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Losing Weight While Breastfeeding {How to Keep Your Milk Supply}

August 14, 2018

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Postpartum Weight Loss & Nursing – It’s a Balancing Act!

If you’re wondering how to lose weight after baby but you’re also looking for tips and foods to increase your milk supply, keep reading!  This blog gives tips from REAL MOMS on postpartum fitness journeys.  These are their tips & tricks to figure out your breastfeeding diet, the best foods to eat while breastfeeding, and how to increase your milk supply!

losing weight while breastfeeding and still increasing your milk supply

It’s been a hot minute since I had this issue.  My youngest is four so the days of nursing and diapers are becoming a memory.  Excuse me while I cry myself to sleep!!!

losing weight while breastfeeding and increasing your milk supply
My oldest – 2 months old!

But seriously – so many mamas I chat with are in this boat!  You are postpartum and you want to start dropping the baby weight.  But you are afraid because you don’t want to lose your milk supply.

I remember with each of my daughters, the second I was cleared to exercise, I was on it!  Losing weight while breastfeeding could happen!  I was on a mission.  As much as I loved my two sweet girls, those months after where you are dealing with loving to love your new body, it’s not easy.

My goal was to get back in the swing of things as quickly as I could without losing my milk supply!  And I know that is the goal of so many other moms!

Here are the Top 7 Tips from Real Moms on How to Keep Your Milk Supply & Losing Weight While Breastfeeding

1 – Hydration!  Hydration is key!  This was overwhelmingly the #1 recommendations when I polled my Instagram and fitness community.  Make sure you are drinking tons (and I mean tons!) of water!

2 – Eat Real Food.  As much as you can forgo processed convenience food and opt for whole foods.  It can be hard to manage figuring out what you need to eat when you have a baby to care for!  Some quick ideas for snacks while breastfeeding are fresh fruits, almonds, hard boiled eggs, cheese, veggies, and greek yogurt.

3 – High Protein, High Fat.  Eating meals with higher protein and fat count will help to keep you satiated.  Think chicken breast, avocado, coconut oil, leafy greens, legumes.  This article by Livestrong has some great breastfeeding diet food ideas that are dairy free!

4 – Don’t Cut Your Calories.  This is probably the worst thing you can do if you’re working on losing weight while breastfeeding.  Experts say you should be eating 300-500 calories more than normal to make up for the milk production.  Keeping a food diary is a good way to figure out if you are eating enough.  It may take some trial and error to see what works!

5 – Try Brewers Yeast – this is a natural supplement to help you increase milk supply!  You can sprinkle it on oatmeal or add it to a shake.  I also used Motherlove More Milk Supplement.  It was totally worth it to include this supplement in my regimen.  It helped to increase my supply so much and felt like it was almost immediate!

6 – Pump after nursing sessions.  Even if it’s just once a day, pump for 5 minutes more!  I did this with my second and it helped to train my brain to make more milk.

7 – Be patient!  None of us were made to be nursing experts.  It helps to connect with other moms to see what is working for them.  My online community has so many moms who are going through the same thing!  You can join for free here!

Have you tried any of these tips?  What has worked for you for losing weight after baby?  Tell me about it in the comments!

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