How to lose weight while breastfeeding? 12 steps to lose weight while breastfeeding

Many mothers who want to get rid of the birth weight gained during pregnancy want to lose weight without stopping the milk. The breastfeeding process for newborn mothers is full of big question marks. Is it safe to lose weight while breastfeeding? When to start losing weight, how do breastfeeding mothers lose weight? How can breastfeeding mothers lose weight easily? Here are 12 steps to safe and fast weight loss while breastfeeding.

According to experts, low-calorie diets reduce breast milk, which affects your baby’s development and health. Therefore, a healthy and correct nutrition plan is very important in order to melt the weight gained during pregnancy during breastfeeding. The diet shows its effect when applied correctly. Mothers who want to lose their birth weight should not go hungry during the breastfeeding process and should make diets that lead to a single food. We have compiled 12 steps to lose weight during breastfeeding so that the mother feels better and regains her old weight. Here are the answers:


One of the most frequently asked questions by mothers who have just given birth is whether breastfeeding makes them lose weight. According to the researches, breastfeeding is one of the factors that cause the edema in the mother’s body to disappear rapidly. A mother who gives birth loses weight effortlessly while breastfeeding her baby.

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does breastfeeding make you lose weight


Nutrition and diet experts state that dieting should not be done for the first 6-8 weeks after birth. Since the amount and quality of milk increases in this period, it is recommended to start a diet afterwards.

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how to lose weight while breastfeeding


  1. First of all, it is very important for a newborn mother to create a nutrition program under the control of a dietitian. According to experts, it is inconvenient to lose more than half a kilo a week with a diet.
  2. Try to wake your baby from sleep at regular intervals and breastfeed continuously. Breastfeeding will help you burn calories. The calories expended while breastfeeding is equivalent to 1 hour of exercise.
  3. During the breastfeeding period, eat 3 main meals and 3 snacks. If you eat regularly and healthily, both your baby and you can get through this process in a healthy way.
  4. Make sure to drink plenty of water to get your baby more milk and to meet your fluid needs. Drink at least 13 glasses of water a day.
  5. You can consume foods with pulp to work your intestines and make your digestive system fast. Include legumes, vegetables and fruits rich in fiber in your diet.
  6. You can take a short walk whenever you can. Walking will help your body get in shape faster while losing weight.
  7. In order for your bones to become stronger, you need to consume foods rich in calcium and protein. These are varieties of milk, eggs, yogurt and cheese.
  8. Avoid sweet consumption by acting according to the phrase sweet milk increases, which is a common discourse in our culture. Instead, you can choose light and milky fruit desserts.
  9. Stay away from fries and fast food. These foods make you hungrier and cause you to consume more food.
  10. Consume the healthiest olive oil in meals. For both your health and the health of your baby, you can consume meals by cooking them in the oven or as boiled.
  11. If you have given birth normally and you do not have difficulty in moving, you can exercise even if it is very light.
  12. Pay attention to your sleep pattern.

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diet list for breastfeeding mothers



  • 1 glass of milk,
  • 1 boiled/cooked in low oil/enriched with spinach egg in the form of an omelet,
  • 1 slice of cheese
  • 4-5 olives,
  • 1 slice of whole wheat bread


  • 1 apple or 1-2 dried apricots or 1 bowl of yoghurt with figs


  • 1 serving of lean meat, vegetables or legumes,
  • 1 bowl of yoghurt (with nuts such as walnuts or almonds)
  • A salad with lots of greens
  • Just boiled pasta.


  • 1 bowl of celery salad with yogurt,


  • 1 bowl of nutritious soup,
  • 1 portion of boiled, baked or grilled red meat or chicken
  • 1 large bowl of green salad with tomatoes and carrots.


  • Half an apple, banana or pear or 1 glass of milk.

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