I always thought that because you were breastfeeding, you’d automatically lose the baby weight. While it’s true for some people, it isn’t that way for all moms!

This is me 1 month, 3 months, 5 months and 7 months post-baby.

Let me start by saying this… what I did during my pregnancy, delivery and post-partum days, may not be the same as what you have done or did, but I hope to give you some insight and some new tips. Before I became a mom, I worked for years with moms and babies, am a Certified Lactation Specialist, and a Dietitian with my Master’s in Maternal & Child Nutrition.

Losing Weight While Breastfeeding

First off, great job to you for choosing to breastfeed! If you’re reading this, you’re either pregnant and thinking of breastfeeding or you’re nursing now… Kudos to you! It’s not easy, but you are providing the best nutrition to your baby! If you’re feeling discouraged in anyway, I’m giving you a big air-hug encouraging you to keep doing what is best for you! Remember, it took you 9 months to grow a real human being in your body, you are pretty awesome! You are providing nourishment and helping that baby grow with your milk, you are a super hero! Many moms say, 9 months on, 9 months to take it off. So be patient.

After 6 months, I was officially down to my pre-pregnancy weight. I still feel like my muscle tone is not back to where it was before, and I have some tummy area to lose, but I’m working on that now!

Here are 14 tips to lose weight while breast feeding:

1. Stop the mindset that you need to diet. Dieting causes stress. Stress can make you gain weight, prevents weight loss and can impact your milk supply.

2. Hydrate, hydrate, hydrate! Drink water as your source of fluids! Avoid juice, sodas, sweet tea, etc. You don’t need those extra sugars (or artificial sugars). Making sure you drink enough water can help you feel full, curb cravings, improve your skin and also help with your supply. Moms I know who are nursing are constantly thirsty. Keep a water bottle with you at all times.

3. Focus on what you can have, rather than what you can’t have. Add in more fruits and veggies, lean proteins, healhy carbohydrates and healthy fats.

4. You need more calories, but you need the right calories! There is a big difference between 500 calories coming from McDonalds vs fruits/veggies/lean proteins! I don’t recommend counting calories though… it can get obsessive, frustrating, and honestly, unaccurate! So what are you supposed to do?

 5. Eat every 2-3 hours, something light and healthy. I know, easier said then done. If you are used to eating once or twice a day, and you “aren’t hungry,” try eating every few hours, and see what a difference that makes with your metabolism! If you are only eating once or twice a day, that tells me that your metabolism is so slow it’s not working efficiently. Start to rev it up by fueling it with quality nutrition. You have to plan ahead (hard with a newborn, I know) by making sure you have quality snacks & foods in the house.

6. How often are you indulging in “treats?” Be honest! Treats can be wine, eating out, cookies, candy, ice cream, high-sugar cereals, extra slice of pizza, etc. Your treats need to truly be a treat, once or twice a week, no more than that. Plan your treats accordingly, look forward to them, and enjoy them! I don’t want you to deprive yourself, but if you want to lose weight, you need to get more serious with your eating patterns.

7. Ensure you’re getting enough protein. Have a source of lean protein with all of your meals.

8. Eat more fruits & veggies! Aim for eating 4 or more servings of vegetables and 3 servings of fruit! (Don’t count corn or potatoes as a vegetables in this count, they are more starch then veggies).  

9. Include clean carbohydrates for energy. Choose oats (which are a natural galactagogue and can icreate supply for some), quinoa, 100% whole wheat, brown rice, sweet potatoes, potatoes and squash! Choosing clean carbs instead of processed carbs (like white bread, pasta, cookies, cakes,

10. Eat homemade as often as possible. It’s tiring with a new baby at home to spend any extra time in the kitchen, so try to double recipes when possible and freeze the extra for later. Crock-pots and freezer-meals have been my lifesaver.

11. Work out. Again, I know you’re tired, but you’ll have more natural energy if you can be active, at least for 30 minutes. Start slowly and listen to your body. Even if all you did is go for a walk one day, be proud of yourself! Once your milk supply is well established, you can begin to build your endurance and strength back up with more intense workouts. But do so slowly! My workout schedule is below. 

12. Include oats in your diet daily. Oats, including oatmeal, steel cut oats, or oats blended into a smoothie, are considered a natural galactagogue, and can boost your milk supply naturally. Be careful about taking lactation cookies, because you’re just adding extra sweets and calories into your diet.

 13. Stress. At the 6 week mark is when a lot of moms start dieting and exercising again. This is also the time many moms return to work, resume birth control, get stressed with life… and when many moms feel their milk supply drop. So before you blame your proper nutrition & exercise on a low-milk supply, look at all areas of your life, because I doubt that you eating well is causing your milk to drop. Usually there are other stressors, medications or factors that cause it.

14. Again, don’t diet. Make sure you are eating a lot of nutritious, high quality foods, lots of water, and are taking time to plan out your meals.

This is what I did to help myself get back to my pre-baby weight after I had my baby. 

• After she was born, I started simply by going for walks almost daily. Around 4-6 weeks, I started with a low-impact yoga/strength/cardio workout called PiYo.
• Around 4 months I started a more intense workout program by Shaun T called Insanity Max 30. A 30 minute, high intensity, cardio, hiit, interval, tabata training workout. I started doing the 21 Day Fix eating plan.
• Around 6 months I started 21 Day Fix Extreme workouts & the eating plan.
• During my pregnancy and post-baby, I drink vegan Shakeology daily to help me with replenishing my nutrients, helping with my digestion and ensuring I got quality protein daily.

 

I hope this is helpful for you! Again, you are doing a great job caring for your newborn, and it isn’t easy. Mentally & physically it is draining, so remember to patient with yourself and with your body.