If you’ve ever found yourself thinking, “Why can’t I lose weight while breastfeeding?” — trust me, I’ve been there.
After my fourth baby, I felt like I was doing everything right — eating healthy, staying active, nursing around the clock — but the scale wouldn’t budge. My clothes still felt tight, and my energy wasn’t great. I was so frustrated because everyone told me “breastfeeding melts the fat off!” — but that just wasn’t my experience.
It took me months of trial and error to finally figure out what worked for my body postpartum. Once I made these five simple changes, everything clicked — and I finally lost the last 10 pounds of baby weight without losing my milk supply or energy.
Here’s exactly what I changed 👇
1. I Focused on More Steps — Not Just Workouts
Before, I was relying on one daily workout to “burn calories,” but the truth is that I was sitting most of the day after that. When you’re breastfeeding, your metabolism and hormones are working differently — and your body craves gentle movement more than intensity.
So instead of just doing one workout, I started adding more walks throughout the day. I made it a goal to hit 8,000–10,000 steps daily — pushing the stroller, walking during nap time, or pacing during phone calls.
That extra movement helped lower my stress levels (hello, cortisol!), balance my appetite, and surprisingly, gave me more energy to get through those long breastfeeding nights.
2. I Started Tracking My Calories and Macros
This was a game-changer.
When I actually started tracking my food, I realized I was under-eating protein and overdoing carbs and snacks (a super common issue for breastfeeding moms). I wasn’t giving my body the right balance to support both milk production and fat loss.
Once I focused on hitting my macro targets, I finally started seeing results — without losing my supply.
👉 If you’re not sure where to start, I created a simple Macro Book for Breastfeeding Moms to help you figure out exactly how much protein, carbs, and fat your body needs while nursing.
3. I Replaced One Meal with My Milk Dust Lactation Shake
This was the easiest (and honestly, yummiest) change I made.
Every day, I started replacing either breakfast or lunch with a Milk Dust Lactation Shake — blended with frozen berries, spinach, and almond milk.
It was high in protein, vitamins, and minerals that support postpartum recovery and milk supply, and it kept me full for hours. Milk Dust is specifically designed to help breastfeeding mamas curb sugar cravings, balance hormones, and nourish your body with nutrients like folate, iron, and plant-based protein — all essential when you’re trying to lose weight and maintain milk production.
After just a few weeks of doing this, my cravings dropped dramatically, and I felt so much more energized.
4. I Lightened Up My Coffee Creamer
This might sound small, but my coffee was adding hundreds of calories to my day without me realizing it.
I was using those sweet, flavored creamers (you know the ones 😅), thinking “it’s just a splash.” But when I measured it, I realized it was more like half a cup!
Once I switched to lighter, lower-calorie options — and started ordering smarter when I was out — I easily cut 200+ calories a day without missing my coffee fix.
👉 Check out my Secret Starbucks Drink Swaps for my favorite low-calorie, milk-supply-safe orders!
5. I Stopped Eating After 7–8 PM
This was the final piece of the puzzle.
I used to snack after putting the kids to bed because I was exhausted — not hungry. Once I made the decision to stop eating after 7 or 8 p.m., I started sleeping better, waking up lighter, and noticing a real difference in my digestion and cravings.
This also helped regulate my blood sugar, which plays a huge role in weight loss and energy postpartum.
Final Thoughts: Why You Can’t Lose Weight While Breastfeeding (and How to Fix It)
If you feel stuck, it’s not your fault.
Breastfeeding changes your hormones, appetite, and metabolism — so what worked before pregnancy might not work now. The key is to fuel your body, not deprive it.
When I finally focused on nourishing myself — more movement, balanced macros, nutrient-dense shakes, and a few small lifestyle tweaks — I was able to lose the last 10 pounds that felt impossible before.
If you’re in that same spot, I promise — it’s possible to lose weight while breastfeeding without losing your supply. Start small, stay consistent, and make sure you’re giving your body what it needs to thrive. 💛
Helpful Resources for Breastfeeding Weight Loss
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🥤 Milk Dust Lactation Protein Powder — your nutrient-packed meal replacement for cravings and milk supply
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📘 Macro Book for Breastfeeding Moms — learn exactly how much to eat for fat loss + milk supply
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☕ Low-Calorie Starbucks Drinks for Breastfeeding Moms — enjoy your coffee without extra calories
