knew I weighed more than I ever had because I started that pregnancy bigger than I had ever been.
I weighed 169 when I stopped stepping on the scale before I got pregnant.
At delivery, the nurse informed me that I weighed 226 pounds.
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How to Lose Weight While Breastfeeding
I could not believe how much I weighed! At my six week postpartum appointment I had lost 20 pounds and weighed 205, but I still had another 35 pounds that I wanted to lose.
I had tried so many different weight loss methods in the past, and none of them worked long term. So I decided to try something completely different.
If you want to lose weight while breastfeeding without killing yourself in the gym, buying special diet food, or losing your milk supply then follow the tips below:
*Be sure to check with your medical provider before starting any postpartum weight loss program.
1. Sign up for Noom
Noom is a food tracking app that helps you record your calories throughout the day.
I had tried food tracking apps before. That’s how I lost 15 pounds before I had my first baby.
But here is where Noom is different: They provide short, interactive articles every day that change your relationship with food and how you handle stress, negative emotions, and setbacks.
You also get access to a personalized goal specialist and group support in the app.
The articles made the biggest difference for me in my weight loss journey this time. I learned that I don’t have to give up the foods I love to lose weight. I can eat treats, as long as I stay within my calorie limit for the day.
I also learned other outlets, besides food, for feelings of boredom, sadness, and even excitement.
When I hit plateaus in my weight loss journey (which I did) I learned how to push passed them instead of throwing in the towel or switching to another weight loss program at the first sign of stagnation.
2. Drink a lot of water
Water is essential for any breastfeeding mom so make sure you drink a lot. Healthline recommends moms aim for 96 ounces a day.
I never liked water before I became a mom, but now I can’t get enough of it. However, that doesn’t mean I always remember to drink water.
To make it easier, I like to keep the mug that I got from the hospital full of fresh water and ice so whenever I see it I remember to take a sip. I love that it has a lid and straw too so I can take it wherever I go without fear of it spilling.
3. Aim for your calorie limit to be at least 1500 a day
According to KellyMom, 1500-1800 calories is an acceptable amount for nursing moms to eat every day if they are trying to lose weight.
I personally stayed at the higher end of that range.
That amount put me in enough of a deficit to lose weight, while still providing me enough energy to make milk.
The science of weight loss says you have to burn more calories than you take in, plain and simple. If you’re not tracking your calories every day, how will you know how much to cut out?
That’s why signing up with Noom was so important for me because it helped me keep track of my calories throughout the day so I never went too far over or under 1800 calories.
And Noom is the only one who re-shaped my thinking about food and how to lose weight. Tracking your food only goes so far if you don’t know how to make the most of your daily calorie limit.
(Check out what I eat in a day down below.)
4. Don’t restrict yourself
Who has been on a diet that had labels for food?
Good, bad, low-carb, high-carb, etc.
I have. And I find that I can restrict my food for only so long before I end up giving in to my cravings, binging on the “forbidden” food and then feeling terrible about myself.
So just stop restricting yourself. Learn to live life enjoying all types of food, but in moderation.
5. Never let yourself go hungry
Even though you need to be in a calorie deficit to lose weight, that doesn’t mean that you should starve yourself.
Try to plan for 1-2 snacks throughout the day so you can refuel your body.
Letting yourself go too long without food isn’t good for your milk supply and could lead to fog eating (a.k.a. a hangry rummage through the pantry grabbing anything in sight that’s edible.)
6. Exercise with intention
One misconception a lot of moms have is that in order to lose weight they need to be in the gym 40-60 minutes 5-6 days a week.
Exercising with intention can go a lot further than killing yourself at the gym.
After my second baby, I was killing myself doing intense workouts 5-6 days a week. My body got burnt out and I dreaded anytime I had to exercise.
This go around, I set aside 20-30 minutes 3 days a week to do my favorite workouts (resistance training) and I actually look forward to my workout days!
Move your body the way you love and for the amount of time that fits in your schedule.
If that’s 30 minutes on the treadmill followed by 30 minutes of weights, great!
If that’s 20 minutes of yoga in the basement while your kids climb all over you, also great!
What should I eat to lose weight while breastfeeding?
Here’s an example of what I ate to lose weight while breastfeeding:
Breakfast: Hard-boiled eggs, protein shake, Cream of Wheat with strawberries, toast with peanut butter (200-300 calories)
Lunch: Leftovers from dinner the previous night; veggies, fruit (300-400 calories)
Afternoon snack: String cheese, chips and guac, carrots and dip, protein bar (200-300 calories)
Dinner: One of my favorite frugal meals, veggie, fruit, roll, etc. (400-500 calories)
Evening snack: Popcorn, ice cream, candy (no shame!) (300 calories)
Total calories: 1800 (give or take)
I’m so glad I didn’t have to give up the recipes and food I love to lose weight!
If a meal I cook regularly has more calories per serving than I want to eat, I’ll either have a smaller portion, make an adjustment to another meal to compensate or switch out some of the ingredients to save calories (like using cauliflower rice instead of white rice, for example).
If you’d like to get a FREE 4-week sample of the meal plan I used to lose 35 pounds, just sign up for my newsletter below and I’ll send it to you as a bonus!
I’m sure you’ve figured out where this post is going…
I did lose the 35 pounds. And in record time!
It only took me 3.5 months to shed all of that baby weight I had put on and I couldn’t have done it safely and effectively without Noom.
If you liked this post, please check out this video I made about my entire journey with weight loss and how I’ve overcome my eating disorders.
Losing weight while breastfeeding and not losing your supply really is possible if you follow the tips I mentioned above.
If you want to try Noom, you can get a FREE 14-day trial here. I love that they give you a full 2 weeks with the app before you decide to commit.
Have you already tried Noom? If so, I’d love to hear your experience in the comments.
And if you have any other questions about how to lose weight while breastfeeding that I didn’t address in this post, please leave those in the comments too!