How do you lose weight while breastfeeding?

It's possible to lose weight healthily during breastfeeding, but going slowly and staying balanced is very important. It's known that your body burns an extra 300–500 calories daily for milk production — this creates a natural calorie deficit, so you can start losing weight without needing extreme diets.

To do this:

• Eat enough and balanced foods: Include protein, healthy fats, complex carbohydrates (whole grains, vegetables) in your meals. Stay away from added sugar and processed foods.
• Drink plenty of water: At least 2–2.5 liters a day, both supports milk production and speeds up metabolism.
• Don't restrict calories too much: Going below 1800 calories daily can reduce milk supply and quality. Losing 0.5–1 kg per week is considered healthy.
• Add light exercise: Low-intensity activities like walking — after doctor approval — helps with weight control and boosts your energy.
• Don't neglect sleep: Tiredness raises cortisol and makes weight loss harder. Try to sleep with your baby.

Remember: the breastfeeding period is your body's recovery time. Your goal shouldn't be "getting back to my old weight quickly" but creating sustainable health for both you and your baby. If your weight loss is too slow or unexpectedly fast (more than 1 kg per week), I recommend consulting your pediatrician.