I feel like I get this question on a daily basis =) How can you lose weight while breastfeeding when your appetite is in overdrive? If you were able to breastfeed/are breastfeeding, was your appetite crazy?! Some people say that breastfeeding hinders weight loss or it’s impossible to lose weight while breastfeeding. That is definitely not true! Your body MAY hold on to the last five pounds in order to ensure you have enough fat stores to produce milk, but you shouldn’t hold on to 50 pounds because you’re breastfeeding. If you are, it’s likely that you’re just overeating!  

I totally get it, breastfeeding DOES make you hungry. In all honestly though, I was way hungrier during my pregnancy than I am now that I’m breastfeeding (hence the 65 pound weight gain!). 


So what can you do when you’re ravenous all of the time but you want to lose weight? How can you lose weight while breastfeeding? 


A couple of things. First off, your body DOES need extra calories to support breastfeeding. 300-500 extra is the recommended amount. I lost the majority of my weight eating about 2,000 calories a day, so you DO need to eat…however, calories can add up fast! 300 extra calories is as much as an apple with 2 Tbs of peanut butter. That’s it! 


Ways to feel fuller when you’re trying to cut calories: 


  • Drink a ton of water! A lot of times our bodies confuse thirst with hunger. Make sure you have bottles of water around you at all times, because you never know when your little one is going to do a marathon feeding session. In that case, keep some nuts or fruit around too 😉 I like to make healthier lemonade to make sure I get enough water in. It’s so simple and really keeps me hydrated! I just add 2 cups of water to a blender, juice from 1 lemon, 10 drops of liquid stevia, some ice and a few frozen strawberries. Drink up! 


  • Eat lots of volume based foods. Load up on those veggies! The more veggies, the better! They will fill up your belly for minimum calories. Start all of your meals with a salad (easy on the dressing, cheese, croutons, etc.) and make half of your plate veggies. Soup is your friend! Make sure it’s a broth based soup, NOT a creamy soup which can pack a ton of calories. Make your own veggie or minestrone soup and save on sodium from store bough soups. 


  • Get some protein! Make sure you’re eating protein at EVERY meal. Protein will fill you up much more than carbs will. 



Here is a sample daily diet for me, so you can get an idea of what I eat =) 


Breakfast: 3 eggs, turkey bacon or chicken sausage, 1/2 an avocado and a piece of fruit

Lunch: Shakeology with sun butter and a piece of fruit

Snack: Macadamia nuts, almonds or walnuts  

Dinner: BIG salad with chicken breast, avocado, flax oil and a ton of veggies

Treats: (because no one is perfect ;)) a glass (or two) of red wine and some dark chocolate

Notice that ALL of my meals contain protein in them. I NEVER just have a bowl of cereal or a bagel. That will spike your insulin and leave you feeling hungry soon after! 


Have you struggled to lose weight while breastfeeding? Have you tried any of these things? I want to know!


Did this help you? If so, I would really appreciate it if you comment below and share on Facebook!










Rachel Ngom’s Blog
Email: Clientcare@fitwithrachel.com

“Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more.” Tony Robbins

PS. If you’re not at your goal weight & need support to get there, this group is what you need.

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