eHealth Hub’s Recommendations for Healthy Weight Management during Breastfeeding

Breastfeeding is a time for both the mother and baby as it not only supplies essential nutrients but also strengthens the bond and contributes to the overall growth and development of the baby. It’s important for mothers to maintain a weight during this period and the eHealth Hub (EHH) recognizes this significance by providing recommendations to support women in their breastfeeding journey.

Importance of Healthy Weight Management during Breastfeeding

The importance of managing a weight while breastfeeding cannot be understated. Firstly it promotes the health of the mother aiding in postpartum recovery and reducing the risk of chronic illnesses. Secondly it ensures that breast milk provides a supply of nutrients for the baby. Lastly, maintaining a healthy weight contributes to body image and mental well being fostering a healthy relationship, with food and self.

eHealth Hub’s Recommendations

To assist women in achieving healthy weight management during breastfeeding The eHealth Hub offers a set of recommendations based on extensive research and expert opinions.

Balanced Nutrition

One crucial aspect is maintaining a diet that provides essential nutrients for both mother and baby.The American Heart Association (EHH) recommends a diet that includes various foods from different food groups like fruits, vegetables, whole grains, lean proteins and healthy fats. This ensures that you get vitamins, minerals and essential nutrients for your well being.

Adequate Caloric Intake

When breastfeeding it’s important to consume calories to support milk production and meet your energy needs. The EHH suggests adding around 450 500 calories per day compared to your pre pregnancy levels. However keep in mind that individual caloric requirements may vary based on factors such as body weight, activity level and metabolism.

Regular Physical Activity

Regular physical activity is beneficial for managing weight and overall health. The EHH suggests incorporating moderate intensity exercises like walking or swimming into your daily routine. Before starting any exercise regimen it’s important to consult with a healthcare professional to ensure it’s suitable for you considering your unique circumstances.


Staying hydrated is crucial, during breastfeeding. The EHH advises drinking plenty of water and fluids throughout the day to maintain hydration levels. Remember that feeling thirsty can be a sign of dehydration; hence it’s important to drink water whenever you’re thirsty and increase fluid intake during hot weather or when engaging in strenuous activities.

Benefits of Healthy Weight Management during Breastfeeding

Maintaining a weight while breastfeeding comes with many benefits. It supports women in getting back to their weight before pregnancy reduces the risk of obesity and decreases the chances of developing chronic conditions like type 2 diabetes and cardiovascular diseases. Furthermore maintaining a weight positively affects mental well being, body perception and self confidence.

Common Difficulties

When aiming for weight management while breastfeeding women may encounter specific challenges. It is essential to acknowledge and address these obstacles to ensure a journey.

Pressures for Weight Loss

mothers often face societal pressures to quickly shed the baby weight. However prioritizing health over weight loss is crucial. Sustaining a weight involves gradual progress and making lifestyle changes rather than resorting to extreme measures.

Balancing Nutritional Requirements

Breastfeeding necessitates energy and nutrients. Striking a balance between meeting both the mothers and babys needs can be challenging at times. The American Heart Association (EHH) suggests focusing on a rounded diet that fulfills the nutritional requirements of both parties.

Time Constraints

Caring for their baby and breastfeeding can result in time constraints for mothers. Juggling these responsibilities while managing a lifestyle can be demanding. Planning meals ahead of time involving family members or partners in meal preparation and seeking support, from healthcare professionals can help overcome these challenges.

Tips for Maintaining a Healthy Weight

If you want to achieve weight management while breastfeeding here are some tips to consider:

Follow a Balanced Diet

Make sure your diet includes a variety of rich foods like fruits, vegetables, whole grains, lean proteins and healthy fats. Aim for meals and snacks throughout the day to maintain consistent energy levels.

Consume Calories

Pay attention to your bodys hunger cues and adjust portion sizes accordingly. It’s important to ensure you’re getting calories to meet the increased demands of breastfeeding. Focus on foods that’re rich in nutrients to fulfill your nutritional needs.

Incorporate Exercise

Include moderate intensity exercises in your routine such as walking, yoga or swimming. Start with activities that feel comfortable and gradually increase the intensity as your body allows. Before starting any exercise program it’s always advisable to consult with a healthcare professional.

Stay Hydrated

Keep yourself hydrated by drinking plenty of water and fluids throughout the day. Drink whenever you feel thirsty and increase intake during hot weather or physical activities.

Myths and Misconceptions

There are myths surrounding weight management during breastfeeding that can lead to misconceptions. It’s important to distinguish between fact and fiction so that you can make decisions, about your health.

Low-Calorie Diets

Maintaining a low calorie diet while breastfeeding can have effects on milk supply and the availability of essential nutrients. It is important to prioritize a balanced and nutrient rich diet rather than focusing solely on calorie restriction.

Quick Weight Loss

It’s crucial to avoid weight loss as it can compromise the mothers health and milk production. Instead gradual and sustainable weight loss is recommended for well being.


In conclusion ensuring weight management during breastfeeding is vital for the well being of both the mother and baby. The eHealth Hub emphasizes the significance of nutrition sufficient calorie intake, regular physical activity and staying hydrated during this period. By following these guidelines women can take care of their health provide optimal nutrition, for their baby and promote positive body image and overall well being.


1. Can I diet while breastfeeding?
It is generally not recommended to follow strict diets while breastfeeding. Instead, focus on a balanced diet that meets your nutritional needs and consult with a healthcare professional for personalized advice.

2. Will breastfeeding help me lose weight?
Breastfeeding can support gradual weight loss, but it varies for each individual. It’s important to prioritize your health and focus on a balanced lifestyle rather than solely relying on breastfeeding for weight loss.

3. How can I stay hydrated while breastfeeding?
Drink plenty of water and fluids throughout the day. Aim to drink whenever you feel thirsty and increase fluid intake during hot weather or physical activities.

4. Can I engage in intense exercise while breastfeeding?
Intense exercise may be suitable for some women, but it’s important to consult with a healthcare professional before starting any intense exercise regimen. They can provide guidance based on your individual circumstances.

5. What should I do if I’m struggling to lose weight while breastfeeding?
If you’re facing challenges with weight loss while breastfeeding, it’s essential to seek support from healthcare professionals. They can provide guidance, address any underlying concerns, and help develop a personalized plan.


“Breastfeeding and Maternal and Infant Health Outcomes in Developed Countries” American Academy of Pediatrics

“Breastfeeding, body image, and weight control behavior among postpartum women” PubMed

“Does breastfeeding help with weight loss? Why it may or may not happen” Medical News Today