You may lose weight gradually while breast-feeding without trying. The rate and ease of weight loss varies widely among individuals. Some women find that it takes up to a year to lose the weight they gained during pregnancy.

If you wish to lose weight while breast-feeding, both diet and physical activity have a role. Physical activity or exercise is the safest way to lose weight during this time. Moderate calorie restriction (eating less) may be safe for some overweight women, but breast-feeding women should generally eat at least 1,800 calories a day and should be especially careful to eat balanced, nutritious meals with adequate calcium. Typically, you will gradually lose about 1 lb (0.5 kg) to 2 lb (0.9 kg) per week. Extreme weight-loss diets should be avoided while breast-feeding.

Talk to a nutritional counselor, registered dietitian, or your doctor about a safe, healthy weight-loss diet.