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Breastfeeding and Weight Loss: How to Maintain a Healthy Balance

Breastfeeding and Weight Loss How to Maintain a Healthy Balance

Who hasn’t caught that unexpected post-baby reflection and felt a rush of surprise? Many of us dream of swiftly reclaiming our pre-pregnancy figures after giving birth. Yet, when you’re breastfeeding and feeling hungry all the time, this goal can seem like a difficult task. But don’t worry! Once the initial postpartum weeks are behind you and your body has had a chance to recover, inching closer to your desired shape is achievable. So, let’s chat about how to lose weight while breastfeeding without sacrificing your milk supply. 

And as you read, remember: your body has just performed a miracle! Give yourself the grace and time to heal and recover.

3 Tips To Lose Weight While Breastfeeding

1. Stay Hydrated

Hydration is essential for everyone, but especially for breastfeeding mums. Breast milk is approximately 87% water, so drinking enough fluids is necessary for staying hydrated and producing enough milk.

Here’s why staying hydrated is so important for breastfeeding mums:

  • Promoting weight loss: Taking a glass of water right before every meal helps to fill you up and reduce your appetite.
  • Improving energy levels: Dehydration can lead to fatigue and sluggishness. Drinking enough fluids helps keep your energy levels up so you can care for yourself and your baby.
  • Regulating body temperature: Water helps to regulate your body temperature and keep you cool, which is essential for breastfeeding mothers, especially during hot weather.

Drink at least 8 glasses of water throughout the day! This may vary depending on your individual needs and activity level. If you’re feeling thirsty, that’s a sign that you need to drink more fluids. If you do not like plain water, try adding a slice of fruit or cucumber to your glass. You can also drink sparkling water or unsweetened herbal tea. Avoid sugary drinks, such as soda, juice, and sports drinks. These drinks are high in empty calories and can contribute to excessive calorie intake and weight gain.

2. Focus on Eating a Healthy Diet

Eating a balanced and nutritious diet while breastfeeding is essential for your and your baby’s health. However, you may also wonder how to lose weight while breastfeeding safely and effectively. Focus on the quality of your food, not the quantity. Avoid processed foods and sugary drinks, and choose whole, unprocessed foods instead. This will help you feel fuller and more satisfied and provide your body with the nutrients it needs to function properly. 

Make gradual changes to your diet. Don’t try to crash diet; this may affect your milk supply and health. Instead, make small changes to your diet over time.

  • Eat plenty of fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and antioxidants, essential for you and your baby. Furthermore, they provide the bulk to your meals with relatively low calories.
  • Choose whole grains over refined grains. Whole grains are a good source of complex carbohydrates, fibre, and vitamins. They take longer to digest, thus helping you feel full for longer. Choose whole-wheat bread, pasta, and rice over refined grains.
  • Eat lean protein. Lean protein helps to build and repair muscle tissue. Adequate protein intake helps to provide satiety and satisfaction during meal times. Good lean protein sources include chicken, fish, beans, and tofu.
  • Replace saturated and trans fats with healthy fats. Healthy fats are important for brain development and overall health. Furthermore, incorporating fat during meals is essential as it helps your body absorb fat-soluble vitamins like vitamins A, D, E, and K more easily. Good sources of healthy fats include olive oil, avocados, nuts, and seeds.
  • Prepare meals with lactation-focused ingredients, such as garlic and fenugreek. These ingredients may help to support your lactation.

3. Ease into Postpartum Exercise

Eating a healthy diet is the best way to enhance your metabolism and lose weight while breastfeeding without sacrificing the quality or quantity of your breast milk. But postpartum exercise should also be part of your routine. Light exercise will help you regain energy and get your stretched-out abdominal muscles back into shape. You can start postpartum exercise as soon as you feel up to it. However, it’s important to listen to your body and not push yourself too hard. If you’re unsure what exercises are safe, talk to your doctor or a physical therapist. They can help you create a safe and effective exercise plan that meets your needs.

Here are some ways to get started with postpartum exercise:

  • Go for a walk. Walking is a great, low-impact exercise you can do with or without your baby. If you have a baby carrier, you can even wear your baby while you walk.
  • Do gentle stretches. Stretching can help to improve your flexibility and range of motion. Be sure to avoid deep stretches, as these can put too much stress on your body.

Talk to your doctor if you experience any pain or discomfort while exercising. It’s also important to see a doctor if you have any bleeding, spotting, or other unusual symptoms.


Losing weight takes time, especially while breastfeeding. Don’t expect to lose all the baby weight overnight. Everyone’s body is different, and everyone loses weight at their own pace. Just focus on making healthy choices and being patient with yourself. 

As you’re finding the best meals for lactation and a balance between nourishing your body and your baby, consider a little help. ReLacto is your go-to for a breastfeeding food package in Singapore. It’s a complete and balanced meal containing all the nutrients you need to lose weight and support your lactation. With our breastfeeding meal delivery, you’ll have the perfect blend of nutrition and taste delivered right to your doorstep. Give ReLacto a try and experience the difference. 

Visit our Home Page now for the best meals for lactation!


  • ReLacto

    We are a team behind the leading lactation meal provider and we believe proper nutrition during breastfeeding is not just something to be experienced, but also worth learning about. On top of preparing nutritious meals for mothers, we’re passionate about researching and sharing useful information on nutrition for lactation and recovery, and occasionally tips on baby weaning through our blogs.