{"id":23924,"date":"2021-06-22T20:52:35","date_gmt":"2021-06-22T20:52:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23924"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"lose-weight-and-breastfeeding","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/","title":{"rendered":"How To Lose Weight While Breastfeeding: Your Guide To Postnatal Weight Loss"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Does_Breastfeeding_Help_Lose_Weight\" >Does Breastfeeding Help Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Is_It_Safe_To_Diet_While_Breastfeeding\" >Is It Safe To Diet While Breastfeeding?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Wait_Until_Your_Baby_Is_At_Least_Two_Months\" >Wait Until Your Baby Is At Least Two Months<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Breastfeed_Constantly_And_Without_Restrictions\" >Breastfeed Constantly And Without Restrictions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Eat_A_Minimum_Of_1500-1800_Calories_Daily\" >Eat A Minimum Of 1500-1800 Calories Daily<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Gradually_Decrease_The_Calories_You_Consume\" >Gradually Decrease The Calories You Consume<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Stay_Clear_Of_Quick-Fix_Solutions\" >Stay Clear Of Quick-Fix Solutions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#How_To_Lose_Weight_While_Breastfeeding\" >How To Lose Weight While Breastfeeding?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Increase_Your_Fruit_And_Vegetable_Intake\" >Increase Your Fruit And Vegetable Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Eat_More_Lean_Protein\" >Eat More Lean Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Drink_More_Water\" >Drink More Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Eat_Healthy_Fats\" >Eat Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Exercise\" >Exercise<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Cardiovascular_Exercises_For_Weight_Loss\" >Cardiovascular Exercises For Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Lifting_Weights\" >Lifting Weights<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Postpartum_Workouts\" >Postpartum Workouts<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Wall_Planks\" >Wall Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#CatCows\" >Cat\/Cows<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The surge of emotions you had when you first held your bundle of joy is unexplainable. Right now, a glance at the mirror, and you almost can&#8217;t recognize the person you see. Pregnancy comes with a lot of changes, both physically and psychologically. Physically, you gain weight and expand in all areas to accommodate the baby. Shedding this weight may be challenging, especially if you are breastfeeding, as it requires you to eat well to maintain your milk supply. It is hard to lose weight when you are always eating. You are probably looking for ways to lose weight faster while breastfeeding. Here are some practical ways to help you safely lose weight and breastfeeding.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose Weight_While_Breastfeeding\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Breastfeeding_Help_Lose_Weight\"><\/span><b>Does Breastfeeding Help Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Breastfeeding has numerous benefits, and one of them is potential<a href=\"https:\/\/betterme.world\/articles\/portion-size-for-weight-loss\/\"> weight loss<\/a>. As a matter of fact, many new mums look forward to losing weight while breastfeeding(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5551192\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). In addition, it is not recommended to exercise or go on a restrictive diet immediately after childbirth. Therefore, breastfeeding seems like the most viable way of losing pregnancy weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Postpartum weight loss varies from one woman to another. However, many nursing women confirm that breastfeeding helped them regain their pre-baby bodies quite faster. So, how does breastfeeding help lose weight?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is how.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you breastfeed, you use the fat cells and calories stored in your body to fuel milk production (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4146528\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). This impacts energy balance which can contribute to weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Breastfeeding mothers burn an average of 500 extra calories daily. This is the equivalent of doing a 60-minute medium-intense physical exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5104202\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). So, theoretically, burning an extra 500 calories each day means that you can potentially lose an average of 1.8 kgs every month (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5104202\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, mothers who are careful about what they eat during breastfeeding may contribute further to weight loss. A new mom\u2019s ideal diet consists of fewer processed foods and added sugars and more fiber-rich foods, lean proteins, fruits, and vegetables (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23107521\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4939539\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, bodies are different. And losing weight through breastfeeding may not be as easy for some women. Some may actually gain weight. The reasons for this are diverse, ranging from eating habits to sleeping patterns to genetics. For example, a mother who eats more and moves less is likely to gain weight, even when breastfeeding (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9989696\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, your sleep patterns may be the reason why you are not shedding off the extra pounds. Lack of sleep increases hunger and appetite (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3632337\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> How To Lose Weight While Breastfeeding: Getting On Track To Your Pre-Pregnancy Weight<\/span><\/i><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose Weight_While_Breastfeeding\"><img decoding=\"async\" class=\"aligncenter wp-image-32980 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1-1024x576.png\" alt=\"a diet while breastfeeding\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Safe_To_Diet_While_Breastfeeding\"><\/span><b>Is It Safe To Diet While Breastfeeding?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/cardio-fat-burning-zone\/\">Losing weight<\/a> after having a baby can be difficult. We know how much you struggle to shed off the extra layers of fat around your midriff. And, you have thought of going on a diet. But, dieting while breastfeeding is a game of cards.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you go on a diet, remember that your baby depends on your breastmilk for essential nutrition. Before you introduce complementary feeding, your baby depends on your breastmilk wholly. Therefore, any diet you choose needs to be wholesome.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can diet safely while breastfeeding if you follow the following guidelines. Before you commence, ensure you consult with your doctor and nutritionist. Here are some guidelines to follow to ensure safe dieting while breastfeeding:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wait_Until_Your_Baby_Is_At_Least_Two_Months\"><\/span><b>Wait Until Your Baby Is At Least Two Months<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pregnancy and delivery put a lot of stress on the body. Therefore, allow it to properly heal and rejuvenate before you go on a diet. Additionally, give yourself time to establish a healthy milk supply for your baby, enough to minimize the chances of being affected by your diet (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9478032\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Breastfeed_Constantly_And_Without_Restrictions\"><\/span><b>Breastfeed Constantly And Without Restrictions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Even while on a diet, keep up your breastfeeding routine. This helps to promote <a href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/\">weight loss<\/a>. If you can, breastfeed longer than six months.\u00a0<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose Weight_While_Breastfeeding\"><img decoding=\"async\" class=\"aligncenter wp-image-33240 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4641-1024x576.png\" alt=\"gradually decrease the calories you consume\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4641.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4641-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4641.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4641.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Eat_A_Minimum_Of_1500-1800_Calories_Daily\"><\/span><b>Eat A Minimum Of 1500-1800 Calories Daily<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To maintain your breast milk supply, ensure that your daily caloric intake does not go below 1500 calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5104202\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Some mothers may need more calories depending on their body metabolism and breast milk demand. You don&#8217;t expect to go on the same diet with a mom of multiples.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gradually_Decrease_The_Calories_You_Consume\"><\/span><b>Gradually Decrease The Calories You Consume<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A rapid and sudden drop in your calorie intake could affect your milk supply. Don&#8217;t shock your body-ease into your new diet. A sudden caloric decrease may cause your body to go into starvation mode, perhaps even cutting off your milk supply (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3754376\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stay_Clear_Of_Quick-Fix_Solutions\"><\/span><b>Stay Clear Of Quick-Fix Solutions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dieting doesn&#8217;t mean that you deny yourself food <a href=\"https:\/\/betterme.world\/articles\/is-biking-aerobic-or-anaerobic\/\">to lose weight<\/a>. Although aimed towards helping you lose weight, your diet should be balanced with all the essential nutrients present. A deficit in any of these nutrients could affect your milk supply and the quality of your milk as well. Avoid quick fixes such as weight loss medications or liquid diets.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose Weight_While_Breastfeeding\">set this plan in motion<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Lose_Weight_While_Breastfeeding\"><\/span><b>How To Lose Weight While Breastfeeding?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating for two won&#8217;t get you your dream bikini body. Even though breastfeeding makes you hungry, it is not an excuse to gorge yourself on unhealthy foods. Your diet should be balanced, with moderate carbohydrates from fiber-rich sources. Additionally, you can reduce your food portions as long as you don\u2019t see an effect on your milk supply. Eating too much, even with moderate carbs, will make you gain weight (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25033958\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should not eliminate carbs from <a href=\"https:\/\/betterme.world\/articles\/keto-vs-paleo\/\">your diet<\/a> since you need the energy that they give. However, moderating the number of carbohydrates in your diet helps you lose weight faster. In addition, a moderate-carb high-fiber diet will help reduce your appetite, leading you to eat fewer calories which helps you to lose weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4873405\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Here are additional dieting tips to help you lose weight while breastfeeding. <\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose Weight_While_Breastfeeding\"><img decoding=\"async\" class=\"aligncenter wp-image-33226 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835-1024x576.png\" alt=\"lose weight and breastfeeding\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Your_Fruit_And_Vegetable_Intake\"><\/span><b>Increase Your Fruit And Vegetable Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aim to get more calories from fruits and vegetables rather than <a href=\"https:\/\/betterme.world\/articles\/weight-loss-plateau\/\">from ultra-processed foods<\/a>. You also stand to benefit from the numerous health benefits of fruits and vegetables (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). One simple way to include fruit in your diet is to start your day with a refreshing fruit smoothie.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0A healthy breakfast consisting of fruits such as bananas, berries, pawpaws, and mangoes is a great way to kickstart your day. Then, add on some almond milk and a handful of baby spinach for a nutrient-dense drink.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What\u2019s more, strive to include a serving of vegetables to go with your lunch and dinner. The idea is to eat as many fruits and vegetables as possible. If you need to snack, ditch the chocolate chip cookies and munch on a healthier option instead. Baby carrots make for great snack options.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get <a href=\"https:\/\/betterme.world\/articles\/simple-paleo-meal-plans\/\">maximum nutrients<\/a> from your vegetables and fruits, eat them the way nature provided- raw. If you have to cook your veggies, steam for a short time to preserve their nutritional value (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6049644\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Only use low-fat or homemade dressing in your salads. Choose whole fruits over canned fruit drinks and juice boxes. Whole fruits contain fiber which helps keep you full for long periods. Juice boxes may have added sugars in them, elements you are trying to get rid of.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose Weight_While_Breastfeeding\"><img decoding=\"async\" class=\"aligncenter wp-image-33066 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4872-1024x576.png\" alt=\"lose weight and breastfeeding\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4872.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4872-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4872.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4872.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Lean_Protein\"><\/span><b>Eat More Lean Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is an essential part of a balanced diet. However, it is usually accompanied by more calories and fat. Lean protein is a healthier alternative. Apart from maintaining your tissues and muscles, protein also promotes satiety and may help with weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29563822\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28549098\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Opt for lean meat as it provides fewer calories for equal amounts of proteins than high-fat meat. Cuts of meat such as those from ribeye and T-bone have a high-fat content. Go for sirloin and round cuts instead.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other examples of lean protein you can include in your diet are plain Greek yogurt. Also, fish, skinless white meat poultry, and low-fat cottage cheese. Plant proteins are also an excellent addition to your diet. Some examples include beans, lentils, and peas.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/keto-diet-and-breastfeeding\/\">Keto Diet And Breastfeeding: What Does The Research Say About It?<\/a><\/span><\/i><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose Weight_While_Breastfeeding\"><img decoding=\"async\" class=\"aligncenter wp-image-32233 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569-1024x576.png\" alt=\"lose weight and breastfeeding\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Drink_More_Water\"><\/span><b>Drink More Water<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Imagine weight loss being as easy as increasing your water intake. So how does drinking more water burn fat? Here&#8217;s how:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinking water before taking a meal helps you feel fuller faster and prevents overeating(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23826600\/#:~:text=Drinking%20500%20mL%20of%20water,an%20easy%20to%20implement%20intervention.\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water helps your kidneys filter out toxins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps ease symptoms of constipation and bloating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinking water helps reduce overall liquid calorie intake. Instead of drinking soda or unhealthy juice boxes which are high in calories, drink water instead. You can add in a slice of lemon or some berries to enhance flavor (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29633983\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You need water to burn fat. Without water, your body cannot metabolize carbohydrates and fats properly. This process is called lipolysis and always begins with hydrolysis, where water molecules interact with fats to form glycerol and fatty acids (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4728633\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4901052\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water helps you to work out better. Exercise is an essential part of your weight loss journey. Furthermore, water helps your connective tissues, muscles, and joints to move correctly. Additionally, staying hydrated reduces the risk of fatigue and muscle cramps.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Healthy_Fats\"><\/span><b>Eat Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating fats and <a href=\"https:\/\/betterme.world\/articles\/3-meals-a-day\/\">weight loss<\/a> don&#8217;t seem to agree. Well, eating healthy fats is essential, not just for you but also for your breastfeeding baby.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fats are not bad for you. Your body needs fats to function. For example, you need fats to keep warm and absorb other nutrients (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26177664\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating sufficient amounts of healthy mono- and polyunsaturated fats in your diet helps promote weight loss. This is an excellent alternative to the strict high-carb, low-fat diet that some women swear by (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7555486\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sources of healthy fats include nuts, avocados, flax seeds, olive oil, sunflower oil, and fish oil. Instead of using mayonnaise to dress your salads, drizzle a little bit of olive oil and enjoy.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose Weight_While_Breastfeeding\"><img decoding=\"async\" class=\"aligncenter wp-image-31502 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316-1024x576.png\" alt=\"lose weight and breastfeeding\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Exercise\"><\/span><b>Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise and weight loss go hand in hand. Having a great diet is excellent and commendable, but you need exercise to tone and keep your muscles in shape. However, since you are a breastfeeding mom, proceed with moderation. Only exercise if you have a go-ahead from your doctor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, listen to your body. If you feel that you aren&#8217;t healed properly, give yourself time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With a breastfeeding baby, running long distances and going to the gym might not be ideal for now. To be safe, wait at least eight weeks before you can start an exercise regime. At this point, your body is healed relatively well.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nonetheless, there are plenty of safe exercises you can do to help you lose weight while breastfeeding. So take your time and ease into an exercise regimen.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Cardiovascular_Exercises_For_Weight_Loss\"><\/span><b>Cardiovascular Exercises For Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">As a nursing mum, you want to engage in low-impact exercises. There are several ways to get your heart rate up. They include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Power walking. Take a walk around the block, pushing your baby in a stroller. It may seem like a leisure walk, but such an activity is enough to get your heart rate up. Walking also images muscles in your entire body, and you may soon start noticing a difference in your waistline.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can jog but at a slower rate.<\/span> <span style=\"font-weight: 400;\">Avoid straining your body. Besides, your breasts are probably always full of milk, and running fast may seem uncomfortable.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming. Water aerobics may be the best form of exercise for you right now. Note that swimming in chlorinated water does not affect your milk supply. However, the water can dry your nipples, so remember to take a shower and moisturize your skin after you are done.<\/span><\/li>\n<\/ul>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose Weight_While_Breastfeeding\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Lifting_Weights\"><\/span><b>Lifting Weights<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">You can nurse and lift weights. Building muscles while nursing is possible, and surprisingly, encouraged. Once you get a thumbs up from your doctor, start slowly. Higher muscle mass increases your metabolism and fat-burning capabilities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). For you to safely lose weight and build muscle while nursing, consider the following tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Timing. Plan your workout schedule around your baby\u2019s nursing time. You don&#8217;t want to interrupt his\/her feeding routine. This is also advantageous to you since working out with breasts full of milk is uncomfortable.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intensity. Start small; only lift weights you are comfortable with. This also includes the reps you do. Your muscle may become sore but will heal after a day or two. However, watch out for excessive muscle soreness, which could mean that you are straining.<\/span><\/li>\n<\/ul>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-23924-1\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e58db804cd170.34436676\/source.mp4?_=1\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e58db804cd170.34436676\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e58db804cd170.34436676\/source.mp4<\/a><\/video><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Postpartum_Workouts\"><\/span><b>Postpartum Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are a few exercises you can try in the comfort of your house:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Wall_Planks\"><\/span><b>Wall Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This is a great workout to help you ease back to your regular exercise routine.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a sturdy wall and stand facing it; your feet planted a step from the wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your forearms against the wall to form a standing plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your body out, retracting your shoulders in the process, making a side plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for two seconds, changing sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for ten reps on each side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"CatCows\"><\/span><b>Cat\/Cows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This is an excellent exercise to work your core, back, and neck muscles.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go on all fours with your shoulders directly above your hands and your hips below your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arch your back up and draw your navel in, engaging your belly muscles. This is the cat position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your belly towards the ground, tilt your head, and gaze towards the sky. This is the cow position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate this position, making ten reps in total.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-23924-2\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/e1923bcc1f359d947162deaf0ada5b67\/source.mp4?_=2\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/e1923bcc1f359d947162deaf0ada5b67\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/e1923bcc1f359d947162deaf0ada5b67\/source.mp4<\/a><\/video><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing weight after pregnancy can be challenging, but with consistency, it is doable. Coupled with a healthy diet, you can get back to your pre-baby body, or even better.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose Weight_While_Breastfeeding\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose Weight_While_Breastfeeding\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><strong>DISCLAIMER:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9989696\/\"><span style=\"font-weight: 400;\">Adjustment in energy expenditure and substrate utilization during late pregnancy and lactation<\/span><\/a><span style=\"font-weight: 400;\"> (1999, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5551192\/\"><span style=\"font-weight: 400;\">Body shape and weight loss as motivators for breastfeeding initiation and continuation<\/span><\/a><span style=\"font-weight: 400;\">. (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7555486\/\"><span style=\"font-weight: 400;\">Dietary composition, body weight, and NIDDM Comparison of high \u2013fibre, high carbohydrate and modified fat diets<\/span><\/a><span style=\"font-weight: 400;\"> (1995, pubmed.ncbi.nlm.nih)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23107521\/\"><span style=\"font-weight: 400;\">Dietary protein-its role in satiety, energetics, weight loss and health<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4939539\/\"><span style=\"font-weight: 400;\">Does whole grain consumption alter Gut microbiota and satiety<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29633983\/\"><span style=\"font-weight: 400;\">Effect of replacing diet beverages with water on weight loss and weight maintenance: 18-month follow-up, randomized clinical trial<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6049644\/\"><span style=\"font-weight: 400;\">Effects of different cooking methods on the content of vitamins and true retention in selected vegetables<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.blm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9478032\/\"><span style=\"font-weight: 400;\">Effects of maternal caloric restriction and exercise during lactation<\/span><\/a><span style=\"font-weight: 400;\"> (1998, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3754376\/\"><span style=\"font-weight: 400;\">Effects of short term caloric restriction on lactation performance of well-nourished women.<\/span><\/a><span style=\"font-weight: 400;\"> (1986, pubmed.mcbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26177664\/\"><span style=\"font-weight: 400;\">Functional role of fatty acids and their effects on human health<\/span><\/a><span style=\"font-weight: 400;\"> (2015, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">Health benefits of fruits and vegetables<\/span><\/a><span style=\"font-weight: 400;\"> (2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28549098\/\"><span style=\"font-weight: 400;\">High protein foods and physical activity protect against age related muscle loss and functional decline<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4146528\/\"><span style=\"font-weight: 400;\">Impact of Breastfeeding on maternal metabolism : Implications for women with gestational diabetes<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">Increase muscle mass to improve metabolism<\/span><\/a><span style=\"font-weight: 400;\"> (2013, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4901052\/\"><span style=\"font-weight: 400;\">Increased Hydration can be associated with weight loss<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4728633\/\"><span style=\"font-weight: 400;\">Negative , null and beneficial effects of drinking water on energy intake, energy expenditure, fat oxidation and weight change in randomized trials: a qualitative review<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5104202\/\"><span style=\"font-weight: 400;\">Nutrition recommendations in Pregnancy and lactation<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23826600\/#:~:text=Drinking%20500%20mL%20of%20water,an%20easy%20to%20implement%20intervention.\"><span style=\"font-weight: 400;\">Pre-meal water consumption for weight loss<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29563822\/\"><span style=\"font-weight: 400;\">Protein induced satiation and the calcium \u2013sensing receptor<\/span><\/a><span style=\"font-weight: 400;\"> (2018, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3632337\/\"><span style=\"font-weight: 400;\">Sleep and obesity<\/span><\/a><span style=\"font-weight: 400;\"> (2011, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4873405\/\"><span style=\"font-weight: 400;\">The effect of low carbohydrate diet on appetite: A randomized controlled trial<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25033958\/\">What is the role of portion control in weight management<\/a> (2014, pubmed.ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The surge of emotions you had when you first held your bundle of joy is unexplainable. Right now, a glance at the mirror, and you almost can&#8217;t recognize the person you see. Pregnancy comes with a lot of changes, both physically and psychologically. Physically, you gain weight and expand in all areas to accommodate the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":23928,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[117,87],"class_list":["post-23924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Lose Weight While Breastfeeding: Your Guide To Postnatal Weight Loss - BetterMe<\/title>\n<meta name=\"description\" content=\"You can safely lose weight after having a baby. Here is a simple guide that you can follow on how you can lose weight while breastfeeding.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Lose Weight While Breastfeeding: Your Guide To Postnatal Weight Loss\" \/>\n<meta property=\"og:description\" content=\"You can safely lose weight after having a baby. Here is a simple guide that you can follow on how you can lose weight while breastfeeding.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_388644496.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"How To Lose Weight While Breastfeeding: Your Guide To Postnatal Weight Loss\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/\"},\"wordCount\":2802,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_388644496.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The surge of emotions you had when you first held your bundle of joy is unexplainable. Right now, a glance at the mirror, and you almost can't recognize the person you see. Pregnancy comes with a lot of changes, both physically and psychologically. Physically, you gain weight and expand in all areas to accommodate the baby. Shedding this weight may be challenging, especially if you are breastfeeding, as it requires you to eat well to maintain your milk supply. It is hard to lose weight when you are always eating. You are probably looking for ways to lose weight faster while breastfeeding. Here are some practical ways to help you safely lose weight and breastfeeding.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Does Breastfeeding Help Lose Weight?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Breastfeeding has numerous benefits, and one of them is potential<a href=\\\"https:\/\/betterme.world\/articles\/portion-size-for-weight-loss\/\\\"> weight loss<\/a>. As a matter of fact, many new mums look forward to losing weight while breastfeeding(<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5551192\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). In addition, it is not recommended to exercise or go on a restrictive diet immediately after childbirth. Therefore, breastfeeding seems like the most viable way of losing pregnancy weight.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Postpartum weight loss varies from one woman to another. However, many nursing women confirm that breastfeeding helped them regain their pre-baby bodies quite faster. So, how does breastfeeding help lose weight?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here is how.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When you breastfeed, you use the fat cells and calories stored in your body to fuel milk production (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4146528\/\\\"><span style=\\\"font-weight: 400;\\\">13<\/span><\/a><span style=\\\"fon ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/\",\"name\":\"How To Lose Weight While Breastfeeding: Your Guide To Postnatal Weight Loss - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lose-weight-and-breastfeeding\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_388644496.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"You can safely lose weight after having a baby. 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Right now, a glance at the mirror, and you almost can't recognize the person you see. Pregnancy comes with a lot of changes, both physically and psychologically. Physically, you gain weight and expand in all areas to accommodate the baby. Shedding this weight may be challenging, especially if you are breastfeeding, as it requires you to eat well to maintain your milk supply. It is hard to lose weight when you are always eating. You are probably looking for ways to lose weight faster while breastfeeding. Here are some practical ways to help you safely lose weight and breastfeeding.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Does Breastfeeding Help Lose Weight?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Breastfeeding has numerous benefits, and one of them is potential<a href=\"https:\/\/betterme.world\/articles\/portion-size-for-weight-loss\/\"> weight loss<\/a>. As a matter of fact, many new mums look forward to losing weight while breastfeeding(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5551192\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). In addition, it is not recommended to exercise or go on a restrictive diet immediately after childbirth. Therefore, breastfeeding seems like the most viable way of losing pregnancy weight.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Postpartum weight loss varies from one woman to another. However, many nursing women confirm that breastfeeding helped them regain their pre-baby bodies quite faster. 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