Breastfeeding Diet for Mom: How to Lose Weight Postpartum

crop mother breastfeeding baby near father

You have heard lots of weight loss stories from breastfeeding moms. However, when you gave birth, you couldn’t share the same story. You found that you are gaining weight with every drop of breast milk that you produce. 

Why is it that others are gaining weight after giving birth, while others lose weight? There are many factors to consider, and one of them is the food you eat. Some food makes you gain weight even when you lack sleep while breastfeeding. 

Why am I gaining weight while breastfeeding and exercising?

Women need about 1,600 to 2,400 calories a day in general. However, the amount may vary depending on your lifestyle, age, size, height, and activity level. People who are more active need more calories than those who move very little every day. 

According to CDC, breastfeeding moms need an additional 330 to 400 kilocalories every day. Compared to when you were pregnant, you need a few calories to add to your daily meals. Any more than that could result in weight gain. 

You might say that “I am exercising, but why do I still gain weight? When the amount of calories you eat exceeds the amount burned through exercise, the remaining gets stored in your body as fat. 

So, one of the tips on how to lose weight while breastfeeding is by balancing the two: Either you decrease the excess amount of calories you take, or you do more exercise. 

Breastfeeding diet for mom

The best weight loss diet for breastfeeding moms is by choosing nutrient-dense food to eat. By eating healthy food, you can regain nutrients lost postpartum. At the same time, you are feeding your baby nourishing “liquid gold” to ensure that they are ready to ward off illnesses. 

Producing breast milk requires hard work for every momma’s body. So how to eat to lose weight while breastfeeding? Here are the top tips on what food to eat every day. 

  • Meat: organ meats, beef, chicken, pork, lamb
  • Seafood: salmon, sardines, shellfish, seaweed
  • Leafy vegetables: spinach, kale
  • Fruits: berries, bananas, oranges
  • Healthy fats: avocado, almond, walnuts, olive oil
  • Starches: oats, quinoa, sweet potatoes, buckwheat

While this list is a good diet for breastfeeding moms, you can also try a low-carb diet to help you lose weight. By limiting the amount of starchy food, you help your body burn stored fats. 

Try to avoid eating junk food. What comes to your mind when you hear the word junk food? Chips? Fries? Chocolates? Any food that does not contain nutrients can be considered junk food. If you must, take it in moderation.

How to lose weight while breastfeeding without affecting milk supply

Besides containing so many nutrients, breast milk is made up of about 88% water. If you want to lose weight without losing milk supply, you need to drink lots of water. Other sources of fluid are soup, juices, and carbonated water. 

Another benefit of drinking lots of fluids is by helping you feel full. Make sure to drink a glass of water before breastfeeding or pumping to ensure that you do not get dehydrated. 

You may also take supplements like malunggay (Moringa oleifera) capsule or eat the fresh leaves to increase your breast milk supply. Although some studies show that there is no relevant increase in the amount of breast milk produced, the leaves contain lots of vitamins for you and your baby. 


Every mom varies from one another so there is not one diet that fits all. You may follow what is stated in the list but do take note that what is more important is that you stay healthy while breastfeeding. 

As a new mom, you need to know that taking care of yourself is just as essential as taking care of your newborn baby. Eating healthily and exercising regularly is a great way to help you get back to your pre-pregnancy figure. 

Congratulations mommy! Enjoy your motherhood journey! 😉

One thought on “Breastfeeding Diet for Mom: How to Lose Weight Postpartum

Leave a Reply