What is the Safest Way to Lose Weight While Breastfeeding?

Breastfeeding is a unique period in a mother’s life, marked by both the joys of nurturing a newborn and the challenges of postpartum recovery. For many women, one pressing question is how to safely lose weight while ensuring both their own health and the wellbeing of their baby. It’s important to understand what approaches are safe—and what should be avoided—during breastfeeding.

Weight Loss and Breastfeeding—A Delicate Balance

The postpartum period is a time of profound physical and emotional change. While many mothers are eager to return to their pre-pregnancy bodies, it’s essential to approach weight loss with patience and care. Breastfeeding itself increases calorie expenditure—burning an estimated 500 to 700 calories per day—which can naturally support gradual weight loss. However, rapid or extreme dieting can jeopardize both maternal health and milk supply. The key is to strike a balance between healthy, sustainable weight loss and maintaining optimal nutrition for both mother and baby.

How Breastfeeding Affects Weight Loss

Breastfeeding is often associated with gradual postpartum weight loss. Research shows that breastfeeding mothers tend to lose more weight than non-breastfeeding mothers, especially if they were overweight before pregnancy. The process is not uniform—some women shed pounds quickly, while others may find weight loss slower or even experience weight retention due to hormonal or lifestyle factors.

• Initial Weight Loss: Most women lose about 13 pounds immediately after delivery due to the baby, placenta, and amniotic fluid.

• Ongoing Loss: Further weight reduction occurs slowly, influenced by metabolism, diet, physical activity, and sleep.

• Typical Timeline: It may take six to nine months—or longer—for many women to return to their pre-pregnancy weight.

Safe and Effective Weight Loss Strategies While Breastfeeding

Prioritize Nutrition and Caloric Intake

Breastfeeding mothers need extra calories to support milk production. Experts recommend consuming at least 1,800 calories per day to maintain energy and milk supply. Severely restricting calories can lead to fatigue, nutrient deficiencies, and reduced milk output.

• Choose nutrient-dense foods: Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats.

• Limit processed foods and added sugars: These offer little nutritional value and can hinder weight loss efforts.

• Stay hydrated: Aim for at least 12 cups (96 ounces) of water daily to support milk production and overall health.

Gradual Weight Loss is Best

A slow, steady approach is safest—aim for a loss of about one pound (half a kilogram) per week, or up to four pounds (two kilograms) per month. Rapid weight loss can compromise milk supply and maternal health.

Don’t Skip Meals

Skipping meals can slow metabolism, reduce energy, and negatively impact milk production. Instead, eat smaller, balanced meals or snacks throughout the day to maintain steady energy and support your body’s needs.

Incorporate Physical Activity

Once your healthcare provider gives the green light, gradually reintroduce exercise. Start with gentle activities like walking, yoga, or swimming, then build up to at least 150 minutes of moderate exercise per week. Exercise not only supports weight loss but also boosts mood and overall well-being.

Get Adequate Rest

Sleep deprivation is common with a new baby, but rest is vital for recovery and weight management. Take naps when possible and don’t hesitate to ask for help from your support network.

Weight Loss and Breastfeeding: What’s Safe?

Many new mothers are eager to return to their pre-pregnancy weight, but it's important to approach weight loss with care while breastfeeding. Although there has been growing interest in newer medications that aid weight loss—such as GLP-1 receptor agonists—these treatments are not advised during breastfeeding. Instead, focusing on a balanced diet, gentle physical activity, and adequate hydration is considered a safer approach for both mother and baby.

What About Other Weight-Loss Medications?

Oral weight-loss medications are generally not recommended during breastfeeding, as they may enter breast milk and cause side effects in infants, including appetite suppression and possible developmental concerns. Injectable medications may be less likely to transfer, but can still cause maternal side effects (nausea, vomiting, diarrhea) that could reduce milk supply.

Alternatives to Medication: Focus on Lifestyle

Given the uncertainties and potential risks associated with weight-loss medications during lactation, lifestyle approaches remain the safest and most effective strategy for postpartum weight loss. These include:

• Eating a balanced, varied diet

• Staying physically active

• Prioritizing hydration and rest

• Seeking support from healthcare providers, lactation consultants, and registered dietitians

When to Seek Medical Advice

If you are struggling with weight retention, intense hunger, or concerns about your health or milk supply, consult your healthcare provider. They can help tailor a safe weight-loss plan, monitor your baby’s growth, and address any underlying issues. In some cases, if your baby is older than a year and consuming a wide variety of family foods, the risks associated with certain medications may be less—but this should always be discussed with a medical professional.

Patience and Self-Compassion are Key

Weight loss during breastfeeding is possible, safe, and sustainable when approached with patience, realistic expectations, and a focus on overall well-being. While new medications offer hope for many adults struggling with weight, their safety during lactation is not yet established, and current guidelines advise against their use for breastfeeding mothers. Embrace gradual, healthy lifestyle changes, prioritize your and your baby’s nutrition, and seek support when needed. Remember, the postpartum journey is unique for every mother—give yourself grace as you nourish both your baby and yourself.

Author: Emma Ward