One of the top questions I get as a registered dietitian and lactation counselor is:

"If I breastfeed, will I lose the baby weight?"

Maybe you’ve heard that breastfeeding burns 500+ calories a day, and you assumed the weight would just melt off. Maybe your best friend lost all her baby weight in just a few weeks while nursing, and you’re wondering… why isn’t that happening to me?

I hear you, mama. And I want you to know you are not alone.

Because here’s the truth: Breastfeeding alone does NOT guarantee weight loss.

Let’s break down the science, the real factors that impact postpartum weight loss, and how you can feel like yourself again—without wrecking your milk supply.

Does Breastfeeding Burn Calories? Yes… But There's a Catch

Yes, breastfeeding does burn extra calories. Your body is working hard to produce nutrient-rich milk for your baby.

But here’s the part most people don’t tell you: you also need to eat more calories to sustain that milk supply.

🔥 Burning more calories = needing more fuel.

If you don’t eat enough, your metabolism adapts, and your body holds onto weight as a survival response.

This is why some moms lose weight easily while breastfeeding, while others struggle—it all comes down to metabolism, hormones, and nourishment.

Why Some Moms Lose Weight While Breastfeeding… and Others Don’t

Every body is different. Some moms lose weight quickly, others hold onto extra weight for months (or years!) postpartum.

Here’s why:

✅ Hormones play a huge role – Postpartum hormones impact metabolism, fat storage, and hunger cues. Some moms naturally lose weight, while others experience hormone shifts that make weight loss harder.

✅ Milk production varies – Moms who produce larger amounts of milk need more calories to sustain it. If you’re feeding or pumping 40-50 ounces a day, your calorie needs are much higher than a mom breastfeeding just a few times per day.

✅ Metabolic adaptation is real – When you under-eat, your metabolism slows down to conserve energy. This means eating too little can actually make it harder to lose weight long-term.

✅ Nutrient balance matters – It’s not just about calories; it’s about what you’re eating. A low-calorie, low-protein diet can lead to muscle loss, slower metabolism, and increased cravings.

How to Lose Weight While Breastfeeding (Without Losing Your Milk Supply)

If you’re thinking, “Okay, so what do I do if I want to feel good in my postpartum body and protect my milk supply?”—I’ve got you covered.

Here’s what actually works:

1. Stop Restricting Calories—Focus on Nutrient-Dense Eating

Cutting calories too low can drop your milk supply and slow your metabolism. Instead, focus on:

✔ Eating enough protein (at least 20-30g per meal)
✔ Prioritizing healthy fats to stabilize hormones
✔ Keeping fiber high to balance blood sugar
✔ Avoiding low-calorie crash diets that drain energy

2. Balance Blood Sugar to Support Weight Loss & Energy

Blood sugar fluctuations can cause weight retention, cravings, and exhaustion. To keep your blood sugar balanced:

✔ Eat protein, fat, and fiber at every meal
✔ Avoid skipping meals (under-eating triggers cravings later)
✔ Stay hydrated—dehydration can mimic hunger

3. Strength Training > Endless Cardio

Think you need to run 5 miles a day to lose weight? Think again.

Strength training (even bodyweight workouts at home!) is key for:

✔ Boosting metabolism (muscle burns more calories at rest)
✔ Preventing muscle loss (which slows metabolism)
✔ Supporting hormones for sustainable weight loss

Even 10-20 minutes of strength training a few times a week makes a difference!

4. Prioritize Sleep (As Much As Possible)

I know—sleep with a newborn is hard. But did you know lack of sleep increases cravings and weight retention?

Here’s how to support your sleep:

✔ Nap when you can (even 20 minutes helps)
✔ Skip caffeine late in the day (to avoid messing with sleep cycles)
✔ Ask for help when you need it (you don’t have to do it all alone!)

5. Manage Stress (Because It Affects Weight, Too!)

When your body is under chronic stress, it releases cortisol, which can lead to:

⚡ Increased fat storage
⚡ Sugar cravings
⚡ Disrupted sleep

Simple stress management tools:

✔ Deep breathing or short meditation (5 minutes can help!)
✔ Gentle movement like stretching or a walk
✔ Asking for support—because you deserve it

Breastfeeding Alone Won’t Magically Melt the Baby Weight

If you’re breastfeeding and the weight isn’t flying off, nothing is wrong with you.

Your body is protecting you, and the key to healthy, sustainable postpartum weight loss is supporting your metabolism, hormones, and nourishment—not just cutting calories.

💡 Want guidance to feel like yourself again—without sacrificing your milk supply?

🎉 Join my FREE postpartum nutrition workshop! 🎉

You'll learn:
✅ The biggest mistakes that make weight loss harder postpartum
✅ How to fuel your body for energy, metabolism, and milk supply
✅ My 3-step method to heal hormones & lose weight (without dieting!)

🎁 Plus, get my FREE postpartum snack guide just for signing up!

👶 Spots are limited—grab your seat now! Click here to join

Mama, you are not alone in this. You deserve to feel strong, energized, and confident in your postpartum body. And I’m here to help you every step of the way. 💛