March 3, 2024
If you're a new mother who's struggling to lose weight despite exercising and breastfeeding, you're not alone. In this article, we'll explore the reasons why you might be experiencing weight gain while breastfeeding and exercising, and offer some tips and advice to overcome these challenges.


If you’re a new mother who’s struggling to lose weight despite exercising and breastfeeding, you’re not alone. Many women experience weight gain and difficulty shedding pounds in the postpartum period. In this article, we’ll explore some of the top reasons why you might be experiencing weight gain while breastfeeding and exercising, and offer some tips and advice to help you overcome these challenges.

Top Reasons Breastfeeding Moms Gain Weight Despite Exercise

There are several reasons why new moms might experience weight gain even when they’re exercising regularly. Some of the most common factors include hormonal changes, overeating, lack of sleep, and stress.

Hormonal changes that occur during breastfeeding can affect your metabolism, making it more difficult to lose weight. Additionally, women often overcompensate for the calories burned during exercise by consuming more food than necessary. Lack of sleep and elevated stress levels can also impact your weight loss efforts.

To combat these challenges, it’s important to be mindful of your diet, exercise routine, and other lifestyle factors that might contribute to weight gain.

The Dos and Don’ts of Postpartum Exercise

When it comes to postpartum exercise, it’s important to start with low-impact activities that are gentle on your body. Yoga, pilates, and swimming are all great options that can help you build strength and improve flexibility without putting undue stress on your joints. Additionally, strength training is essential for building muscle and boosting your metabolism, while incorporating cardio can help you burn extra calories.

It’s also important to pay attention to your body’s cues, and adjust your routine as necessary. If you experience pain or discomfort during exercise, take a break and give yourself time to recover.

If you’re breastfeeding, be sure to wear a supportive bra and consider feeding your baby before or after your workout to avoid discomfort and leaking.

Top Foods that Help You Lose Weight While Breastfeeding

Eating a healthy, balanced diet is essential for weight loss while breastfeeding. Aim to consume whole foods that are high in fiber, such as fruits, vegetables, and whole grains. Lean proteins like chicken and fish can also help you build muscle and stay full throughout the day.

It’s essential that you consume enough calories to support your milk production and weight loss goals. A registered dietitian can help you create a meal plan that takes into account your unique caloric needs.

How to Set Realistic Weight Goals When Breastfeeding

Losing weight while breastfeeding can be a particularly challenging process. It’s important to be patient with yourself and to set realistic goals that take into account your nursing needs. Talk to your doctor about your weight loss goals and work together to develop a plan that is safe and realistic for you.

Keep in mind that you may lose weight more slowly while breastfeeding, and that’s okay. Focus on building healthy habits that will support your overall health and wellbeing.

Post-Baby Body Positivity Matters

It’s normal to feel self-conscious about your body after having a baby, but it’s important to remember that your body has undergone significant changes and that it’s okay to give yourself time to adjust. Practice self-love and acceptance, and celebrate the incredible things that your body has done.

Focus on building a healthy lifestyle that makes you feel good, rather than striving for an unrealistic ideal. Remember that your worth is not determined by your weight, and that you are worthy of love and respect at any size.

Importance of Hydration and Sleep

Getting enough sleep and staying hydrated are two essential components of a healthy postpartum lifestyle. Lack of sleep can significantly impact your weight loss efforts by elevating stress hormones and causing you to make less healthy food choices. Aim for seven to nine hours of sleep each night, and take naps during the day if you need to.

Staying hydrated can also help you maintain your energy levels and support your milk production. Aim for at least eight glasses of water each day, and consider drinking coconut water or other hydrating beverages to replenish your electrolytes.


In conclusion, weight gain while breastfeeding and exercising can be frustrating and difficult to overcome. However, by addressing factors like hormonal changes, overeating, lack of sleep, and stress, you can start to make progress towards your weight loss goals. Be patient with yourself, focus on building healthy habits, and remember that your body is amazing and deserving of love and acceptance.

If you’re struggling with weight loss, consider reaching out to a healthcare professional, registered dietitian, or fitness expert for additional support and guidance. With time, patience, and persistence, you can achieve your postpartum weight loss goals and build a healthy, vibrant lifestyle.

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