Losing weight while breastfeeding

It’s common to wonder about your body and weight after having a baby. Many mums store extra fat during pregnancy, which is used up while breastfeeding. But it can be frustrating if you expected to lose some weight and that’s not happening.

Everyone’s experience is different. Some mums lose weight quickly. Others take longer. 

Making breastmilk uses energy, but research isn’t clear about how this affects body weight. Some mums notice changes to their weight while breastfeeding, while others don’t. Overall, studies suggest that any link between breastfeeding and weight changes after birth is small. Experiences vary from person to person. Things like how long you breastfeed, and personal circumstances, may also play a part.¹

Every mum’s situation is different and there’s no single way of eating or moving that suits everyone. The ideas below are general suggestions that some people find supportive while breastfeeding. They’re not rules, and you don’t need to follow them for your body to be healthy or for breastfeeding to be going well.

If advice about food, weight or exercise feels stressful or unhelpful, it’s okay to step back. A health professional such as a GP or dietitian can help you work out what support feels right for you.

Some people find it helpful to focus on everyday habits that support energy, nourishment and recovery. You could consider what feels achievable for you right now.

• Eating regularly can help support your energy levels, especially on days with broken sleep.
• Having a range of foods available can make it easier to respond to hunger.
• Sitting down to eat when you can may help you feel more settled and satisfied, but this isn’t always possible with a baby.
• Choosing foods that you enjoy and that help you feel nourished can support both physical and emotional wellbeing.
• Gentle movement, such as walking or stretching, can support mood, strength and recovery. There’s no need to exercise for weight or appearance related reasons.
• Paying attention to how food and movement make you feel can be more helpful than focusing on numbers or rules.

Approaches that involve strict dieting, weight-loss medications, or methods that promise fast results aren’t recommended during pregnancy or breastfeeding. They can make it harder to meet your own nutritional needs and support your baby. 

If concerns about weight feel urgent or difficult to manage, talk to your doctor or a dietitian for advice.

Some mums find they’re losing weight more quickly than they expected or without trying to. If this happens, it may help to gently increase how often you’re eating. You could also add extra meals or snacks during the day.

If you’re worried about changes to your weight, appetite, or energy levels, a GP or dietitian can help you explore what support might be useful. Getting advice early can help protect both your health and your breastfeeding experience.

© Australian Breastfeeding Association March 2026