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

DISCLAIMER: Please note we support all moms. Feeding your baby always should come first. Our aim is to educate all moms on a series of topics including breastfeeding and losing 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 (which is totally normal).

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 moms burn between 200-500 extra 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 moms 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 moms 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 mamas looking to lose 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 moms saying that exercise helps them when it comes to dealing with a serious mental health issue like postnatal depression.

5 top tips for losing baby weight while breastfeeding:

1. Make good food choices

Creamy Mushroom and Bacon Ravioli

The first tip for losing weight after giving birth is to make healthy food choices. If you are a tired mom with a newborn, you may want to eat cakes and chocolate.

But instead, you can try healthier snacks, such these Blueberry Muffins. And don’t forget to enjoy a nice filling dinner, such as this Creamy Mushroom and Bacon Ravioli (pictured above).

2. Get out and about when you can

Walk whenever you are able to. Take the baby out with you to the store, it will do both of you some good to get some fresh air. 

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 sweet snacks. Why not try meal prepping on the weekend for the week ahead?

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

4. Reduce processed foods

Beef Burgers

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

Try making your own healthy versions of your favorite foods, by using recipes on the 28 Day Weight Loss Challenge.

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. 

When you’re ready, join us on the 28 Day Weight Loss Challenge to lose the weight in a healthy way

Regain your body confidence with The Healthy Mommy’s 28 Day Weight Loss Challenge.

Our Challenge is designed by moms FOR MOMS – to help them reach their goal weight and tackle their health and fitness.

The Challenge is home to customizable meal plans, 24/7 social support and realistic exercises moms can do AT HOME.

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

*Images and references to pounds lost are as supplied by the individual in the story. The Healthy Mommy assumes information and photographs supplied to be true in nature and is not responsible for any false misrepresentations or claims relating to their programs or products.

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