Breastfeeding doesn’t always guarantee weight loss. Here’s what you need to know…

One common misconception is that breastfeeding guarantees rapid weight loss. Experts say while nursing does help burn calories, it will make you hungry too.
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DISCLAIMER: Please note we support all mums. Feeding your baby always should come first. Our aim is to educate all mums on a series of topics including breastfeeding and losing the baby weight.

Some mothers are desperate to lose weight after the birth of their child. Others do not even think about it until even a year after their child is born or even later.

One common misconception is that breastfeeding guarantees rapid weight loss. Experts say that while nursing your little one does help burn calories, you’ll also likely be craving more food too.

Ultimately, the most important thing is that your baby is fed first. 

If you are ready to lose weight while breastfeeding, then here’s what you need to know…

The low down on postnatal depression and breastfeeding

Breastfeeding doesn’t necessarily mean instant weight loss

Studies have shown that breastfeeding mums burn between 200-500 calories a day and the recommended average amount of calories needed in breastfeeding is 500 calories per day on top of your normal daily energy needs.

However, breastfeeding mums tend to feel hungry most of the time, as the breastfeeding hormone, prolactin, increases appetite.

8 ways dads can make a breastfeeding mum’s life easier

But that doesn’t mean nursing mums should not eat those extra calories!!!!

One of the key points about breastfeeding and exercise is that women who are breastfeeding must ensure they are consuming the correct amount of calories.

If a women is breastfeeding, exercising and restricting calories then there is the issue of decreased energy levels and running the risk of the body going into starvation mode – as well as potentially affecting milk production levels.

The biggest tip for breastfeeding mammas looking to lose the baby weight, is don’t pressure yourself. Do it when you are ready.

Exercising while breastfeeding for mental health

Research shows that exercise has so many benefits for mental health as well as physical health, with many mums citing exercise helps them when it comes to dealing with a serious mental health issue like postnatal depression.

6 top tips for losing the baby weight:

1. Make good food choices

Some good tips for losing weight after giving birth is to make healthy food choices. If you are a tired mum with a newborn, you may want to eat biscuits and doughnuts. But instead, you can try healthier options, such as bliss balls or healthier treats such as our popular and healthy Weet-Bix slice.

2. Get out and about when you can

Walk whenever you are able to. Take the stroller to the shops, it will do both you and bubs some good to get some fresh air. It may make you feel better and give you something to do.

3. Eat smaller meals more frequently


Babies are demanding and it’s often hard to find the time to even eat! But it’s important that you do eat regularly to keep your energy and milk supply up.

Eating regularly will also help curb those big hunger pangs that have you running for the cupboards. Why not try meal prepping on the weekend for the week ahead?

That way you’ve got a heap of ready-made meals you can easily access.

30 TOP Tips on How to Transform Your Meal Prep

4. Avoid processed foods

Turkey Burgers

These won’t give your body good nutrients and will send your blood sugar and cravings up and down.

Try our healthy hamburger recipe with HALF the calories.

5. Exercise lightly and gently when you can

Don’t put pressure on yourself to do too much as you could experience muscle separation, also known as diastasis recti. 

Learn more about that here.

6. Our Healthy Mummy smoothies are also breastfeeding friendly

The Healthy Mummy smoothie has been created to help mums benefit from a wide range of nutrients which can also help support your healthy eating plan and exercise routine if you are trying to lose weight.

The smoothie range has been formulated by leading nutritionists, dieticians and with input from Monash University.

It offers an excellent source of essential vitamins, minerals, nutrients and important antioxidants.

Buy your Healthy Mummy Smoothie HERE.

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