Are you not losing weight while breastfeeding? Here's why.

Being a new mum and experiencing weight gain is frustrating. It's incredibly disheartening when you hear of women claiming that their mum tum melted off thanks to breastfeeding. 

The truth is neither weight gain nor weight loss can be attributed to breastfeeding alone. A range of factors are responsible for your postpartum weight, including the types of foods you're eating, the total number of calories you're consuming, as well as your age, metabolic rate, activity level and cortisol levels.  

So, if you're someone who thinks they're doing everything right but still gaining weight while breastfeeding, here are some reasons that might explain why. 

Why am I not losing weight while breastfeeding?

1. You're eating more calories than you are burning in a day. 

If you eat more calories than you burn, you will gain weight. Alternatively, you will lose weight if you burn more energy than you consume. However, if you eat too few calories, you risk slowing down your metabolism to conserve energy and causing harm to your body. And, if your calories are too low while breastfeeding, it can impact your milk supply. 

So, the key to losing weight is to consume nutrient-dense, healthy foods and maintain at least a moderate level of physical activity. The combination of a healthy diet and exercise should ensure your energy output is slightly less than your energy input. And this will allow you to lose weight safely and gradually without impacting your milk supply.

If you eat healthy food and avoid junk food, you will naturally lose weight. There is usually no need to count calories if you take this approach.

Although we don’t recommend strictly counting calories (as it can be stressful and exhausting), we understand that some people benefit from a guideline, particularly if you're having trouble losing weight.

Access our Calorie Calculator

The number of calories required in a day differs from person to person. There is no one size fits all. Obviously a 100kg mum has different calorie requirements to a 60kg mum. And if you're breastfeeding you need additional calories to support your milk supply.

Your individual requirements are based on your age, weight, height, whether you are partially or exclusively breastfeeding and your activity level.

To see how many calories your body needs to lose weight while supporting your mill supply, access our click here to calorie calculator. 

2. You're eating the wrong foods. 

It's important to remember that calories are not made equal. One hundred calories worth of chocolate is not equal to 100 calories worth of nuts. Chocolate is high in sugar and simple carbohydrates with little protein. It's full of empty calories that will not fill you up, which leads to feeling hungry again and overeating more than your body needs later on. On the other hand, nuts are high in good quality protein and are full of other nutritious vitamins and minerals to fuel your body with energy and sustain your hunger.   

3. You're not consuming enough nutrients

Your nutritional needs are higher when breastfeeding as you are supporting yourself and your baby. Your body needs proteins, healthy fats, minerals and vitamins to repair and transform postpartum.

Eating foods low in nutrients causes the body to crave more food so that we can meet our nutrient needs. If our body does not get the nutrients it needs, it will send a hunger signal encouraging us to eat more food, and that food contains more calories. Consuming more calories than we need prevents or at least slows down weight loss.

Instead of cutting calories drastically, focus on consuming nutrient-dense foods that will keep you feeling satisfied, reduce cravings and provide essential nutrients for both you and your baby. 

Aim for plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.

We know it's hard to eat healthy when you're a breastfeeding mum. You're the busiest and most tired you've been in your entire life, so it's natural to crave high sugar foods that give you an instant energy boost.

The In Shape Mummy Health Shake can be your saviour here because it's so quick and convenient. It can be prepared in under five minutes, and will fuel your body with a good serve of protein to help keep you feeling full and 25 essential vitamins and minerals to help meet your increased nutrional needs while breastfeeding. All while satisfying your sweet cravings with the delicious vanila, chocolate brownie and caramel fudge flavours.

Here's our popular Slimming Energiser Smoothie recipe:

• 1 cup almond milk
• 1 frozen banana
• ½ cup frozen raspberries
• 2 tbsp rolled oats
• 2 tbsp In Shape Mummy Health Shake

You can have the shake twice a day, for example as breakfast and as an afternoon snack. So that is 2 healthy meals you don't have to think about! Obviously it is important to eat healthily for the rest of the day as well. If you eat unhealthy food for the rest of the day your results will be affected.

To lose weight, aim to eat healthily for 90% of the time. The In Shape Mummy Health Shake can help you do this.

4. Mindless snacking

Having little kids means always having a supply of snacks on hand. And if you're snacking, you need to be aware of how many extra calories you're consuming. Mindless snacking or finishing off your kids' leftovers is one of the most detrimental things for losing weight. You'd be surprised at how quickly the calories add up.

Two handfuls of Barbeque Shapes contain over 120 calories, as does an Uncle Toby's muesli bar. Three Oreo cookies are 160 calories, and a serving of potato chips is around 150 calories. So, you can see, if you have a cookie here and a handful of chips there, the calories add up super quickly. Ultimately this could be the reason why you do not see a weight shift.

Our tip is to always have wholesome snacks on hand; it's easier to say no to something unhealthy if a healthy option is sitting right there. Vegetable sticks and hummus, boiled eggs, avocado on rice cakes, mixed nuts, bananas and smoothies are all great snack options. In Shape Mummy's Chocolate Brownie Breastfeeding Boost Bars and Salted Caramel Peanut Protein Bites are also fantastic healthy options for snack attacks.

5. Drinking too many calories

Fizzy drinks and store-bought juices are an easy way to consume extra calories that lead to weight gain. A 330ml can of Coke contains a whopping 39g of sugar and 140 calories. A serving (200ml) of Golden Circle orange juice contains over 15g of sugar and 82 calories. So having one of these drinks a day will see you reach and even exceed your recommended daily sugar intake, as well as add significant calories. We all know processed sugar is the enemy to weight loss.

If you're trying to lose weight, there are lots of sugar-free delicious drink options. Sparkling water with a squeeze of fresh lemon is a great option for weight loss. Kombucha is a low sugar fizzy drink that contains probiotics that support gut health. Our Breastfeeding Boost Tea, Hot Chocolate and Chai Latte are also great low calorie options.

6. Unhealthy cooking methods

The number of calories in popular cooking oils is quite shocking. Below are the total calories for 1 tbsp of the most common cooking oils:

Vegetable oil: 124

Olive oil: 119

Coconut oil: 117

It's unrealistic to cut out oil from your cooking, and it's also unnecessary. But what's important is knowing that if you're a little loose-handed with your oil, you could quickly be adding anywhere from100-300 extra calories to your meal.

We recommend measuring your oil and reducing the amount when you can. So many recipes require copious amounts of oil, but, if you reduce the amount by ½ or 1/3 you could save yourself 200+ calories without affecting the flavour of your meal.

Even if you use healthy oil, frying will add a lot of calories to food. Instead try baking or boiling food when cooking.

7. Hormonal changes

Hormones can play a role in weight management, especially during the postpartum period. Prolactin, the hormone responsible for milk production, can increase appetite and promote fat storage. Additionally, fluctuations in estrogen and progesterone can affect metabolism and fat distribution. Stress hormones like cortisol can also impact weight, leading to increased fat retention, particularly around the abdominal area.

Understanding that your body is going through hormonal changes can help you be more patient and compassionate with yourself. Instead of focusing solely on the scale, pay attention to how your clothes fit, your energy levels, and your overall well-being. Incorporating stress-reducing activities like yoga, meditation, or even a short walk can help balance hormone levels and support weight loss efforts.

8. Lack of sleep

Sleep plays a key role in weight management, but we understand that new mums often experience disrupted sleep patterns, which can affect your body in many ways. When you're sleep-deprived, the hormones that regulate hunger can get out of balance, increasing ghrelin (the hunger hormone) and decreasing leptin (the satiety hormone). This imbalance might make you feel hungrier and crave high-calorie, sugary foods. In Shape Mummy's products can help give you healthy options for when cravings strike, but it's also important to rest whenever you can.

We know that getting enough sleep with a baby can be challenging. Taking naps when your baby sleeps can make a big difference. Housework and other chores can wait—your health is more important. Remember, this challenging phase is temporary and will pass. Prioritising sleep can positively impact your weight loss journey and overall health.

9. Medical conditions

Certain medical conditions can make losing weight more difficult. Conditions like hypothyroidism (an underactive thyroid), polycystic ovary syndrome (PCOS), and insulin resistance can affect metabolism and weight. If you suspect a medical condition might be impacting your ability to lose weight, it's important to consult with a healthcare professional for proper diagnosis and treatment.

Managing these conditions often involves medication, lifestyle changes, and working closely with your healthcare provider to develop a plan that supports your overall health and weight loss goals.

10. Stress and emotional eating

The postpartum period is often accompanied by stress, anxiety, and emotional ups and downs. Stress can lead to emotional eating, where food is used as a coping mechanism. This type of eating is usually associated with cravings for high-calorie, sugary, and fatty foods, which can contribute to weight gain.

Finding healthy ways to manage stress is crucial. Activities such as taking a walk, yoga, deep breathing exercises, journaling, or talking to a friend or therapist can help reduce stress and prevent emotional eating. Walking, in particular, can be very beneficial as it helps release endorphins, the feel-good hormones that improve mood and reduce stress. It's important to be kind to yourself during this time and recognise that seeking help and support is a sign of strength. Also, remember that this challenging time is only a phase and things will get easier.

How the In Shape Mummy Health Shake can help you Lose Weight

The In Shape Mummy Health Shake for Breastfeeding Mums is designed to help you reach your weight loss goals more efficiently. This superfood meal replacement is perfect for busy, breastfeeding mums because it's quick and easy to prepare.

The blend is specifically formulated to provide breastfeeding mums with essential nutrients while supporting weight loss and milk supply. Each shake is enriched with organic vegan protein, 25 vitamins and minerals, probiotics, digestive enzymes to benefit both you and your baby. It is enhanced with milk thistle, flaxseeds and superfoods to support your milk supply.

For optimal results, replace one meal and one snack per day with an In Shape Mummy Health Shake, such as breakfast and an afternoon snack. This routine helps you manage your energy intake, support weight loss, and ensure you get the nutrition you need.

Can I keep using In Shape Mummy once I stop breastfeeding?

Yes. In Shape Mummy have another range of shakes that are made for Busy Mums.

The In Shape Mummy Health Shake for Busy Mums contains the same nutrients as the Breastfeeding Shake but it does not contain the milk boosting herbs.

The Busy Mums Shake is 100% breastfeeding friendly so it is perfect for mums who want to wean their babies as well as mums who are not breastfeeding. It is a great way to continue ensuring you're consuming enough protein, vitamins and minerals.

Will my milk dry up if I focus on weight loss?

Healthy, sustainable weight loss will not dry your milk up. As long as you're not significantly reducing your calories or creating a significant caloric deficit, your body will find more than enough nutrients to produce milk from the foods you eat and your existing fat stores.

Weight loss isn't about feeling hungry all the time. It's about eating what you need to reach a healthy weight. If you're breastfeeding, that means eating to account for the extra energy you're burning without going overboard or devoting those extra calories to chocolate cake.

In fact, by shifting your mindset away from how much you're eating to what you're eating, you'll actually increase your milk production in many cases. A diet full of whole foods, lean protein and healthy fats is exactly what your body is craving. Extra calories comprised of refined sugar or carbohydrates don't provide any nutritional value for you, your breastmilk, or your bub. Of course, if you're having a tough day, treat yourself but remember to realign your food and weight loss goals afterwards.

So, now you know the truth about breastfeeding and weight loss. Yes, breastfeeding burns extra calories, so it is an excellent tool for returning to your goal weight. But it is just one part of the puzzle. If you consume more calories than you're burning, you won't lose weight. But, if you follow the 90/10 rule and eat healthy for 90% of the time with the option for treats 10% of the time, you'll be able to support your milk production and your weight loss goals all at the same time.

How much Weight Can I Expect to Lose?

A healthy and safe amount of weight to lose if you're breastfeeding is 2 kgs per month, and if you're not breastfeeding 4-6 kgs per month.

When you're breastfeeding it is important to lose weight at a slower pace in order to support your milk supply.

One of our breastfeeding customers, Carly, lost 35 kgs in 18 months (losing an average of 2 kgs per month) and another, Siobhan, lost 11 kgs in 5 months. Consistency and determination will get you there. If other mums can do it, you can too! 

Try not to get overwhelmed with your big overall weight loss goal. Instead, break it up into small bit size chunks like 2 kgs each month. Then you can celebrate your wins along the way and keep motivated.

Try not to weigh yourself too often as it is important not to get fixated on the scales. We recommend no more than once every 2 weeks.

But also be patient with yourself, and with your body. It took 9 months to gain the weight and to create a beautiful baby, so the weight isn’t going to fall off overnight either. Just stick to balanced eating and your body will naturally achieve its own healthy weight.