What a dilemma! I hear this time and time again…”How do I maintain my milk supply while trying to lose weight postpartum?” It is not as clear cut as we new mamas would hope it to be, but there is good news!
The good news is you CAN lose weight, get rid of the mommy pooch, and have strong abs while maintaining your milk supply. I was able to breastfeed my babies for 12 months, maintain my milk supply, and lose the excess baby weight by 4 months postpartum. I know you can too.
Continue to read and learn my 9 best tips for succeeding at keeping your milk supply high while losing weight.
9 Best Tips for Losing Weight Postpartum While Maintaining Milk Supply
Maintaining milk supply while trying to lose weight postpartum requires a delicate balance between calorie restriction and ensuring adequate nutrition for breastfeeding. Here are my 9 best tips to help you achieve this balance:
1. Stay Hydrated
Drink plenty of water throughout the day to stay hydrated, which is crucial for milk production. I recommend drinking 8 cups of water a day. If that is a far-fetched goal, aim to add one extra cup of water to your drinking goal every week. Also, remember to eliminate sugary drinks.
2. Eat Nutrient Dense Foods
Focus on nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods provide essential vitamins and minerals for both you and your baby. What are your 3 favorite fruits and 2 favorite vegetables?
Be sure to include that in your shopping list every week and add it to your meals or substitute your packaged snacks for fruits and vegetables. Pre-wash them on Monday so you have them ready to grab throughout the week.
3. Avoid Extreme Calorie Restriction
While it’s natural to want to lose weight postpartum, avoid extreme calorie restriction as it can negatively impact milk supply. Aim for a gradual and moderate weight loss of about 1-2 pounds per week.
Keep a journal and track your weight loss on the same day every week. Do not weigh yourself daily. It will become an obsession and is completely unnecessary.
4. Eat Regular Meals and Snacks
Consuming regular, balanced meals and snacks throughout the day can help keep your energy levels up and prevent dips in blood sugar levels, which can affect milk production.
When you plan your grocery list, come up with 5 healthy snacks that you can easily grab from your pantry or refrigerator throughout the week. Planning these snacks out like they are a meal will help you to avoid grabbing the unhealthy snacks that you are used to grabbing.
5. Include Galactagogues in Your Diet
Galactagogues are foods that are believed to increase milk supply. Examples include oats, fenugreek, brewer’s yeast, and flaxseeds. Incorporating these foods into your diet may help support milk production. Watch this informative YouTube video about galactagogues here to learn more.
6. Monitor Milk Supply
Pay attention to your milk supply and baby’s feeding cues. If you notice a decrease in milk production, reassess your diet and make adjustments as needed.
While you are monitoring your weight, go ahead and track your milk supply on the same calendar. Take notes on any major changes that you see happening. It’s a great way to record what’s going on with your body week to week and be able to look back to see what’s been happening at a quick glance.
7. Consult a Lactation Consultant or Registered Dietitian
If you’re struggling to maintain milk supply while trying to lose weight, consider seeking guidance from a lactation consultant or registered dietitian with experience in postpartum nutrition. They can provide personalized advice tailored to your specific needs and situation.
8. Get Adequate Rest
Prioritize rest and sleep, as fatigue can affect milk production. Try to nap when your baby sleeps and ask for help from your spouse or other family members to help with household tasks such as laundry, meals, cleaning, and dishes.
9. Exercise Moderately
Engage in moderate exercise to aid in weight loss, but avoid excessive or intense workouts that can negatively impact milk supply. Aim for activities like walking, yoga, or swimming.
My favorite way to get started with postpartum fitness is with core exercises. If you don’t know how to get started, I recommend watching my free 45 minute workshop that teaches you the #1 core exercise for postpartum moms. The best part is, it only takes 2 minutes a day.
Keep Smiling,
Jena
Before you go, be sure to watch the free workshop!
This free workshop is for you if you want to strengthen your core postpartum in just 2 minutes a day.
It will teach you how to get started with your first postpartum ab workout using the #1 physical therapy exercise recommended for new moms, which is the safest and quickest way to recovery!
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
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