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7 Ways to Lose Weight While Breastfeeding

The average woman will gain anywhere from 25 to 35 pounds while they are pregnant. For a lot of women, they will be ready to start losing this extra weight as soon as they are allowed. If you are breastfeeding, that may be a good way to lose some of the weight. However, if you lose too much weight, you could lose your milk supply. Here’s how you can lose weight while still maintaining a plentiful milk supply.

1. Learn The Basics Of Breastfeeding

There are a lot of benefits for you when it comes to breastfeeding. It can act as a natural form of birth control and can prevent center types of cancer like ovarian and breast cancer. One of the most common benefits that it is known is the fact that it can help you burn calories. On average, women will burn anywhere from 200 to 500 calories daily just from breastfeeding. This is a great way to promote weight loss.

2. Drink Plenty Of Water

Drinking a lot of water is a good habit for everyone to practice. Water will help you to lose weight naturally and healthily. It does this by regulating your body functions like digestion and circulation. Drinking water also helps to regulate temperature and transport import nutrients throughout the body, as well as milk. Water will also keep your muscles in good shape, so you will be able to exercise with ease. It is also going to keep your kidneys healthy and help to keep the toxins out of your body. One of the most common effects of drinking plenty of water would be the fact that it will help you feel fuller for longer, which prevents overeating.

3. Sleep As Much As You Are Able

With a new baby, it can be difficult to get enough sleep. However, getting enough sleep is crucial to losing weight. It can be tempting to do chores or other work while your baby is asleep. However, you should take this time to make sure you are getting plenty of rest as well. There are so many benefits that come from getting enough sleep. Your body will release the growth hormone, which is known to promote weight loss. Blood pressure, breathing, and heart rates will also return to normal levels while you are asleep. These are just a few of the most common benefits you will experience. If you are not getting enough sleep, you actually may experience weight gain. Studies have shown that mothers who are sleep deprived will reach for simple carbohydrates, that are packed with calories, to fend off the sleep deprivation.

4. Maintain A Healthy Diet

A healthy diet is going to be the healthiest and most effective way to lose weight after you have given birth. You aren’t allowed to do a lot of strenuous exercise during the first few months after childbirth. This means you will have to rely a lot on your diet to aid in weight loss. You will want to have a well-balanced diet. It is recommended that you eat a rainbow of colors throughout the day. You will also want to stick to lean proteins like fish, chicken, beans, lentils, or even protein powders. Healthy fats are super important for a well-rounded diet, and contrary to what some people may say, they will not cause you to gain actual fat. These fats will help your body absorb nutrients, produce important hormones, and, most importantly, give you energy. You can get these fats from walnuts, almonds, avocados, olive oil, hemp seeds, chia seeds, olives, and coconut oil. You may want to consider some form of meal prepping to ensure you are maintaining a healthy diet.

5. Incorporate Light Exercise

As your body starts to heal, you can start to incorporate light exercise. You will either want to do cardio or weight-bearing exercise. It is best to alternate between these two types of exercise because they both have different benefits. You shouldn’t be lifting weights or doing anything too extreme until you have consulted with your doctor. It is important that you slowly incorporate exercise into your routine. If you are already following a strict diet and add in too much exercise, it can cause your milk supply to drop drastically. You should start slow with only 15 to 20 minutes a day of cardio or a weight-bearing exercise like pilates or yoga. As your body gets used to exercising, you can add more time.

6. Steer Clear Of Quick Fixes

It can be tempting to purchase fat burners or cut out carbs completely just to lose weight. However, you must avoid these quick fixes while you are breastfeeding. They aren’t good for anybody, but they are particularly harmful if you are trying to breastfeed. These extreme diets will show your body and will cause your body to slow milk production, if not completely stop. Regardless of how slow the scale is moving, you must stick to your diet and exercise routine. This will allow for the healthiest and longest-lasting results.

7. Look At Other Options

If you have started to lose weight, but still aren’t happy with how you are looking, it may be time to consider other options. You could try a firming gel or cream. This will help to tighten up your skin since it has been stretched out during pregnancy. Since your body is already changing at a rapid pace, the sooner you start using these products, the better. This way, you are getting all of the benefits. If you have been using these products for a while and are still unhappy with the results, you may want to consider more serious actions like surgery.


You should always consult with your doctor or medical professional before you try to make any adjustments to your lifestyle. You need to keep in mind that that weight isn’t going to fall off immediately. However, if you consistently follow these tips and take your time, your body will start to change, and you will start to feel a lot better.

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