Nutrition, Diet and Health Tips

As a dietitian, I’ve met countless breastfeeding moms struggling with weight management. Many don’t follow the right dietary adjustments, often overloading on carbohydrates while neglecting essential healthy fats, proteins, and vital micronutrients. These nutrients are crucial not only for milk production but also for postpartum recovery and overall metabolic health.

Breastfeeding itself brings hormonal shifts designed to optimize nutrient intake for both the mother and baby. However, extreme dieting trends like chronic fasting, “detox therapies,” and severe restrictions are not only ineffective but can also harm milk supply and overall health. So, how can you lose weight while maintaining a healthy breastfeeding journey?

During my pregnancy, I gained a solid 14kg, hitting 72kg by delivery. With mindful nutrition and breastfeeding, I lost the weight steadily within two years. (Now, let’s not even talk about the weight gain after stopping breastfeeding—that’s a topic for another day!)

Here are my best tips for healthy weight management while breastfeeding:

✅ Fuel Your Body Wisely – Avoid overeating or undereating. Balanced meals support both weight loss and milk production.

✅ Plan Your Meals & Menus – Healthy eating starts with preparation. A structured meal plan prevents unhealthy snacking.

✅ Stock Up on Healthy Snacks – Breastfeeding and hunger pangs go hand in hand. Keep nutrient-dense snacks on hand.

✅ Hydration, Hydration, Hydration – Water is essential for milk supply, metabolism, and overall well-being. Electrolytes, minerals, and salts matter too!

✅ Stay Active – You’re breastfeeding, not immobile. Gentle exercises like walking, stretching, and light workouts help.

✅ Prioritize Rest & Stress Management – Hormonal shifts from pregnancy and breastfeeding can be challenging. Chronic stress leads to excess cortisol, making weight loss harder.

✅ Breastfeed Exclusively for the First Six Months & Continue Up to Two Years – Breastfeeding helps regulate hormones, contracts the uterus, and aids in nutrient utilization.

✅ Increase Fiber Intake – Struggling with postpartum constipation? Fiber helps, but don’t forget to hydrate!

✅ Set Realistic Goals – Small, consistent changes lead to long-term results. Stop comparing yourself to celebrities unless you’re considering surgery!

✨ Need Guidance? Join my Breastfeeding Weight Management Coaching Program for ONLY Kshs. 3,000/month. You’ll get:
✔ Personalized meal planning,
✔ Accountability support,
✔ Supplement recommendations & support,
✔ Breastfeeding guidance & more!

📩 Contact Me:
📞 +254723899429
📧 muminawellness@gmail.com

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With love,
Lilian Mutanu Mumina
Registered Dietitian/Nutritionist
Mumina Wellness Solutions

Breastfeeding support playlist on YouTube