Weight Loss and Breastfeeding: What You Really Need to Know
“I heard that because I was breastfeeding that the weight would fall off", but it’s not happening - what am I doing wrong”
That was a conversation I had with a new mum recently — and she’s definitely not the only one who’s felt this way.
If you’re new around here, you might not know that I very rarely talk about weight loss.
Why?
Because I believe women - especially new mums - are worth so much more than being reduced to a number on a scale. There’s already more than enough pressure out there to “bounce back” or shrink down after having a baby, and I don’t want to add to that noise.
That said, I do think it’s important to talk honestly about the expectations around breastfeeding and weight loss, especially when they don’t match the reality. Not seeing weight loss while breastfeeding isn’t a sign that something’s wrong - and it certainly doesn’t mean your body is failing you.
Let’s talk about what’s really going on, and what you can focus on instead - things like nourishment, rest, movement, and recovery - to support your body in this powerful, transitional season.
The Science Bit — Simply Put
Breastfeeding does increase your body’s energy demands. Producing breast milk burns around 300–500 extra calories per day, which sounds like a helpful boost. But…
Weight loss is never about one single factor. It’s influenced by a mix of things like:
✅ Your total calorie intake
✅ Your activity levels
✅ Your sleep (or lack of it!)
✅ Hormonal changes
✅ Stress levels
✅ Your genetics
So yes, breastfeeding might help a bit, but it doesn’t override the impact of very little sleep, high stress, minimal movement, or eating quickly and chaotically just to get through the day. I still vivdly remember the days of being glued to the couch as baby cluster fed, fueled only by tea, toast and chocolate to try and override the exhaustion.
What Should You Focus On Instead?
As a new mum, you don’t need pressure - you need support. Your body has been through something extraordinary, and recovery takes time. So rather than chasing weight loss, I invite you to focus on these three foundations:
1. Nourish Your Body
Your body is doing an incredible job feeding and caring for your baby — it deserves to be fuelled, not restricted.
Instead of cutting calories or following a diet, try to:
Prioritise nutrient-dense foods like protein-rich foods,wholegrains, fruits, veg and healthy fats.
Eat regularly to keep your energy up.
Stay hydrated, especially while breastfeeding.
This supports your energy, milk supply, and overall wellbeing far better than any weight-loss plan.
2. Balance Movement and Rest
Gentle movement can lift your energy, support your mood, and aid recovery. But equally, rest is productive too. Your body heals and recharges when you rest — and when you’re sleep-deprived, pushing through intense workouts may do more harm than good.
Start with:
Daily movement that feels good: walking, gentle stretching, postnatal Pilates or strength training.
A focus on core and pelvic floor rehab, especially in the early months.
Listening to your body - if you’re exhausted, rest is the priority.
3. Think Long-Term Recovery, Not Quick Fix
This season is about healing, reconnecting with your body, and building strength from the inside out. There’s no rush. Weight loss, if and when it happens, will be a side effect of taking care of yourself consistently.
There is no perfect timeline, no perfect body, and no perfect way to navigate this chapter. What matters most is that you feel supported, nourished, and connected to your body — whatever that looks like for you!
Let this be a season of recovery, strengthening, and trust. Your body has done something extraordinary! The most powerful thing you can do now is treat it with the same compassion and care it has shown you.
You’re doing amazing Mama, give yourself the credit you deserve!
Need a little extra support?
Download your FREE ‘Beyond the Bump Postpartum Checklist & Return to Exercise Guide’ — a practical, realistic, feel-good resource to help you care for your body and ease back into movement with confidence.