Losing Weight While Breastfeeding

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Weight gain during pregnancy – normal and necessary

A certain amount of weight gain during pregnancy is biologically normal and essential. It ensures the healthy growth of the embryo and foetus and the postnatal breast milk supply to the infant. To achieve this, the body stores water and energy reserves in the form of fat deposits—regardless of whether the mother ultimately breastfeeds or not.

Taking the pressure off

In the first few months after birth, the body still needs a lot of energy for recovery, hormonal changes, and the beginning of milk production. At the same time, sleep deprivation and the “baby blues” are common among new mothers. When considering weight loss, women should also be aware that caring for a baby or toddler—and possibly older siblings—is physically and emotionally demanding, whether they are breastfeeding or not. The goal of losing weight quickly is usually unrealistic and may increase psychological stress. Emotional well-being and a strong mother-child bond should take priority during this period.

Healthy weight loss while breastfeeding

Many mothers find that they return to their pre-pregnancy weight within the first year after giving birth without making any changes to their diet. Others retain some of their pregnancy weight for longer—this is the case for about half of all mothers. If you wish to lose weight, a sustainable change in eating habits can often be effective, such as  limiting processed foods, ultra-processed foods, sugar, refined white flour products, and especially high-calorie beverages, as these foods can significantly contribute to weight gain.

A balanced, varied diet consisting of vegetables, fruits, whole grains, legumes, nuts, lean meat, fish, eggs, dairy products, and high-quality oils provides the nutrients needed by both mother and infant during lactation while also supporting healthy postpartum weight loss. A well-balanced vegetarian or vegan diet (with micronutrient supplementation where necessary) is also possible. Water or other calorie-free beverages, such as unsweetened tea, are idea drinks

Physical activity contributes to your overall well-being, increases energy expenditure, and builds muscle mass. Sports and exercise also help maintain a healthy weight while breastfeeding.

No extreme diets or fasting regimens

Extreme diets that severely restrict nutrient intake as well as fasting regimens (such as intermittent fasting) should be viewed with caution during lactation. They often fail to meet the increased nutritional needs during breastfeeding. Furthermore, there is a lack of scientific data regarding their safety during this season of life. A moderate, sustainable weight loss should be the goal.

Toxic substances in breast milk?

When body fat is broken down, environmental toxins stored in body tissue can be released and enter breast milk. However, the benefits of breastfeeding and a healthier body weight generally outweigh these risks. From the perspective of contaminant exposure, moderate, gradual weight loss is also preferable. An acute risk to the infant through breast milk exists only in cases of environmental contamination events or individual cases of poisoning.

Breastfeeding can support weight loss

Breastfeeding can promote weight loss, especially if a woman breastfeeds exclusively for 6 months and then continues to breastfeed alongside complementary solid foods. Exclusive breastfeeding burns approximately 500 kcal per day. Nevertheless, individual responses vary considerably. Some women even gain weight while breastfeeding because their energy intake exceeds the combined energy requirements of their basal metabolism and milk production.

Obesity Treatments and Breastfeeding

Following bariatric surgery, mothers consume less food due to the permanently reduced stomach size, which also leads to a decrease in the intake of essential nutrients such as vitamin B12, calcium, folic acid, iron, and protein. To ensure the healthy development of the infant, maternal dietary intake should be carefully optimised, nutritional status monitored, and deficiencies consistently corrected through appropriate supplementation. Small, frequent meals, as well as complex carbohydrates combined with protein before or during breastfeeding, help prevent blood sugar fluctuations.

If a medically prescribed weight-loss medication that is generally compatible with breastfeeding is taken, its use must be carefully evaluated. In part, because such medications may negatively affect the infant’s nutrient supply, which is particularly important during this stage of infant development and may also influence maternal mood. Even when using medication, weight loss should occur slowly and steadily to ensure adequate nutritional supply for the breastfed infant.

The following applies to both forms of treatment: Whether following bariatric surgery or using medication to support weight loss, accompanying nutritional and breastfeeding counselling, as well as regular nutritional monitoring, provide guidance and reassurance. Regular monitoring of weight, infant growth and developmental milestones ensures that the infant is developing appropriately and receiving sufficient energy and nutrients.

Conclusion

The expectation of losing weight quickly after childbirth is usually unrealistic and adds to the physical and emotional stress during this vulnerable time. However, a balanced, varied diet ensures that the breastfeeding mother and her baby receive adequate nutrition and supports a healthy weight. In obesity treatments during breastfeeding, preventing maternal nutrient deficiencies and closely monitoring the infant remain the primary priorities.

Nutrition and breastfeeding counselling can provide valuable support for those wishing to lose weight while breastfeeding.

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