10 Ways to Lose Weight While Breastfeeding Without Losing Milk Supply

It is no secret that weight loss can be difficult, especially when you are breastfeeding. You might find yourself wondering how to lose weight while breastfeeding without losing milk supply. This post will discuss 10 ways to help you do just that! Looking for help with breastfeeding in general? I have so many helpful tips for you! Nursing is such a special time for bonding with your baby, but please don’t feel like you are a bad mom if it doesn’t come naturally right away. It takes time, and it could be that you/baby could need some help. A fed baby is a happy baby, and that is the ultimate goal whether you decide to bottle or breastfeed. Okay, Im getting off my soapbox, let’s dig in.

Tip # One: Make sure you are eating enough. It might seem counterintuitive, but if you want to lose weight while breastfeeding without losing milk supply, you need to make sure you are consuming enough calories. When you are not getting enough food, your body will start to produce less milk. So be sure to eat plenty of nutrient-rich foods.

Tip # Two: Reduce your calories using the 80/20 rule. The 80/20 rule is a weight loss plan that has been proven effective by many doctors and nutritionists over time. It aims to help you eat right while still allowing yourself certain treats as long as they are not abused or consumed in excess. Basically, it means that 80% of your diet should consist of healthy, whole foods while the remaining 20% is filled with things like desserts and snacks.

Tip # Three: Eat smaller meals more frequently throughout the day. When you eat small amounts multiple times a day rather than big three-course meals once or twice a day, it helps keep weight gain in check. This is because your body has a harder time storing excess calories when they are spread out evenly throughout the day. Keep easy to reach snacks close by so that you don’t forget to take care of you.

Tip # Four: Avoid processed foods. Processed foods are loaded with unhealthy ingredients like sugar, salt, and unhealthy fats that can do serious damage to your weight loss goals and milk supply. So try to stick to whole foods and make as much of your meals from scratch as possible. Doing this will ensure that you are eating healthier, getting more nutrients, and losing weight while breastfeeding without losing milk supply!

Tip # Five: Make sure to exercise regularly. Even if you don’t lose weight with every workout session, it is important for weight loss to include exercise. This is because it helps burn calories and promote a healthy metabolism. Plus, when you are breastfeeding, you need the extra energy!

Tip # Six: Drink plenty of fluids. Dehydration can lead to a decrease in milk supply, so be sure to drink plenty of fluids each day, especially water. Try to avoid drinks with a lot of sugar like soda or juice as well. These drinks can cause weight gain and can lead to dehydration, which will in turn affect your milk supply.

Tip # Seven: Don’t stress about weight loss goals too much! It is important that you are not constantly stressing over weight loss while breastfeeding without losing milk supply because it could lead to weight gain. Studies have shown that women who are stressed out by weight loss tend to eat more and retain weight, which makes it much harder for them to lose weight. So try not to stress over your body too much!

Tip # Eight: Make sure you get plenty of sleep each night. While this tip is a bit obvious, it is still important! Not getting enough sleep can lead to weight gain and affect your milk supply. So be sure to get plenty of shut-eye each night!

Tip # Nine: Drink lactation tea. Lactation tea has been shown to help increase milk production in breastfeeding mothers, so drink a cup or two every day if you are struggling to keep up your milk supply.

Tip # Ten: Take a weight loss supplement. If you find that you are having trouble losing weight while breastfeeding without losing milk supply, then consider taking a weight loss supplement. There are many safe and effective supplements on the market today that can help promote weight loss without harming your milk production. Just be sure to talk to your doctor before starting any new supplement.

So these are ten great tips for weight loss while breastfeeding without losing milk supply! Be sure to try out a few of them and see which work best for you. And always remember that weight loss takes time, so don’t get discouraged if the number on the scale doesn’t change as quickly as you’d like. Just stick with it and you’ll see results in the long run!

Best Foods To Eat When Trying To Lose Weight

Now that we’ve gone over ten great tips for weight loss while breastfeeding without losing milk supply, let’s take a look at some of the best foods to eat when trying to lose weight. These are all healthy, whole foods that will help promote weight loss and keep your milk supply high.

Best Foods to Eat While Breastfeeding:

Green vegetables (broccoli, spinach, etc.)


Whole grains

Lean meats





Dark chocolate

Olive oil





Cottage cheese





Sweet potatoes


So these are ten great weight loss foods for breastfeeding moms! Remember, do not try to lose weight too fast or you could hurt your milk supply. Instead, focus on eating healthier and getting regular exercise. This will be more effective in the long run anyway! So have fun trying out new weight loss tips while still making sure that your body has the nutrients it needs to produce milk. weight while breastfeeding without losing milk supply!

One thing that helps me is when I think about what my body needs for healthy function. What do I need to eat for better fuel for myself and to build up my milk supply. Here is a list you might like!

– A handful of nuts can be a great substitute for calorie rich chips or pretzels – Fruit is full of vitamins and nutrients, but has less fat and calories than chocolate or icecream. – Yogurt with a bit of honey can be a filling snack that is lower in calories than other desserts, which tend to contain more sugar.

– A glass of milk, or a small serving of cheese

– Instead of snacking on salty chips and pretzels, try fresh carrot sticks with some low fat dip – Celery is a great snack that helps digestion and satisfies your craving for crunchy food. It’s also very healthy! weight weight loss weight training

– Apples are very tasty and will fill you up without requiring a lot of chewing.

If you’re looking for a little more protein, check out this post full of easy, protein packed snacks.

You can take these calories out by skipping that chocolate bar, or having half your sandwich instead of the whole thing. Both those changes equal about 300 calories each day! Keep an eye on how many calories you’re taking in and making small changes to your diet will make a big impact over time.

These are some easy ways for breastfeeding mothers to lose weight, without hurting their milk supply. Just be sure to eat healthy foods and drink plenty of water, and you’ll see results before you know it!

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    MyMommyStyle Meet Camille

    Hello! I am Camille, a wife, mother of four, Disney obsessed, certified teacher, and reality optimist. Motherhood comes with its ups and downs, and I hope while you're here you'll find something that makes your #momlife easier!


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