Can You Diet While Breastfeeding? The Truth About Postpartum Weight Loss

By Team Fitmoms

Updated on 24 Jun 2025

New mom cradling her newborn baby on her shoulder, sitting peacefully in soft light, considering Postpartum Weight Loss and dieting while breastfeeding.

Breastfeeding mothers can lose weight safely with the right balance of nutrition and patience.

Becoming a mother comes with many changes in your life. With your appetite, routine, priorities, and sleep, your body changes too. After giving birth, many mothers consider losing weight. Some because they want to feel like themselves again, others because of family and social pressures. As a society, we fail mothers who think they need to shed their baby weight as soon as they can. We hope no mother ever feels compelled to do something she is uncomfortable with. That being said, for mothers who want to lose weight because they want to feel comfortable again, many questions arise in their minds. Can I diet safely while nursing? Will it affect my milk supply? How to start?

The answer is, yes, it is possible to lose weight while breastfeeding. However, some things should be taken into consideration. Weight loss after delivery shouldn't only be about losing weight but also supporting your recovery, protecting your milk supply, and honouring your amazing, healing body. In this article, we will understand how breastfeeding affects Postpartum Weight Loss, how you can safely lose weight while breastfeeding, and the warning signs you should watch out for.

Is It Safe to Diet While Breastfeeding?

It is usually safe to diet while breastfeeding, but only with a thorough understanding of your body and proper care. You need to understand that breastfeeding requires energy, hydration, and nutrients. If you cut down calories too quickly or follow a restrictive diet, your milk supply could drop, and you might feel exhausted, dizzy, or moody. When starting a diet, new moms must be mindful that they are not excessively reducing calories. You need to approach weight loss in a kind and gentle manner so that while you lose weight, you also nourish your body to recover from childbirth.

How Breastfeeding Affects Postpartum Weight Loss

Breastfeeding helps new moms lose weight post-pregnancy. However, the weight you lose will vary from person to person. You burn around 500 to 700 calories per day due to breastfeeding. But weight loss is more than losing calories. Multiple elements play a role in your weight. Hormones, sleep deprivation, stress, genetics, and your pre-pregnancy weight all affect the process. Some moms lose weight quickly as they breastfeed, while others might lose weight much more slowly. Both scenarios are entirely normal.

The Right Way to Lose Weight While Breastfeeding

So far, we understand that weight loss for new moms needs to be through smart dieting. It needs to be through gentle, mindful steps that support their body and mind while trying to lose weight. Here is how you can lose weight while keeping your well-being a priority:

Aim for a slow and steady weight loss plan. Aim for a safe target. Don’t fall for achieving big targets fast; it could be unsafe for your health. You might risk dropping the milk supply if you lose too much too quickly.
Eat healthy whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Junk food will make you bloat and gain weight faster than anything. These healthy, whole foods will give your body the nutrients it needs to heal and care for your baby.
Do not skip meals. Many people think that they can lose weight by skipping meals. This is simply not true. Skipping meals can cause energy crashes, mess with your blood sugar, and make your body think it's in survival mode, causing it to cling to the fats. Limit your portion sizes, and try to eat every 3 to 4 hours.

New mother in postpartum, looking at her belly in the mirror while adjusting tight jeans

Many new moms feel the pressure to “bounce back,” but healing and comfort matter more than fitting into old jeans.

Depend on healthy snacks. Breastfeeding can cause sudden bursts of hunger out of nowhere. When you don't have healthy snacks prepared within arm's reach beforehand, you end up munching on something unhealthy and high in calories. So keep healthy snacks like almonds, hard-boiled eggs, or fruit on hand to avoid grabbing processed or sugary foods when hungry.
Start with gentle exercise. Do consult your doctor before you start anything. Once your doctor allows you, begin with light movement like walking or postnatal yoga. This won’t help you lose crazy numbers, but it will allow some movement in your body, which will help you feel lighter with time.
Drink lots of water. Hydration is very important when breastfeeding. If you are not hydrated, you might dehydrate quickly, get tired easily, or worse, get hungry too quickly and end up overeating.

There's no need to start with an overly complicated diet and routine. Start gently, be kind to your body, and give it time. Remember, no need to track every calorie or obsess over the scale. Trust your hunger cues and eat with intention.

Warning Signs You’re Dieting Too Aggressively

If you start a diet with professional help, it is important to understand the signs your body shows when something isn't right. If the diet doesn't suit you, your body will show signs. These could mean your approach needs adjusting:

Your milk supply drops suddenly
Your baby isn’t gaining weight well
You feel weak, dizzy, or fatigued constantly
You’re irritable, anxious, or struggling with your mood more than usual
You’re obsessing over food or weight in a way that feels stressful or consuming

Postpartum mother showing C-section scar while holding baby, wearing unzipped jeans.

The postpartum period is a time for connection and nourishment. Your body just created life; it deserves gentle care, not criticism.

These are warning signs from your body asking you to slow down. Take a step back, press pause on that diet, because you may need to increase your calories or reduce stress. Consult with a professional. Talk to a nutritionist to understand your situation better. Nutrition experts can help you lose weight without straining yourself.

Conclusion

So, yes, you can start losing weight while still breastfeeding, but remember your priorities. Nothing should be done at the expense of your or your baby’s health and well-being. You just brought a new life into this world. Your body and mind deserve kindness, nourishment, and care. If you find yourself under the pressure of your surroundings to lose weight, reach out for help and support. If you want to lose weight, not because of external pressure but because it's something you want for yourself, you can start slow with the six steps mentioned above. Do keep an eye out for running signs to avoid any complications. If you are unsure how to approach this, you can consult a postpartum nutritionist to help you guide your weight loss journey. Do not try to lose weight quickly. Keep your well-being your priority. Remember, you are not alone. It doesn't matter what number your weighing machine displays, you are beautiful as you are.

Frequently Asked Questions

Everything you need to know about the product and billing.

What is the best diet plan for postpartum weight loss?

A balanced diet with lean proteins, healthy fats, and complex carbs supports recovery and boosts metabolism. Nutrient-dense meals with vegetables, iron, and omega-3s help with healing and energy levels. Staying hydrated aids digestion, and eating at regular intervals prevents energy crashes. Avoid crash diets, as they can slow metabolism and affect milk supply.

How to stay motivated to lose weight after pregnancy?

Focus on overall well-being instead of just weight loss. Set small, realistic goals like daily movement or healthier food choices. Enjoyable workouts, tracking progress beyond the scale, and accountability through a support system can help maintain motivation. Consistency matters more than intensity, and sustainable habits lead to long-term results.

How to stop emotional eating after pregnancy?

Recognizing emotional eating triggers is the first step. Pause and assess if hunger is real or driven by stress or fatigue. Replace eating with activities like deep breathing, journaling, or short walks. A structured meal schedule, proper sleep, and hydration help control cravings and build healthier eating habits.

How to handle stress eating?

Stress eating is often a coping mechanism. Identifying stressors and addressing them through relaxation techniques like deep breathing or stretching can help. Eating balanced meals reduces sudden cravings, and keeping nutrient-rich snacks on hand prevents impulsive eating. Over time, mindful habits replace food as a stress response.

What workouts are best for new moms?

Low-impact exercises like walking, yoga, and bodyweight strength training help rebuild strength safely. As endurance improves, squats, lunges, and light resistance training can enhance muscle tone. Short, structured workouts fit into a busy schedule, and listening to the body ensures steady progress.

What is the role of nutritionist-approved food in postpartum recovery?

Nutritionist-approved food focuses on balanced, whole ingredients that aid healing, energy, and metabolism. It includes lean proteins, healthy fats, fiber-rich carbs, and essential vitamins to support recovery and overall well-being. Eating nutrient-dense meals helps regulate hormones, improve digestion, and sustain energy levels for new mothers.

What does a nutritionist plan for weight loss include?

A nutritionist-designed weight loss plan focuses on balanced meals that support metabolism and sustainable fat loss. It includes lean proteins, fiber-rich carbohydrates, and healthy fats to keep energy levels stable. Portion control, meal timing, and hydration play key roles. Instead of restrictive diets, the plan encourages whole foods and mindful eating to promote long-term results.

What is the difference between a nutritionist and a dietitian?

A nutritionist provides general guidance on healthy eating, weight management, and lifestyle-based nutrition. They may specialize in areas like postpartum health or sports nutrition. A dietitian, on the other hand, is a certified healthcare professional who undergoes clinical training and can create medical nutrition therapy plans for conditions like diabetes or digestive disorders. While both focus on nutrition, a dietitian has formal credentials and can work in medical settings.

Who is a nutritionist?

A nutritionist is a health professional who specializes in food, diet, and nutrition to help individuals achieve their health goals. They provide guidance on balanced eating, weight management, and lifestyle-based nutrition. Some nutritionists focus on specific areas like postpartum recovery, sports nutrition, or gut health. Unlike dietitians, nutritionists may not always have formal medical training, but they play a key role in promoting healthy eating habits.