The Truth About Breastfeeding and Weight Loss: What Every Mum Needs to Know
You’ve just brought a beautiful little human into the world—amazing! But now you’re wondering, “Will I lose weight breastfeeding?”
We’ve all heard the stories: “Breastfeeding just melted the weight off me!” But if you’re sitting there thinking, “Why am I still holding onto these extra postpartum pounds?” or “Why am I hungrier than ever?” —you’re not alone.
Let’s break it down together. Because the truth? Breastfeeding and weight loss are a little more complicated than just burning extra calories.
Calorie Burning: How Breastfeeding Actually Helps (and Doesn’t)
Yes, breastfeeding burns calories—somewhere between 300–500 calories per day. Your body works overtime producing that liquid gold for your baby. The more you breastfeed, especially if exclusively, the more energy your body uses.
Sounds like a weight-loss dream, right? But here’s the catch:
Your body wants to hold onto some fat stores—it’s nature’s way of ensuring baby has what they need.
Calorie burn from breastfeeding isn’t a free pass to lose weight, especially if those extra calories are replaced by sugary snacks (we’ll get to that soon!).
Factors like sleep deprivation, stress, and how much you move matter too.
💬 Real Talk: Burning calories is part of the equation, but it’s not the whole story. Your overall lifestyle plays a big role.
Hunger and Cravings: The Breastfeeding Appetite Rollercoaster
Ever felt hangry in a way you never did before? Breastfeeding hunger is real! Your body needs extra fuel to feed your baby and heal after birth. But the type of fuel matters.
💡 Why You’re Always Hungry:
Breastfeeding triggers hunger hormones—yep, your body is screaming for more energy.
Sleep deprivation boosts cravings for quick energy foods like carbs and sugar.
🥑 Smart Snacking for Energy and Milk Supply:
Focus on foods that nourish you and keep you full:
Lean proteins: Eggs, chicken, lentils.
Healthy fats: Avocados, nuts, olive oil.
Fibre-rich carbs: Sweet potatoes, oats, whole grains.
💬 Mama Tip: When you’re reaching for biscuits during a night feed, try keeping a snack stash of nuts or protein bars nearby instead.
What Really Matters for Breastfeeding and Weight Loss
Breastfeeding isn’t a magic fix—but the right habits can make all the difference in aiding you to lose weight postpartum.
✅ 1. Consistency Over Perfection
You don’t need to follow a strict plan or drop the weight fast. Your body is still healing! Small, steady changes work best.
💡 Try this: Swap one processed snack for a healthy option each day. Progress, not perfection.
🍓 2. Balanced Nutrition
Meal prepping doesn’t have to be complicated (or Instagram-perfect).
📝 Easy Meal Ideas:
Smoothies with spinach, berries, and Greek yoghurt.
Chicken wraps with whole grain tortillas.
Overnight oats with chia seeds and almond butter.
💬 Mum Hack: Prep meals during baby’s nap or ask a friend for help—self-care isn’t selfish.
🏃♀️ 3. Movement That Feels Good
Forget intense workouts—focus on gentle movement that energises you.
✨ Try This:
10-minute walks with the pram.
Postpartum yoga to stretch and unwind.
Dancing in the living room—yes, baby bops count too!
💬 Mama Reminder: Movement is more about how you feel than how you look.
😴 4. Sleep and Stress: The Hidden Influencers
Lack of sleep and stress seriously mess with hunger hormones. (Hello, late-night sugar cravings!)
💡 Quick Stress-Busters:
5 minutes of deep breathing.
Journaling your wins (even small ones count!).
Asking for help—because supermum is a myth.
Start Small: Steps to Get Started
Ready for some easy wins, mama? Let’s keep it realistic:
💧 1. Hydrate, Hydrate, Hydrate
Breastfeeding increases your fluid needs. Always keep a water bottle nearby. Bonus: Staying hydrated can curb unnecessary hunger signals.
2. Snack Smarter
Swap processed snacks for:
Greek yoghurt and berries.
Nut butter on whole grain toast.
Mixed nuts and dried fruit.
3. Celebrate Non-Scale Victories
Weight isn’t the only measure of progress. Look for wins like:
More energy for playtime with the kids.
Feeling stronger lifting the pram.
Clothes fitting better (even if the scale hasn’t budged).
4. Find Your Mum Tribe
Support matters. Whether it’s a local mum group, online community, or a friend you text at 3 a.m.—find your people.
💡 Mum Tip: Accountability can turn “I should” into “I did.”
Breastfeeding can be part of your postpartum weight loss journey—but it’s just one piece of the puzzle. Your health isn’t just about the number on the scale. It’s about energy for your little one, confidence in your body, and feeling good inside and out.
Take it one day at a time. Nourish yourself. Move when you can. Rest when you need.
💖 You’re stronger than you think. You’re already doing an amazing job. And remember—progress, not perfection.
💡 Reflective Questions for You, Mama:
What’s one small habit you can start today?
How can you make healthy meals easier for yourself this week?
Who can you lean on for support when things feel tough?
