Struggling to Lose Weight While Breastfeeding? Here’s What You Need to Know.

If you’ve been told breastfeeding would magically melt the weight away and your scale hasn’t moved in months, I feel you. I’m still nursing my 17-month-old daughter, and despite getting 10k steps daily, eating at a deficit, doing intermittent fasting (16:8), exercising 3-5 times a week, and even indulging in an infrared sauna twice a week—my weight remains stubbornly stuck. It’s frustrating, but you’re not alone, and you’re definitely not failing.

Let’s dive into what’s going on beneath the surface, what your body is really up to, and how you can approach this from a place of grace and empowerment.

Hormones and More: 7 Reasons Why Breastfeeding May Not Be Helping You Lose Weight

1. Prolactin’s Role in Fat Storage
   Prolactin is the hormone responsible for milk production during breastfeeding. Unfortunately, it also signals your body to store fat to ensure you have enough energy reserves to feed your baby【1】. Even though you’re burning calories while nursing, prolactin works against weight loss efforts by promoting fat storage.
2. Estrogen Drop and Its Impact
   After childbirth, estrogen levels drop dramatically, and they often remain low while you’re breastfeeding. Low estrogen can lead to increased fat storage, especially around the abdomen【2】. This hormonal shift is part of the reason some women feel “softer” during breastfeeding, despite their efforts to lose weight.
3. Cortisol: The Stress Hormone
   Sleep deprivation, stress from being a new mom, or even feeling pressured to lose weight can lead to elevated cortisol levels【3】. Cortisol is known to cause fat retention, particularly around your midsection. Your body interprets stress as a signal to hold on to energy, making weight loss more difficult.
4. Thyroid Function
   Some women experience postpartum thyroiditis, which can result in either hyperthyroidism or hypothyroidism【4】. Hypothyroidism, in particular, can slow your metabolism, making it feel like no matter what you do, the scale won’t budge. Thyroid issues are often overlooked, so it’s important to get checked if you’re struggling with weight loss postpartum.
5. Hypoplasia (Insufficient Glandular Tissue)
   Women with hypoplasia may struggle to produce sufficient milk and also experience difficulties losing weight. This condition affects the breast tissue’s ability to fully support breastfeeding, and the associated hormonal imbalances can impact metabolism and fat storage【5】.
6. Postpartum Depression and Emotional Health
   Postpartum depression (PPD) or even low-level “baby blues” can affect your body’s weight regulation. PPD is often associated with lower energy, poor sleep, and inconsistent eating habits, which can disrupt your metabolism【6】. Emotional stress also plays a big role in hormonal imbalances that can hinder weight loss.
7. Nutrient Deficiency
   Postpartum, your body is depleted of many vital nutrients. Deficiencies in key nutrients like iron, magnesium, vitamin D, and others can affect energy levels and metabolism【7】. If you’re not getting enough vitamins and minerals, your body may struggle to regulate weight properly.

7 Actions You Can Take:

1. Stay Hydrated and Balance Electrolytes
   Breastfeeding increases your body’s need for water, but it’s also essential to replenish your electrolytes. Dehydration can slow metabolism and make it harder to shed weight【8】. Add an electrolyte supplement or drink coconut water to make sure you’re getting both hydration and minerals.
2. Optimize Your Nutrient Intake
   Make sure you’re taking a high-quality prenatal or postnatal multivitamin, along with supplements for iron, vitamin D, and magnesium【9】. These nutrients support your body’s recovery and ensure you have the energy you need to maintain a healthy metabolism.
3. Check Thyroid Function
   If you’re doing all the right things and still not seeing results, it might be worth checking your thyroid levels【10】. Hypothyroidism is common after pregnancy, and treating it can make a world of difference in how you feel and how easily you can lose weight.
4. Mix Up Your Diet
   A low-calorie diet can lead to metabolic adaptation, where your body slows down its metabolism to conserve energy. Consider slightly increasing your calorie intake and focus on nutrient-dense foods, particularly those rich in protein, healthy fats, and fiber【11】. Protein helps maintain muscle mass, while fiber keeps you fuller longer, both of which support weight loss.
5. Strength Training Over Cardio
   Resistance training helps you build muscle, which in turn boosts your metabolism【12】. Swap out some of your cardio sessions for weightlifting or bodyweight exercises to encourage fat loss while maintaining your strength.
6. Prioritize Sleep Whenever Possible
   Easier said than done, right? But even a few extra hours can help lower cortisol levels and improve overall well-being【13】. Creating a sleep-friendly environment, taking short naps, or even asking for help from friends and family to catch up on rest can all make a difference.
7. Practice Patience and Self-Grace
   Remember that your body is still doing the important work of nurturing a human being, and that takes precedence over everything else. The journey of postpartum weight loss isn’t a sprint—it’s a marathon. Allow yourself to feel empowered, not defeated. You are more than your weight, and your worth is not tied to a number on the scale【14】.

Summary Tips for Moving Forward:

1. Stay hydrated and balance electrolytes to support your metabolism.
2. Focus on nutrients with a good multivitamin and iron, vitamin D, and magnesium supplements.
3. Get your thyroid checked to rule out any underlying issues affecting weight loss.
4. Incorporate resistance training to build muscle and boost metabolism.
5. Give yourself grace—your body is doing important work, and progress takes time.

References:

1. Prolactin’s Impact on Fat Storage
2. Estrogen and Postpartum Weight Gain
3. Cortisol and Weight Retention
4. Postpartum Thyroiditis and Weight Loss Struggles
5. Hypoplasia and Breastfeeding
6. Postpartum Depression and Weight
7. Nutrient Deficiencies and Postpartum Recovery
8. Hydration and Metabolism
9. The Role of Multivitamins Postpartum
10. Thyroid Function and Postpartum Health
11. Metabolic Adaptation and Weight Loss
12. Strength Training for Postpartum Weight Loss
13. The Importance of Sleep for Postpartum Health
14. Practicing Self-Grace and Patience