You’ve just had a baby (congrats!), you’re navigating sleepless nights, spit-up-stained shirts, and maybe a bit of emotional whiplash. And somewhere in the mix, you’re wondering: “Will breastfeeding help with weight loss?”
You’re not alone. It’s one of the most Googled questions new moms ask — and while the answer isn’t black and white, there’s good news: breastfeeding can support postpartum weight loss. But (and it’s a big but), it’s not a magic fix. Let’s unpack the science, the myths, and the smart, safe way to lose weight while keeping your milk supply strong.
Does Breastfeeding Help You Lose Weight?
Short answer: it can — but not always, and not for everyone.
Breastfeeding burns calories. That’s a fact. Producing breast milk takes energy, and your body taps into stored fat to do it. On average, you burn between 200 and 1,000 extra calories a day, depending on your baby’s age, size, and appetite. That’s the equivalent of a solid gym session — without leaving your living room.
To put that in perspective: burning 1,000 calories would take about an hour and forty-five minutes of dancing or over an hour of aerobics. So yes, your body is working hard while you’re nursing.
Sounds great, right? But here’s the twist: not all moms lose weight while breastfeeding, and some even gain. Research shows mixed results:
- One study found that women who breastfed exclusively for at least 3 months lost more weight by 12 months postpartum than those who didn’t.
- Another found that breastfeeding helped with weight loss early on (around 6 weeks postpartum), but the effect faded by the one-year mark.
- Some long-term studies suggest that women who breastfeed for 6 months or more are less likely to retain pregnancy weight 4–10 years later.
So what’s the catch? The key is in the how, how long, and what else is going on.
Also worth noting: one of the biological reasons your body gains weight during pregnancy is to build fat stores for breastfeeding. If you don’t breastfeed, those fat reserves can hang around longer because your body doesn’t get the signal to burn them.
How Many Calories Does Breastfeeding Burn?
Breastfeeding typically burns 200 to 1,000 calories per day, depending on feeding frequency, exclusivity, and your baby’s growth stage.
If you’re exclusively breastfeeding (no formula or solids), you’ll likely burn more. But many moms unknowingly eat those calories right back — and then some. Hunger can spike while breastfeeding, and cravings are real. Add in stress, sleep deprivation, and no time to cook, and it’s easy to grab comfort food and convenience snacks.
Plus, your body needs an extra 200–500 calories daily (depending on your BMI) just to stay nourished while making milk. Check out our calories burned breastfeeding calculator.
Pumping exclusively? Use our Pumping Calorie Calculator to get a personalized estimate based on your baby’s age and feeding frequency. It gives you a clear picture of how much energy you’re using daily — and helps you plan your nutrition and fitness goals accordingly.
Why Some Moms Lose Weight While Breastfeeding — and Others Don’t
If you’re wondering, “Why am I still holding on to this baby weight?”, you’re not alone. There are a lot of factors that influence postpartum weight loss, even with breastfeeding in the mix:
1. Pre-pregnancy weight and pregnancy gain
Women who gained more weight than recommended during pregnancy or started with a higher BMI are more likely to retain extra pounds.
2. Breastfeeding duration and exclusivity
Exclusive breastfeeding for at least 3 to 6 months tends to support more fat burning. The more consistent and long-term your nursing, the more likely it is to make a difference.
3. Sleep and stress
Lack of sleep messes with your metabolism and hormones. Stress raises cortisol, which can encourage fat storage — especially around the belly.
4. Diet and physical activity
Even though you’re burning calories, you may not lose weight if you’re replacing them with high-sugar, high-fat foods. Plus, limited movement due to recovery, fatigue, or a hectic schedule can stall progress.
5. Your body’s timing
Some moms don’t see weight loss until 6 months or later. Growth spurts in babies can signal your body to hold onto fat for milk production. But many moms find that once baby starts weaning, the last few pounds drop quickly.
Exclusive vs Mixed Feeding: Does It Matter?
Yes, it does — at least when it comes to weight loss.
Moms who exclusively breastfeed tend to experience slightly more weight loss than those who supplement. That’s because:
- Exclusive breastfeeding burns more calories.
- It involves more frequent feedings.
- Your body stays in a more consistent fat-burning state.
That said, formula feeding or combo feeding is not a failure. What matters most is doing what works best for you and your baby. Just know that if weight loss is a goal, exclusivity and frequency of nursing may play a role.
How to Lose Weight Safely While Breastfeeding
Here’s the golden rule: slow and steady wins the race. Your body just made a human, and now it’s feeding one. Healing and health come first.
Here’s how to support weight loss without affecting your milk supply:
Eat enough — but not too much
Don’t go below 1,800 calories per day. Drastic cuts can lower your energy and milk supply. Breastfeeding already gives you a built-in calorie burn.
Prioritize the right foods
Focus on nutrient-dense meals: lean protein, whole grains, leafy greens, fruits like mango or banana, and healthy fats (avocados, nuts, olive oil). Oatmeal is especially helpful — it supports milk production.
Stay hydrated
Aim for at least 8–10 cups of water per day. Read more about hydration while breastfeeding here.
Move your body consistently
You don’t need to crush high-intensity workouts. Walking, yoga, or light strength training 2–3 times a week is a great start. Once your doctor clears you, ease in gradually.
Manage stress
Chronic stress can stall weight loss. Find micro-moments to breathe, rest, or laugh. They add up.
Get as much sleep as you can
It doesn’t have to be 8 hours straight. Nap when the baby naps. Ask for help. Sleep supports everything from hormones to hunger control.
Don’t obsess over the scale
Even if your weight stays the same, you may be losing inches. Muscle weighs more than fat. Pay attention to how your clothes fit.
Long-Term Benefits Beyond Baby Weight
Breastfeeding doesn’t just help in the short term. It has lasting health perks for moms:
- Lower risk of obesity later in life
- Improved insulin sensitivity
- Reduced risk of type 2 diabetes, heart disease, and some cancers
Even modest breastfeeding durations can provide meaningful benefits over time.
Setting Realistic Expectations
Let’s keep it real: most moms don’t “snap back” instantly. And that’s okay.
Even with exclusive breastfeeding, average weight loss might be around 1–3 extra pounds compared to formula-feeding moms over the first year. Some moms lose a lot, others plateau, and a few even gain.
Your body is healing, nourishing, and adapting. You’re making milk, chasing sleep, and showing up every day. That matters more than a number on the scale.
Quick Facts About Breastfeeding and Weight Loss
- Moms who breastfeed and eat based on hunger cues may lose an extra 0.5 kg per month.
- Losing weight too fast (over 2.5 kg per week) can release toxins into your breast milk — slow and steady is safer.
- Breastfeeding moms may lose more fat from hips, thighs, and bum compared to formula-feeding moms.
- Overweight moms may experience reduced milk production, but this varies by individual and can often be managed with the right support.
Breastfeeding Can Help With Weight Loss — But It’s Not the Whole Picture
Breastfeeding can support weight loss — especially if it’s exclusive, long-term, and combined with healthy habits. But it’s not a guarantee, and it’s not a magic bullet.
The best approach? Focus on nourishing yourself, staying active in ways that feel good, managing stress, and celebrating the small wins. Your body is healing, adjusting, and showing up for your baby every single day.
You’ve got this — and if you ever feel stuck, talk to your OB, a lactation consultant, or a registered dietitian. Support is out there, and so is progress — on your terms, at your pace.
References
- Typical calorie‑expenditure estimates (300‑500 kcal/day) Healthline
- Summary of research comparing exclusive vs mixed feeding. BioMed Central
- Maria da Conceição et al., “Breastfeeding and maternal weight changes during 24 months postpartum” (PMC) pmc.ncbi.nlm.nih.gov
- Jarlenski MP et al., “Effects of breastfeeding on postpartum weight loss” (PMC) pmc.ncbi.nlm.nih.gov
- Ćwiek D. et al., “The effect of breastfeeding on women’s weight loss after childbirth and body mass” (2023) europeanjournalofmidwifery.eu
- Medical News Today — “Breastfeeding and weight loss: Why it may or may not…” medicalnewstoday.com
- CDC – Diet, Vitamins, and Micronutrients for breastfeeding mothers (for calorie‑/nutrient‑guidelines) cdc.gov
- La Leche League — “Weight loss while breastfeeding” (practical guidance) La Leche League International
- Recent study on maternal obesity & breastfeeding behaviours/metabolome Nature
