What you need to know about weight loss when breastfeeding

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If you decide to breastfeed your baby, especially if you are exclusively breastfeeding, a mother requires an additional 300-600 calories per day to lactate.

Once your baby starts on solids, this additional amount of calories may reduce as your baby not be consuming as much milk as before (or in fact they may still be, every baby is different).


What you need to know about weight loss when breastfeeding

Some mothers lose their pregnancy weight very quickly while breastfeeding. Other mothers do not. Some mothers lose the weight once they stop breastfeeding. Others do not. Some mothers are STARVING while they are breastfeeding. Others are not.

The most important thing to remember is if you are trying to lose weight after you have had your baby, you need to listen to your body and what it is telling you.

breastfeeding. mother holding newborn baby in an embrace and breastfeed

If you are hungry, that is ok and very normal. But if you are trying to lose some of your pregnancy weight, you need to choose better options to eat during these times.

As your baby starts eating and drinking well and your energy requirements for lactation decrease, you will need to decrease your calorie intake. If you continue to consume those additional calories, like any unused energy, a little weight can creep up.

Get Prepared!

The best thing to do while you are breastfeeding is to prepare and plan your meals and snacks in advance. Here are 7 great tips for meal prep.

This isn’t that easy in the first few months but if you stock your fridge with the right foods and cook some snacks the night before, the easy snack can be a healthier one too.

12 Hot Tips To Help Mums With Big Boobs Breastfeed Their Newborns

10 sugar-free top snack ideas for breastfeeding mums

Peanut Butter Pears

Wholegrain toast with some banana and peanut only peanut butter. Or for an even healthier meal, try these Peanut Butter Pear snacks.

healthy breakfast slider - pancakes

Homemade wholemeal flour pancakes with some ricotta and blueberries. Check out the recipe here.

No Rice Sushi

Smoked salmon wrapped around some low fat cream cheese (great for omega 3s and baby’s eye and brain development). This No-Rice Salmon And Cream Cheese Sushi is only 209 calories!


Avocado with lemon and salt. Here are 10 Healthy Ideas For Avocado (Besides Guacamole).

Yoghurt with berries and linseed, sunflower and almond meal (high in protein and omega 3s).

Egg Salad Cups

Boiled eggs. Try our Healthy Salad Egg Cups.

Close up on a dish of chickpea salad with tuna and herbs

Tuna and baby spinach on a wholemeal wrap. Or try adding spinach to our yummy Chickpea and Tuna Salad.

Hummus Dip

Healthy Homemade Hummus and carrots.

recipes main meal slider - patties

Homemade vegetable patties. Here’s the recipe for our Healthy Budget Lentil Patties.


A Healthy Mummy Smoothie. To purchase yours, click here.

Take It Easy With Weight Loss When Breastfeeding

If you are aiming to lose weight while breastfeeding, your journey should be slow and gradual. Aim for NO MORE then 0.5-1kg per week.

The reason for this is, not only is slower weight loss less likely to be put back but on, but also when you have a new babe, the focus should be on your baby and your energy levels. You also do not want to jeopardise your milk supply.

Source: iStock
Source: iStock

When you slow down on breastfeeding or wean your baby, please do not stress if you put on a little bit of weight. Stop and take the time to evaluate your diet and see where you could change things. Start by doing a simple diet check by writing what you ate during the day.

If you’re a breastfeeding mother who is keen to lose baby weight, we’ve got you covered. At The Healthy Mummy we believe that breastfeeding and weight loss can go hand in hand, which is why the 28 Day Weight Loss Challenge is breastfeeding-friendly, customisable and designed for busy mums.

Do you have a friend or relative who is expecting? Here are Eight Healthy Meals To Freeze Before You Have A Baby.

The Healthy Mummy Smoothie

Did you know that The Healthy Mummy’s range of delicious smoothies are 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.

It’s also free from any weight loss accelerants, caffeine, contains no wheat ingredients, no fructose, is 96 per cent sugar free and is dairy free.

You can download our information fact sheet here. You can also download the smoothie label and ingredient list here.

Buy your Healthy Mummy Smoothie HERE.

Join the 28 Day Weight Loss Challenge!


The Healthy Mummy exists to help tired, busy mums like you SHIFT THE BABY WEIGHT and REACH YOUR GOAL WEIGHT.

This July, our Challenge is all about recipes with FIVE AND UNDER MAIN INGREDIENTS, so it’s great for busy mums!

The 28 Day Weight Loss Challenge is an affordable, breastfeeding-friendly and realistic program that helps mums tackle their diet and improve their overall health through weekly (and customisable) meal plans, at-home exercises and 24/7 social support.

Our Challenge entails:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes!

To find out more on the 28 Day Weight Loss Challenge click here.


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