Does breastfeeding help you lose weight?

After the joys of pregnancy and giving birth, your attention quickly turns to getting your body and energy levels back. One of the most common questions new mums ask is: does breastfeeding actually help you lose the baby weight?

The good news is yes - breastfeeding does burn additional calories and may help support postnatal weight loss. But it isn't a free pass, and it definitely isn't a guaranteed weight-loss solution.

When your body produces milk, it draws on two sources of energy: the fat stores built up during pregnancy and the calories you eat. For some mums, that extra energy expenditure contributes to gradual weight loss. But at the end of the day, the golden rule still applies - you need to burn more calories than you consume to lose weight, and breastfeeding is just one part of that equation.

Does breastfeeding burn calories?

Yes - producing breast milk requires a significant amount of energy. Exclusively breastfeeding mums may need around 500 extra calories a day, although individual needs vary depending on how much you're breastfeeding, your baby's age, whether they're also having formula or solids and your activity levels.

500 calories sounds like a lot - but that doesn't mean you should automatically eat an extra 500 calories on top of what you're already eating. It depends on how much you're eating to start with. If you're already eating more than your body needs, adding another 500 calories could lead to weight gain rather than weight loss.

Your body is also using stored energy to help make milk, and your appetite may naturally increase to compensate for some of the extra energy you're using.

This is why postnatal weight loss isn't as simple as "breastfeeding burns 500 calories, so the weight will come off." What and how much you're eating still matters.

Why the weight isn't dropping off

You might have heard breastfeeding is the secret to "bouncing back" - but sadly, it's not a licence to eat cake.

The key is finding the right balance. Regularly reaching for high-calorie, high-sugar and low-nutrient foods and drinks can make it harder to lose weight, even with the extra energy you're using while breastfeeding.

Your body also has increased energy and nutritional needs while breastfeeding, on top of recovering from pregnancy and birth - which is exactly why balance matters more than restriction.

There are also many individual factors that can influence how quickly you lose weight after having a baby, including your activity levels, sleep, hormones and metabolism. So don't be discouraged if your weight loss is slower than you expected. What you eat still matters here - nourishing your body well is what helps that fat-retention response ease off over time.

The goal isn't to eat as little as possible. It's to nourish your body properly while working towards gradual, sustainable weight loss.

Should I be eating more while breastfeeding?

It depends on how much you're eating to start with. Breastfeeding increases your energy and nutritional needs, but that doesn't necessarily mean you need to simply eat more food or automatically add extra calories to your day.

If you're already eating more energy than your body needs, eating even more can make it harder to lose weight. On the other hand, drastically cutting calories isn't the answer either, particularly while your body is producing breast milk.

Instead of focusing simply on eating more or less, focus on what you're eating. Breastfeeding can make you feel noticeably hungrier, so choosing foods that actually satisfy and nourish you is important.

Highly processed foods that are high in sugar and calories can be very easy to overeat and can leave you wanting more, without providing the same range of nutrients as whole foods. On the other hand, nutrient-rich foods containing protein, wholefood carbohydrates, healthy fats and fibre can help make your meals more satisfying while providing the nutrition your body needs.

A healthy breastfeeding diet should include a good variety of nutrient-dense foods - more on exactly what that looks like below.

How can I eat for healthy weight loss while breastfeeding?

Rather than cutting out entire food groups or following a an extremely restrictive diet, focus on the quality of what you're eating rather than tracking every calorie. Build balanced, satisfying meals with plenty of vegetables and fruit, along with protein, wholefood carbohydrates and healthy fats.

When you're short on time (as mums usually are), the In Shape Mummy Health Shake makes it easy to get the protein and nutrients you need to power through the day and help meet your increased nutritional needs while breastfeeding.

Prioritise protein. Protein helps you feel fuller for longer and is an important part of a healthy diet while breastfeeding. Good sources include eggs, chicken, fish, lean meat, tofu, beans, lentils, Greek yoghurt, nuts and seeds. Try to include a source of protein in your meals and snacks.

Don't fear carbohydrates. Carbs are an important source of energy for both you and bub, so there's no need to cut them out. Choose wholegrain and wholefood sources such as oats, brown rice, quinoa, wholegrain bread, fruit, legumes and starchy vegetables.

Include healthy fats. Avocado, nuts, seeds, olive oil and oily fish provide important nutrients and can help make your meals more satisfying.

Don't ignore your hunger. Of course, looking after a baby is tiring. It's natural to get hungry in between meals, so don't fight this feeling. If you get hungry, give yourself a healthy snack. Try to choose snacks containing protein to help keep you satisfied, such as a boiled egg, Greek yoghurt, fruit with a handful of nuts, hummus and vegetables, or a nutritious shake.

It's also important not to let yourself get too hungry. When you're ravenous, you're far more likely to reach for whatever is quick and convenient, and that's often not the most nutritious option. Eating regular, balanced meals and having healthy snacks on hand can help prevent the cycle of feeling starving, overeating, feeling overly full and then restricting again.

The small, consistent things - regular meals, enough protein, real food - are what actually move the needle.

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

The good news is that gradual, sustainable weight loss is compatible with maintaining your milk supply.

The key is avoiding drastic calorie restriction or extreme diets, as these can make it harder to get the energy and nutrients your body needs while breastfeeding. Gradual changes to your diet and lifestyle are a much better approach.

Weight loss while breastfeeding isn't about feeling hungry all the time. It's about nourishing your body and eating to account for the extra energy you're using, without going overboard on treats or fast food.

The best approach to postnatal weight loss

Postnatal weight loss isn't a race. You don't need to lose the baby weight in a few weeks, and you certainly don't need to starve yourself to do it.

Instead of asking:

"How little can I eat?"

Try asking:

"How can I get more nutrition from the food I'm eating?"

That simple change in mindset can make a big difference.

Build meals around protein. Eat plenty of vegetables and fruit. Choose quality carbohydrates. Include healthy fats. Drink enough fluids. Keep nutritious snacks on hand.

And on the days you eat chocolate, chips or takeaway - don't beat yourself up about it. Healthy eating isn't about being perfect all the time. It's about what you do consistently.