Why Am I Struggling to Lose Weight While Breastfeeding After a Year?

The Struggle No One Talks About

I remember looking at my body in the mirror one night, wondering, Why is this weight not coming off? I had always heard that breastfeeding helps you lose weight, yet here I was—a year into nursing—and my weight seemed stuck or even creeping up.

I was eating "healthy," staying active, and taking care of myself as best as I could, but my body refused to let go of the extra weight. I felt betrayed, frustrated, and honestly, a little resentful that no one had warned me about this.

I would do a 1-hour advanced barre class, followed by 1 hour in fat-burning mode on the stationary bike at the gym after a protein-packed meal, and later spend another hour swimming with my kids—and yet, I was still carrying the extra weight. I was eating so little that I would go to bed hungry, convinced that my body should be burning through fat.

If you’re nodding along, feeling like you’re doing everything “right” but still not seeing results, let me assure you—you’re not alone. Here’s why extended breastfeeding can actually slow down weight loss and what you can do about it.

 

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The Science Behind Breastfeeding & Weight Loss After a Year

1. The Hormonal Hold: Prolactin Keeps Fat Stored

Breastfeeding relies on prolactin, the hormone responsible for milk production. While prolactin is essential for nourishing your baby, it also:

✔️ Inhibits fat metabolism (your body holds onto fat as an “emergency reserve”).
✔️ Suppresses dopamine, which can increase cravings for sugar and carbs.

In the early months, this fat storage is beneficial, but after a year, it can become an obstacle to weight loss.

2. Cortisol & Stress: The Hidden Weight Gain Culprit

By the time you hit the one-year mark of breastfeeding, your sleep is still disrupted, your body is exhausted, and your stress levels may be through the roof.

Here’s what chronic stress (from lack of sleep, constant nursing, and the mental load of motherhood) does: 

✔️ Increases cortisol, which signals your body to store fat, especially around the midsection.
✔️ Makes you crave sugar and processed carbs for quick energy.
✔️ Leads to insulin resistance, which makes it harder for your body to burn fat.

The result? Even if you're eating healthy, your body might be in “storage mode” rather than “fat-burning mode.”

3. Your Body is in Energy Conservation Mode

Many women under-eat or don’t eat enough protein while breastfeeding. But guess what? Not eating enough can slow down metabolism and cause your body to hold onto fat.

When breastfeeding, your body prioritizes milk production over your metabolism, meaning it will conserve energy (aka fat) if it senses that calories or nutrients are too low.

4. Increased Hunger & Cravings

Do you ever feel like you’re always hungry? That’s because breastfeeding increases appetite to ensure your baby gets enough milk. But over time, this can: 

✔️ Lead to overeating or constant snacking, especially on easy, high-carb foods.
✔️ Cause erratic blood sugar levels, making it harder for your body to burn fat.

5. Low Estrogen = Slower Metabolism

Breastfeeding lowers estrogen levels, which can: 

✔️ Slow down metabolism and fat breakdown.
✔️ Affect muscle tone, leading to less calorie burn.
✔️ Cause fluid retention and bloating.

Low estrogen also means that your body isn’t in fat-burning mode the way it was pre-pregnancy.

 

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The Turning Point: How I Started Losing Weight While Breastfeeding

After months of frustration, I decided to stop fighting my body and start supporting it instead. Here’s what actually helped:

1. Balancing Blood Sugar with the Right Foods

Instead of focusing on eating less, I focused on eating smarter. This meant: 

✔️ 100g+ of protein per day (helps burn fat and build muscle).
✔️ Healthy fats (avocado, coconut oil, nuts) to stabilize hormones.
✔️ Swapping simple carbs for fiber-rich, complex carbs (sweet potatoes, quinoa).
✔️ Electrolytes & hydration to combat cravings and water retention.

2. Supporting My Thyroid & Metabolism

Breastfeeding can deplete key nutrients like iodine, selenium, zinc, and magnesium—all essential for thyroid function and fat-burning. 

✔️ I started taking a high-quality thyroid-support supplement with iodine, selenium, and B vitamins.
✔️ Added seaweed (iodine), Brazil nuts (selenium), and bone broth (minerals) to my diet.
✔️ Focused on better sleep & stress management (even just 20-minute naps helped).

3. Prioritizing Strength Training Over Cardio

Instead of endless cardio, I focused on resistance training and short, intense workouts (HIIT, bodyweight exercises, pilates). 

✔️ More muscle = higher metabolism.
✔️ Strength training helped reshape my body, even if the scale wasn’t moving quickly.

4. Addressing Hormonal Imbalances Naturally

I incorporated hormone-balancing herbs like: 

✔️ Ashwagandha (lowers cortisol & stress).
✔️ Maca root (supports energy and hormones).
✔️ Milk thistle & dandelion (supports liver detox, which helps estrogen balance).

 

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Final Thoughts: Your Body is Not Broken

If you’ve been struggling to lose weight after a year of breastfeeding, know this: ✨ Your body isn’t working against you—it’s protecting you.
✨ Small changes can shift your metabolism and hormones back into balance.
✨ You don’t need to stop breastfeeding to lose weight—you just need to support your body in the right way.

If you’re ready to rebalance your body and finally see results, check out my supplements designed for postpartum metabolism, stress, and thyroid support.

👉 SHOP THIS ARTICLE: THYROID HAIR & ENERGY

XX to your INVISIBLE BATTLES & UNSEEN STRENGTH,

Carola Le-Wriedt, Founder, Wellhistic & The Holistic Detox

 

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📌 Pin #1: "You need to hear this" – Why Breastfeeding Might Be Stalling Your Weight Loss

💡 Pin Design:
🍼 You need to hear this... Breastfeeding isn’t always the magic weight loss solution they say it is!
🚨 Your hormones could be blocking your metabolism!
✔️ Prolactin = Fat storage
✔️ Cortisol = Stress weight gain
✔️ Low Estrogen = Slower metabolism

📌 Save this to finally break through your weight loss plateau!

📍 Pinterest Caption (with Keywords):
"You need to hear this! If you're struggling with weight loss while breastfeeding, it’s NOT your fault. Your metabolism slows down due to hormones like prolactin and cortisol. But there’s a way to work with your body instead of against it! Click to learn how to finally lose weight while breastfeeding!"

🔗 Read More: [Insert Blog Link]
#BreastfeedingWeightLoss #MetabolismReset #MomHealth #PostpartumJourney

 

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📌 Pin #2: "I bet you didn’t know this" – The Shocking Reason You’re Not Losing Weight While Breastfeeding

💡 Pin Design:
⚡ I bet you didn’t know this...
✔️ Your body is wired to hold onto fat while breastfeeding
✔️ High cortisol = Slowed metabolism & stubborn weight gain
✔️ Low estrogen = Increased bloating & fat storage

📌 Pin this & learn how to lose weight without affecting your milk supply!

📍 Pinterest Caption (with Keywords):
"I bet you didn’t know this! Your body is actually holding onto weight while breastfeeding to protect milk supply. Your metabolism shifts, making weight loss harder. But don’t worry—there’s a way to reset your hormones and boost fat-burning! Save this for later & click to read!"

🔗 Read More: [Insert Blog Link]
#MomWeightLoss #BreastfeedingMetabolism #PostpartumWellness #HealthyMom

 

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📌 Pin #3: "3 MISTAKES I made when..." – Why Breastfeeding Moms Can’t Lose Weight

💡 Pin Design:
❌ 3 MISTAKES I made when trying to lose weight while breastfeeding!
1️⃣ I ate too little & slowed my metabolism
2️⃣ I did too much cardio & not enough strength training
3️⃣ I ignored my hormones & stayed stuck

📌 Save this if you’re ready to finally see results!

📍 Pinterest Caption (with Keywords):
"3 MISTAKES I made when trying to lose weight while breastfeeding! 😫 I was working out, eating less, and doing everything right—but my metabolism wasn’t cooperating. Turns out, these 3 mistakes were blocking my fat loss. If you're struggling with postpartum weight loss, don’t make these mistakes! Click to learn more!"

🔗 Read More: [Insert Blog Link]
#BreastfeedingWeightLoss #MomMetabolism #PostpartumFatigue #InvisibleBattles

 

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📌 Pin #4: "No one tells you this" – My Postpartum Weight Loss Breakthrough

💡 Pin Design:
✨ No one tells you this… but here’s what finally worked for weight loss while breastfeeding!
✔️ 100g+ protein per day to fuel metabolism
✔️ Strength training instead of just cardio
✔️ Electrolytes & hormone-balancing foods
✔️ Supporting my thyroid & adrenal health

📌 PIN THIS IF YOU’RE READY TO RESET YOUR METABOLISM & LOSE WEIGHT!

📍 Pinterest Caption (with Keywords):
"No one tells you this… but breastfeeding alone won’t make you lose weight. In fact, your metabolism may be stuck due to hormonal shifts. I spent months frustrated until I changed my approach! Here’s what finally worked for weight loss while breastfeeding. Save this & read later!"

🔗 Read More: [Insert Blog Link]
#PostpartumWeightLoss #MetabolismBoost #BreastfeedingTips #MomLife

 

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📌 Pin #5: "If I had to start over, I would do this" – 5 Small Steps to Start Losing Weight While Breastfeeding

💡 Pin Design:
⚡ If I had to start over, I would do this...
✔️ Eat 100g+ protein daily to increase metabolism
✔️ Strength training > endless cardio for weight loss
✔️ Manage cortisol & stress (hello, adaptogens!)
✔️ Optimize thyroid health with iodine & selenium
✔️ Stay hydrated & replenish minerals

📌 SAVE THIS & START LOSING WEIGHT THE RIGHT WAY!

📍 Pinterest Caption (with Keywords):
"If I had to start over, I would do this! Weight loss while breastfeeding isn’t about eating less—it’s about eating smarter. Your metabolism is working differently postpartum, and it needs the right support. Here are 5 simple, science-backed steps that finally helped me drop the extra weight! Save this & read later!"

🔗 Read More: [Insert Blog Link]
#BreastfeedingSupport #MomWellness #PostpartumHealing #WeightLossTips