Breastfeeding weight loss plan

Breastfeeding weight loss plan

How to lose weight while breastfeeding in 2023? Is a specific breastfeeding weight loss plan effective to lose weight? Becoming a mother is undoubtedly one of every woman’s most incredible and fulfilling experiences. But at the same time, most new moms feel frustrated after seeing postpartum body changes and weight gain. During pregnancy, many physical changes occur; women put on extra pounds, and many body parts like the belly, hips, and chest expand. The postpartum body reflects the incredible journey it has been through to create and nurture new life. But most breastfeeding mothers want to lose extra pounds quickly right after the baby’s birth. But they don’t understand it is not easy to get a pre-pregnancy body while you are breastfeeding.

Weight loss is a bit difficult for breastfeeding mothers. They need extra calories because they are feeding a kid. A report showed that breastfeeding mothers need more nutrition as compared to other women. So, how a breastfeeding mother can lose weight at home? Let me tell you a breastfeeding weight loss plan can help you to lose weight. Are you looking for a free weight-loss meal plan for breastfeeding mothers? Don’t fret. This article will provide you with a breastfeeding mother weight loss meal plan. Keep reading.

Breastfeeding weight loss plan

Are you a breastfeeding mother with extra weight? A breastfeeding mother needs a specific diet plan because diet affects milk production. If a mother follows the wrong weight-loss diet plan, it will reduce milk production.

Here is the comprehensive meal breastfeeding weight loss plan; this weight loss plan is easy to follow and safe for women:

Best food for breastfeeding mothers to lose weight

Some foods support weight loss and are safe for breastfeeding mothers. This food item will help you lose weight but will not affect your milk production. This meal plan is protein-rich and low in carbs that speed up weight loss.

Here is a list of weight-loss foods for breastfeeding mothers of breastfeeding weight loss plan:

  • Egg

Eggs are nutrient-rich and possess a high content of protein and fat. This incredible food is low in carbs, which is best for breastfeeding mothers to lose weight. It keeps you full for a longer period because it has a high content of good fat. The egg is included in the breastfeeding weight loss plan.

Breastfeeding mothers feel weak during the weight loss journey and lack healthy nutrients like folic acid, vitamins, and minerals. But eggs provide vitamins, folic acid, D, iodine, selenium, and choline.

Researchers performed a study on 50 overweight people and provided them with eggs for breakfast instead of orange juice, milk, and cereal. They found that eggs keep the participants full for longer periods.

Another study found that women who eat eggs have high fiber content and protein, aiding in weight loss.

  • Spinach

If you want to lose weight while breastfeeding, spinach is the best option for you. Spinach is a healthy food for breastfeeding mothers because it is rich in fiber and protein. According to a report, 100 grams of spinach have 2.9 grams of protein. Spinach is a low-calorie food that makes digestion easy and supports weight loss.

Salmon is highly recommended for weight loss for breastfeeding mothers because it supports lactation, too. Due to the high progesterone content, this food is best for breastfeeding mothers on the weight loss journey.

Additionally, it helps to prevent constipation.

  • Salmon

Salmon is a weight loss-supporting food because of its high protein content and low calories. A 100-gram salmon contains only 206 calories. But eating a small amount of salmon keeps you full for a longer period and controls your snacking issue. It is a great source of vitamin D that influences a hormone to suppress appetite.

So, it is considered the best food for breastfeeding mothers who want quick and easy weight loss.

Wild salmon boosts your metabolic rate and cuts your belly fat. According to the National Library of Medicine, salmon have omega-3s that cut visceral fat quickly.

  • Black beans

Black beans are super beneficial for weight loss for breastfeeding mothers. These beans are high in fiber. Like other beans, 1 cup of boiled black beans provides 15 grams of fiber. It fills 50 percent of daily fiber, which is why it fastens the weight loss process in breastfeeding mothers.

Eating black beans to shed weight is good for breastfeeding mothers because it fulfills them for more hours. 

The best way to use black beans is to make a salad of black beans or drink black bean water on an empty stomach.

  • Strawberry

Strawberries are an incredible fruit that is effective for weight loss. The best thing about strawberries is that they are perfect for breastfeeding mothers because of weight loss; they also aid in maintaining overall health. Because strawberries possess all the healthy nutrients that are important for breastfeeding mothers. The strawberries promote the production of two leptin and adiponectin that boost metabolism.

Strawberries aid in losing weight because they are low in calories and have sufficient fiber. One hundred grams of strawberries have 0.7 grams of protein and 2 grams of fiber.


Weight loss for breastfeeding mothers needs extra effort as compared to other women. They do not need to lose weight because they also need to look at other aspects like milk production, the health of the kid, their physical health, etc.; just following a random diet for weight loss does not give you the desired results. If you are a breastfeeding mother, you need a specific diet plan that helps you to lose weight quickly while breastfeeding. In this article, we provide you with the best breastfeeding weight loss plan; follow this breastfeeding weight loss meal plan and shed your extra weight. In this diet plan, we added healthy food items like eggs, spinach, whole grains, legumes, strawberries, etc.