New Mums: How to Lose Weight Not Your Milk Supply

Breastfeeding is one of the most demanding jobs your body will ever do.

You’re nourishing your baby around the clock, recovering from birth, and running on very little sleep.

And because your nutrient needs are higher and your hunger cues are stronger, breastfeeding mums need a different approach to weight loss.

Typical diets don’t work right now - and can even affect your milk supply.

You need a gentle, nourishing method that supports BOTH your body and your breastfeeding journey.

The good news?

Yes - you CAN lose weight safely while breastfeeding… without risking your milk supply.

And you don’t need strict diets, calorie counting, or intense workouts to do it.

Let’s look at why this simple approach works so well for breastfeeding mums

Breastfeeding Burns More Energy - But This Doesn’t Mean Eating More

Producing breastmilk uses around 300–500 calories per day. 

This does NOT mean you need to add extra food, snacks or bigger meals.

Most breastfeeding mums naturally take in enough calories already because:

• breastfeeding hunger is powerful

• tiredness increases cravings (especially for sugar)

• grazing is common when caring for a newborn

• convenient foods are easiest when exhausted

• emotional eating can sneak in

So instead of “eating extra” because of the calories burned, the goal is simply to:

✔ nourish your body

✔ eat regularly (no skipping meals - this leads can lead to unhealthy choices later)
✔ use your daily In Shape Mummy Health Shake
✔ stay hydrated

When you nourish your body with healthy choices and limit junk food, your weight will naturally shift toward a healthy range - gently and safely.

Step 1: Your Shake Is Your Secret Weapon (and Enough to Start)

If you’re in survival mode right now, please know:

If the only new habit you can manage is having your shake - that alone will help.

And that is enough to begin.

Just to be clear, we’re not saying to only have the shake and skip food for the rest of the day.

You still need regular, nourishing meals to support your milk supply, recovery and energy.

Most mums simply use their shake to replace:

👉 1 meal (usually breakfast)
👉 1 snack (often during the afternoon slump)

How to have your shake:

✨ As a meal: blend in a smoothie, for example with banana, oats, nut butter, chia or berries, to keep you full
✨ As a snack: just mix with milk - quick, easy, and done

Why this works so well:

• keeps you full and reduces overeating

• controls sugar cravings

• prevents skipped meals

• gives you nutrients you need while breastfeeding

• supports milk supply with natural superfoods

This is the easiest, safest and most consistent step you can start with - and it already puts you on the right path.

Step 2: Simple Wholefoods (When You’re Ready)

There is no rush to overhaul all your meals.

When you DO feel up to it, nourishing wholefoods help with

• steadier energy

• fewer cravings

• better mood

• healthy milk supply

• gentle, sustainable weight loss

Great options include:

• colourful fruits & veggies

• wholegrains

• protein each meal

• healthy fats (avocado, nuts, seeds)

• lots of water

But always remember:
Start this step only when you’re ready.
No pressure. No perfection needed.

Step 3: Gentle Movement

Movement is NOT required for weight loss right now - nutrition does most of the work.

However it can speed up your weight loss results when you're ready.

Once you’re cleared at your 6 week postnatal medical check and feel comfortable gentle options include:

• walking

• stretching

• postpartum-safe home exercises

Movement also helps to:

• lift mood
• reduce stress
• reduce emotional eating

If you’re not ready yet?
That’s perfectly OK.

Lowering Sugar Helps Weight Loss - Easily & Safely

Breastfeeding hunger can make sweets feel irresistible - especially when you’re exhausted.

But regularly eating sugary foods can make it harder to:

• lose weight

• regulate appetite

• feel energised

• stabilise blood sugar

• avoid cravings

A gentle goal:

Try to reduce or cut back on added sugars where you can.

Small swaps make a big difference:

• replace soft drinks with sparkling water or kombucha

• skip sugar in coffee/tea

• choose fruit when you want something sweet

• enjoy your shake when cravings hit

Your shake truly helps here - the protein + fibre blend keeps you full and satisfied, reducing the urge to reach for quick sugary snacks.

And the delicious vanilla, chocolate brownie and caramel fudge flavours satisfy cravings in a healthy way.

Have Healthy Snacks Ready to Go

Breastfeeding hunger can hit FAST - and when it does, you’ll often grab whatever is easiest.

Keeping quick, nourishing snacks on hand makes healthy choices almost effortless.

Great options include:

• fresh fruit

• veggie sticks + hummus

• boiled eggs

• nuts

• Greek yoghurt

• freezer-friendly muffins

• lactation cookie balls made with your shake. Click here for a delicious recipe

These give you steady energy without the sugar crashes.

If possible, reduce how much highly processed or sugary food you keep at home. If it's not in the cupboard, you'll be less tempted to eat it!

It’s far easier to make healthy choices when your environment supports you, especially on exhausted days.

Protecting Your Milk Supply While Losing Weight

Your body continues making milk as long as it feels nourished and safe.

These habits support a stable supply:

✔ eating regularly
✔ your daily shake
✔ hydration
✔ balanced meals when you can
✔ avoiding extreme diets
✔ responding to hunger cues (do not starve yourself!)

This is why thousands of mums see improved supply - not dips - when using this approach consistently.

What Results You Can Expect

Safe, sustainable weight loss while breastfeeding looks like:

👉 2 kgs per month

Faster is neither safe nor sustainable at this stage.

It’s normal for weight loss to slow during stressful weeks - completely okay.

Consistency matters more than perfection.

One of our customers, Carly, lost 35 kgs in 18 months (losing around 2 kgs per month).

Another, Siobhan, lost 11 kgs in 5 months.

Slow and steady wins - and the weight stays off long term.

It took nine months to grow your baby and gain the weight - give yourself time and grace while it comes off.

And remember:
Weighing yourself every day isn’t good for your mental health.

If you want to track progress, aim to weigh yourself once every two weeks, at the same time of day in the morning before you've had anything to eat or drink.

Important Reminder

You do not need:

❌ strict diets
❌ calorie counting
❌ intense workouts
❌ cutting carbs
❌ doing everything perfectly

You only need:

✔ your daily shake
✔ simple wholefoods when you can
✔ hydration
✔ gentle movement when ready
✔ reduced sugar where possible
✔ kindness toward yourself
✔ doing your best most days

This is enough.
You are enough.
And you’re doing an AMAZING job, beautiful Mama. 💛