Weight loss while breastfeeding

Ik it’s frustrating but the rate of losing weight while breastfeeding is largely genetic. But you can make progress with a conservative deficit around 500 calories. Strength training is the most efficient because more muscle = more fat burned at rest. Walking is also the best and easiest cardio to fit in. Up your step goal by like 500-1000 steps each week, max 8-10k is sustainable. In terms of maintaining supply, you’ll want to prioritize protein and quality carbs (whole grain bread, oats, brown or long grain rice, sweet potatoes, etc). You’ll still want to get in a decent amount of healthy fats from things like avocado and nuts/seeds but definitely control the portions here. And if you can get lab work done, check that your hormone levels are balanced as much as what could be expected while breastfeeding. Especially thyroid and A1c or some other blood sugar marker. Could also check c-reactive protein as a general inflammatory marker

walking & super strict diet unfortunately 🥲 i lost 60 of my 70 lbs gained in pregnancy by 7 months pp & i had to “eat like a dog.” not eating for flavor at all. eggs or oats for breakfast, chicken and rice for lunch & normally a modified dinner if not just chicken & rice 😂