<\/p>\n\n\n\n
After the early postpartum season has come to a close and life has gone back to a (new) normal, many women desire to lose the \u2018baby weight\u2019 they gained during pregnancy, or start a new health and fitness journey. However, if you\u2019re continuing to breastfeed even as you begin introducing solid foods to your baby, you may be confused about how you can safely and effectively lose weight. You probably know that you need more calories in order to produce milk<\/a> for your infant, but you also know that losing weight requires being in a calorie deficit<\/a>. So, how do you safely decrease your daily calorie intake while maintaining your milk supply? Can you go on special diets like Keto and still lactate? And what about exercise\u2014is that safe? Or, can you lose weight just by breastfeeding and doing nothing else?\u00a0<\/p>\n\n\n\n Before we tackle these questions, it\u2019s important to note that each postpartum woman is different when it comes to weight loss. Some women seem to lose weight effortlessly in the weeks and months following their births as they nurse their babies; others only see a drop once they introduce solid foods; and still others complain that it\u2019s difficult to lose weight until they fully<\/em> wean their baby. Depending on your health and weight pre-pregnancy and the natural weight loss that occurs immediately postpartum, you may or may not actually need to try <\/em>to lose weight. So, this brings us to our first important question\u2026<\/p>\n\n\n\n Whether you\u2019ll lose weight just from breastfeeding isn\u2019t a simple question\u2014and it doesn\u2019t have a simple answer. Pregnancy, birth, and lactation all have an outsized effect<\/a> on the metabolism of a woman, no matter how your metabolic health is before getting pregnant [1]. Researchers have posited<\/a> that lactation acts as a sort of \u201creset\u201d to help women go back to their pre-pregnancy baseline metabolism, which is great news for those of us who nurse for months (or years!) following the birth of a baby [2]. However, the more babies you have, the more your risk increases<\/a> for obesity and metabolic disease. Importantly, this is not as much about pregnancy itself, but more about the impact<\/a> of having trouble losing weight postpartum [3] [4]. And as any woman with more than one baby can tell you (especially if they\u2019re closely spaced), it\u2019s very easy to get caught in a cycle of gaining weight during pregnancy, and not losing it all before a subsequent pregnancy.<\/p>\n\n\n\n So, is breastfeeding the cure-all \u201creset\u201d to help us go back to our pre-pregnancy weights? Sometimes. Research<\/a> has<\/a> generally<\/a> found<\/a> that while breastfeeding women burn more calories, they also eat<\/em> more calories, especially in the early postpartum phase [5] [6] [7] [8]. Fascinatingly, however, weight loss for women who are formula feeding seems to be much quicker in the first few months postpartum (as they generally eat far less at that time), but once the first twelve weeks are over, it seems like breastfeeding women do lose weight more easily. <\/p>\n\n\n\n Weight loss for women who are formula feeding seems to be much quicker in the first few months postpartum (as they generally eat far less at that time), but once the first twelve weeks are over, it seems like breastfeeding women do lose weight more easily. <\/p><\/blockquote><\/figure>\n\n\n\n One study<\/a> found that by the one year mark, breastfeeding women lost almost 5 pounds more on average than their non-nursing counterparts [8]. Other studies<\/a> conflict with this, however, finding that while women who breastfed in the past are typically slightly thinner at age 45, much of this probably has less to do with the breastfeeding and more to do with the other healthy choices that same demographic makes [9]. <\/p>\n\n\n\n What can we make of this? Well, breastfeeding may help you lose a few extra pounds more than you would otherwise, but the increase in energy input (more food) you need may counteract the increased energy output from lactation. In other words, research doesn\u2019t yet understand why some women lose weight more easily than others while breastfeeding, but it is quite possible that just breastfeeding alone won\u2019t do much for your weight loss.<\/p>\n\n\n\n Research doesn\u2019t yet understand why some women lose weight more easily than others while breastfeeding, but it is quite possible that just breastfeeding alone won\u2019t do much for your weight loss.<\/p><\/blockquote><\/figure>\n\n\n\n Before we get into the specific strategies for weight loss and whether or not they are helpful, it\u2019s important to mention calorie restriction or dieting in the first twelve weeks postpartum is not recommended. During this early postpartum period, it\u2019s important to focus on nourishing your body and beginning to heal<\/a>\u2014both of which can and should be done by eating well<\/a> and beginning to gently move your body<\/a>. <\/p>\n\n\n\n If you want to breastfeed (which has many benefits for women<\/a> and their babies<\/a>), you must also make sure that you\u2019re eating enough to establish (and then not lose) a healthy milk supply<\/a>. Generally, 1,800 calories<\/a> is seen as the absolute minimum <\/em>number of calories that a breastfeeding woman can eat in a day without the concern of her milk supply dropping\u2014but again, in the early postpartum weeks, this is likely (woefully, woefully) inadequate (read more on that subject here<\/a>). <\/p>\n\n\n\n However, if you\u2019re beyond the first 12 weeks postpartum and want to start intentionally losing weight, keep in mind that the additional calories needed to continue breastfeeding will probably make weight loss a slower process than it otherwise would be, as it\u2019s considered safe<\/a> to lose only about one pound per week while nursing (and even that may prove too much too fast, and you may have to increase your caloric intake if you notice your supply dropping). Even at 12 weeks or more postpartum, attempting to lose weight by more drastic measures (multi-day fasts or extreme calorie restriction, for example) can be harmful for you and your baby, as your body burns at least 500 calories just from breastfeeding alone. <\/p>\n\n\n\n Here\u2019s a quick overview of some of the most popular methods of weight loss and whether or not they are safe (and effective) while lactating (all of which assume you are at least 12 weeks or more postpartum).<\/p>\n\n\n\n One of the most common methods of weight loss is known as CICO: calories in, calories out. It\u2019s basic science<\/a> that weight loss necessitates consuming fewer calories than you burn, but this can be done in a number of ways. Simply counting your calories and making sure that they fall under your total daily energy expenditure (TDEE) is a basic weight loss method that many people like because it gives you the freedom to eat what you\u2019d like within some defined limits.<\/p>\n\n\n\n Again, if you are attempting calorie restriction while breastfeeding, it\u2019s important not to restrict to under 1,800 calories at the bare minimum<\/em>. Typical TDEE calculators<\/a> will not<\/em> account for the calories burned while lactating, so you need to use a breastfeeding specific calculator like this one<\/a> from the Infant Risk Center. <\/p>\n\n\n\n Generally, calorie restriction is an effective<\/a> weight loss strategy while breastfeeding, with studies showing that, when done properly,<\/em> it does not harm milk supply [10]. It\u2019s important to also note that if you\u2019re undertaking this method, you\u2019ll need to decrease your amount of calories as you begin to wean your baby (which begins when you start feeding solids) and the amount you are lactating begins naturally decreasing as a result. <\/p>\n\n\n\n Generally, calorie restriction is an effective weight loss strategy while breastfeeding, with studies showing that, when done properly,<\/em> it does not harm milk supply.<\/p><\/blockquote><\/figure>\n\n\n\n Moving your body is essential no matter if you are pregnant, breastfeeding, or otherwise. For weight loss specifically, exercise largely works in the same method as calorie restriction\u2014it changes the CICO ratio so there are now more calories going \u2018out\u2019 than going \u2018in.\u2019 However, exercise has many more benefits than simply increasing the amount of calories that you burn. Strength training specifically has been shown to increase insulin sensitivity<\/a>, meaning that having more muscle on your body helps to control your blood sugar (which in turns helps with more weight loss!) [11]. Postpartum exercise also has numerous other benefits<\/a>, such as a decrease in pelvic floor issues and acting as a safeguard against postpartum depression<\/a> (PPD) [12]. <\/p>\n\n\n\n As for the question of exercising while breastfeeding, studies have shown<\/a> that moderate (30-45 minutes per day) exercise is both safe and effective for weight loss [13]. Exercise helps women not only lose weight while they lactate, but it also may increase antioxidant properties and improve the lipid and hormonal profiles of breastmilk. <\/p>\n\n\n\n Exercise helps women not only lose weight while they lactate, but it also may increase antioxidant properties and improve the lipid and hormonal profiles of breastmilk.\u00a0<\/p><\/blockquote><\/figure>\n\n\n\n Intermittent fasting (IF), typically understood, is lengthening the gaps between meals to restrict eating into a certain eating \u2018window.\u2019 Fasting boasts many benefits<\/a> in reducing inflammation, helping insulin resistance, and protecting against chronic disease [14]. While fasting may be undertaken for cycling women<\/a> with some consideration for the hormonal shifts that occur during the menstrual cycle (and there is good evidence<\/a> to show that IF can improve fertility in some cases), it\u2019s not necessarily the best idea to undertake IF while breastfeeding.\u00a0<\/p>\n\n\n\n Again, health guidance does not recommend<\/a> any level of fasting done during the early days of breastfeeding when milk supply is being established and the baby is nursing frequently. However, the guidance is less clear in the later stages of breastfeeding (such as at 4+ months postpartum). There just isn\u2019t a lot of information yet on intermittent fasting as a weight loss or health strategy while breastfeeding\u2014and, on that note, we need better information on it for all women, as its benefits have largely been studied in men<\/a>.<\/p>\n\n\n\n That being said, there are a few studies that look at religious fasting while breastfeeding, such as during Ramadan or Yom Kippur. This study<\/a> shows that women fasting for religious reasons generally did not experience any sort of change in their milk supply or milk nutrient composition as they fasted, which means that it may be a safe practice for their babies, but it doesn\u2019t necessarily tell us about the health of the mothers themselves [15]. Another smaller study<\/a> which compared fasting and nonfasting mothers during Ramadan also did not show a difference in the milk compositions between the two groups [16].\u00a0<\/p>\n\n\n\n Due to the overall lack of information on IF for weight loss purposes during lactation, it\u2019s a good idea to speak to your medical professional if you are planning on doing any kind of fasting while breastfeeding\u2014and if you do decide to try it, a gentle overnight fast may be a good place to start. (Think: nothing to eat after<\/em> 7 PM, and nothing to eat until<\/em> 7 AM the next day). However, it\u2019s also important to note that all of the major religions that practice fasting (such as Catholicism<\/a>, Islam<\/a>, and Judaism<\/a>) all say that any woman who is pregnant or nursing is exempt from religious fasting requirements.\u00a0\u00a0\u00a0<\/p>\n\n\n\n Another popular method of weight loss is eating a Ketogenic diet, which is defined<\/a> as limiting daily intake of carbs to 20-50g. Following Keto can be a successful<\/a> weight loss strategy, especially for those who have metabolic syndrome<\/a> or Type 2 Diabetes [17].\u00a0<\/p>\n\n\n\n However, Keto diets are not necessarily a safe option for those who are currently breastfeeding. Limiting carbs to an extreme degree, such as in the Keto diet, can cause a condition called lactational ketosis (LKA). Diabetic ketoacidosis<\/a> is a condition where the lack of insulin being produced in the body causes a buildup of acid, known as ketones, in the blood. This is most common in Type 1 Diabetics and can be life-threatening. For women who are breastfeeding, it is possible to experience ketoacidosis when the body does not have enough carbohydrates to use as fuel, since a lactating woman\u2019s body is also pulling from the influx of carbohydrates to create breastmilk. Due to the increased energy demands of lactation, breastfeeding women are much more likely to go into a state of ketoacidosis than women who are not nursing.\u00a0<\/p>\n\n\n\n There are multiple<\/a> cases<\/a> of LKA in the scientific literature, though it is a rare diagnosis [18] [19]. Due to the life-threatening nature of LKA, Keto while breastfeeding is not recommended<\/a>. It is<\/em> safe, however, to count macronutrients and eat a higher protein and fat diet with moderate carbohydrates (especially focusing on high-quality, whole-food carbohydrates<\/a>).<\/p>\n\n\n\n Due to the life-threatening nature of LKA, Keto while breastfeeding is not recommended. It is<\/em> safe, however, to count macronutrients and eat a higher protein and fat diet with moderate carbohydrates (especially focusing on high-quality, whole-food carbohydrates).<\/p><\/blockquote><\/figure>\n\n\n\n Though any method of dieting is unsafe during the early postpartum months, there are a few options for breastfeeding women who want to jumpstart their weight loss in the later postpartum months\u2014as long as one understands that a gentle, slow-and-steady, sustainable approach to weight loss is best for moms and<\/em> their babies. Getting to a healthy weight postpartum is crucial<\/a> in setting up your long-term health and avoiding chronic illness later in life, and it\u2019s empowering to know that there are options for weight loss if it is something you want or need while continuing to breastfeed [4]. <\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":"What kind of weight loss is safe\u2026 and what isn\u2019t.","protected":false},"author":106,"featured_media":24314,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[5392,5394],"tags":[4266,51,6082],"class_list":{"0":"post-24313","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-and-nutrition","8":"category-postpartum","9":"tag-intermittent-fasting-diet-2","10":"tag-postpartum","11":"tag-postpartum-nutrition","12":"cs-entry","13":"cs-video-wrap"},"acf":[],"yoast_head":"\nEveryone experiences postpartum weight loss differently<\/span><\/h2>\n\n\n\n
Will I lose weight just from breastfeeding?<\/span><\/h2>\n\n\n\n
Weight loss with breastfeeding vs. formula feeding<\/span><\/h3>\n\n\n\n
The ultimate answer to postpartum weight loss? It depends<\/span><\/h3>\n\n\n\n
What\u2019s considered unsafe while breastfeeding?<\/span><\/h2>\n\n\n\n
The evidence on weight loss methods while breastfeeding<\/span><\/h2>\n\n\n\n
Calorie restriction<\/span><\/h3>\n\n\n\n
Exercise<\/span><\/h3>\n\n\n\n
Intermittent fasting<\/span><\/h3>\n\n\n\n
Evidence from religious fasting <\/span><\/h4>\n\n\n\n
Keto diets<\/span><\/h3>\n\n\n\n
The bottom line on weight loss while breastfeeding<\/span><\/h2>\n\n\n\n
References<\/span><\/h4>\n\n\n\n[1] Janet C King, Physiology of pregnancy and nutrient metabolism123, The American Journal of Clinical Nutrition, Volume 71, Issue 5, 2000, Pages 1218S-1225S, ISSN 0002-9165, https:\/\/doi.org\/10.1093\/ajcn\/71.5.1218s<\/a>. (https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523071484)<\/p>\n\n\n\n[2] Stuebe AM, Rich-Edwards JW. The reset hypothesis: lactation and maternal metabolism. Am J Perinatol. 2009 Jan;26(1):81-8. doi: 10.1055\/s-0028-1103034. Epub 2008 Nov 21. PMID: 19031350; PMCID: PMC3006166.<\/p>\n\n\n\n[3] Gunderson, E., Murtaugh, M., Lewis, C. et al. Excess gains in weight and waist circumference associated with childbearing: The Coronary Artery Risk Development in Young Adults Study (CARDIA). Int J Obes 28, 525\u2013535 (2004). https:\/\/doi.org\/10.1038\/sj.ijo.0802551<\/a><\/p>\n\n\n\n[4] Rooney BL, Schauberger CW, Mathiason MA. Impact of perinatal weight change on long-term obesity and obesity-related illnesses. Obstet Gynecol. 2005 Dec;106(6):1349-56. doi: 10.1097\/01.AOG.0000185480.09068.4a. PMID: 16319262.<\/p>\n\n\n\n[5] van Raaij JM, Schonk CM, Vermaat-Miedema SH, Peek ME, Hautvast JG. Energy cost of lactation, and energy balances of well-nourished Dutch lactating women: reappraisal of the extra energy requirements of lactation. Am J Clin Nutr. 1991 Mar;53(3):612-9. doi: 10.1093\/ajcn\/53.3.612. PMID: 2000814.<\/p>\n\n\n\n[6] Brewer MM, Bates MR, Vannoy LP. Postpartum changes in maternal weight and body fat depots in lactating vs nonlactating women. Am J Clin Nutr. 1989 Feb;49(2):259-65. doi: 10.1093\/ajcn\/49.2.259. PMID: 2916446.<\/p>\n\n\n\n[7] Sadurskis A, Kabir N, Wager J, Forsum E. Energy metabolism, body composition, and milk production in healthy Swedish women during lactation. Am J Clin Nutr. 1988 Jul;48(1):44-9. doi: 10.1093\/ajcn\/48.1.44. PMID: 3389329.<\/p>\n\n\n\n[8] Dewey KG, Heinig MJ, Nommsen LA. Maternal weight-loss patterns during prolonged lactation. Am J Clin Nutr. 1993 Aug;58(2):162-6. doi: 10.1093\/ajcn\/58.2.162. PMID: 8338042.<\/p>\n\n\n\n
References Continued<\/span><\/h4>\n\n\n\n[9] Rush D, Lumey LH, Ravelli AC, Myers B. The indirect association of lactation with subsequent perimenopausal body weight. Eur J Clin Nutr. 1996 Jan;50(1):12-6. PMID: 8617185.<\/p>\n\n\n\n[10] Leghi GE, Netting MJ, Lai CT, Narayanan A, Dymock M, Rea A, Wlodek ME, Geddes DT, Muhlhausler BS. Reduction in Maternal Energy Intake during Lactation Decreased Maternal Body Weight and Concentrations of Leptin, Insulin and Adiponectin in Human Milk without Affecting Milk Production, Milk Macronutrient Composition or Infant Growth. Nutrients. 2021 May 31;13(6):1892. doi: 10.3390\/nu13061892. PMID: 34072910; PMCID: PMC8227075.<\/p>\n\n\n\n[11] Niemann MJ, Tucker LA, Bailey BW, Davidson LE. Strength Training and Insulin Resistance: The Mediating Role of Body Composition. J Diabetes Res. 2020 May 8;2020:7694825. doi: 10.1155\/2020\/7694825. PMID: 32455135; PMCID: PMC7235686.<\/p>\n\n\n\n[12] Ko\u0142oma\u0144ska-Bogucka D, Mazur-Bialy AI. Physical Activity and the Occurrence of Postnatal Depression-A Systematic Review. Medicina (Kaunas). 2019 Sep 2;55(9):560. doi: 10.3390\/medicina55090560. PMID: 31480778; PMCID: PMC6780177.<\/p>\n\n\n\n[13] Calcaterra G, Sinigaglia G, Pinti M, Bucciarelli V, Martini C, Moscucci F, Barill\u00e0 F, Nodari S, Montemurro V, Sciomer S, Gallina S, Mehta JL, Mattioli AV. Breastfeeding and maternal exercise: A synergistic approach to improve cardiometabolic health. Clin Nutr ESPEN. 2025 Dec;70:607-615. doi: 10.1016\/j.clnesp.2025.10.029. Epub 2025 Nov 10. PMID: 41223967.<\/p>\n\n\n\n[14] Longo VD, Mattson MP. Fasting: molecular mechanisms and clinical applications. Cell Metab. 2014 Feb 4;19(2):181-92. doi: 10.1016\/j.cmet.2013.12.008. Epub 2014 Jan 16. PMID: 24440038; PMCID: PMC3946160.<\/p>\n\n\n\n[15] Allegaert K, Smits A. Acute Maternal Fasting or Fluid Abstention Does Not Significantly Affect the Macronutrient Composition of Human Milk: Clinical and Clinical Research Relevance. Children (Basel). 2020 Jun 10;7(6):60. doi: 10.3390\/children7060060. PMID: 32531924; PMCID: PMC7346150.<\/p>\n\n\n\n[16] Ba\u015f\u0131b\u00fcy\u00fck M, Akta\u00e7 \u015e, Kundak\u00e7\u0131 S, B\u00fcke \u00d6, Karabay\u0131r N. Effect of Ramadan Fasting on Breast Milk. Breastfeed Med. 2023 Aug;18(8):596-601. doi: 10.1089\/bfm.2023.0144. PMID: 37615571.<\/p>\n\n\n\n[17] Daley SF, Masood W, Annamaraju P, et al. The Ketogenic Diet: Clinical Applications, Evidence-based Indications, and Implementation. [Updated 2025 Dec 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan-. Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/<\/a><\/p>\n\n\n\n[18] de Amorim ALB, Rodrigues EF, Sussi EL, Neri LCL. Carbohydrate restriction during lactation: A systematic review. Nutr Res. 2024 May;125:91-100. doi: 10.1016\/j.nutres.2024.02.007. Epub 2024 Feb 29. PMID: 38565002.<\/p>\n\n\n\n[19] Cole Seaton, Kristopher Sutherly, Michael A. Miller, Breastfeeding ketoacidosis: A rare but important diagnosis for emergency physicians to recognize, The American Journal of Emergency Medicine, Volume 37, Issue 2, 2019, Page 374.e1, ISSN 0735-6757, https:\/\/doi.org\/10.1016\/j.ajem.2018.10.014.<\/p>\n\n\n\n