How To Lose Weight Breastfeeding

How to lose weight breastfeeding? In Nigeria and other part of the world, breastfeeding is essential for the optimal growth, development and wellness of a child.

In fact, breastfeeding is universal with almost all babies being breastfed in Nigeria. Breastfeeding plays a particularly important role in child survival, especially in developing countries like Nigeria.

Meanwhile, exclusive breastfeeding commonly known as EBF is the practice of feeding the infant for the first 6 months of life on breast milk only without any other type of food, not even water.

It is recommended as the best feeding alternative for infants up to 6 months and has a protective effect against mortality (death rate) and morbidity (disease rate).

However for most Nigerian moms, there happen to be that moment after giving birth (postpartum), when they look at themselves at the mirror and noticed a change all over their body and they are shocked.

Most of them want pre-pregnancy body back as quickly as possible, but dropping those pounds postpartum especially losing weight while breastfeeding (when you’re hungry all the time) isn’t always an easy feat to achieve.

Actually, breastfeeding may help you lose weight post-pregnancy, but the amount of weight you’ll lose varies for everyone. But nursing mothers can lose weight safely if they follow some basic guidelines.

Unfortunately, losing weight while breastfeeding can be more challenging for so many Nigerian women and this assumption can leave you feeling frustrated and confused.

If you are struggling to lose weight while breastfeeding in Nigeria, you’re not alone.

This post will help you find some clarity and direction in reaching your postpartum weight loss goals while breastfeeding your little Taata or baby.

Reasons You May Struggle To Lose Weight Breastfeeding?

Breastfeeding mum
Breastfeeding mum
  1. Increased appetite
  2. Lack of quality sleep
  3. Stress
  4. Reduced activity level

How Can I Lose Weight While Breastfeeding In Nigeria? Tips To Help You Lose Weight While Breastfeeding In Nigeria

As a breastfeeding mother, it’s very important to maintain a healthy diet while breastfeeding so that you can produce nutritious milk for your baby. That means cutting calories may not always be a safe option.

However, there are several things you can do to safely support weight loss while breastfeeding. They are as follows;

Don’t Skip Meals

Couple in kitchen
Couple in kitchen

Don’t skip meals while breastfeeding, even if you’re trying to lose weight. Skipping meals can slow down your metabolism and cause your energy to drop, which can make it more difficult to be active and care for your baby.

In addition to that, eating too few calories per day may cause your weight loss to plateau or stop.

If you don’t have a lot of time to eat, try to eat smaller snacks throughout the day. A good goal is to have a healthy snack, such as a piece of fruit, after feeding your baby to replenish calories lost.

Eat More Frequently

A lady eating fruits in the kitchen
A lady eating fruits in the kitchen

In addition to not skipping meals as mentioned above, eating frequently can also help support your weight loss goals. More frequent meals can help you have more energy throughout the day.

Aim for three meals and two snacks per day. Though if you’re constantly hungry while breastfeeding, you may need to add more small, healthy snacks throughout the day.

Go For Lower-carb

A lady eating cuisine by 7pm
A lady eating her well prepare cuisine

Limiting the amount of carbohydrates you consume may help you lose pregnancy weight faster. But be sure you’re supplementing with plenty of protein, fruits, and vegetables.

Walk Around Or Exercise Safely


Once your doctor has cleared you to exercise, gradually ease back into working out. Focus on postpartum-safe workouts and going on walks with your baby maybe for a visit or so.

You can start by exercising for about 20 to 30 minutes per day. You can equally walk around but try to breastfeed your baby before exercising to avoid engorgement.

Stay Hydrated By Drinking Water


When you’re breastfeeding, it’s important to stay hydrated. Try to drink 12 cups of water each day.

Drinking clean water and clear fluids will help your body flush out any water weight, too.

Also avoid soft drinks or sugary beverages if you’re trying to lose weight, as these are loaded with empty calories.

“Mom Calm Down” Or Sleep

Woman sleeping
Woman sleeping

It can be difficult to find time to relax or rest when you have a new baby. But try to get as much sleep as you can.

It can help your body recover faster and you may lose weight faster as well. Sleep is also important once you return to exercising.

That’s because your muscles need to rest and recover after your workouts. If your baby is feeding throughout the night, try to take short naps during the day when your baby sleeps.

When To See A Doctor

See your doctor if you’re concerned about losing weight postpartum (after child delivering). They can assess your diet and lifestyle, and offer healthy suggestions for losing weight.

Remember that it took probably nine months to gain the weight during pregnancy, so be kind to your body as you start your weight loss journey.

For some women, it takes six to nine months to get back to their pre-pregnancy weight. For others, it can take one to two years or there about.

Try not to compare yourself to others as every woman is unique on her own.

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One thought on “How To Lose Weight Breastfeeding

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