What’s Actually Safe, What Actually Works, and Why You Need to Stop Comparing Yourself to Other Moms.
By Coach Mini | Certified Personal Trainer & Nutritionist | Founder, Riv Method
If you are breastfeeding and trying to lose fat, you have probably already Googled this about fifty times. You have read conflicting information, seen moms online who “snapped back” while breastfeeding, and wondered why it is not working the same way for you.
Let me give you the honest, straight-talking guide you actually need.
And before we start — I want to be upfront: I am a certified personal trainer and nutritionist, not a lactation consultant. When it comes to milk supply specifically, always speak to a lactation consultant or your doctor. What I can give you is the nutrition and fitness side of this conversation, from both a science and a coaching perspective.
First — Stop Comparing Yourself to Other Moms
You see a mom on Instagram three months postpartum, breastfeeding, and back in her pre-pregnancy jeans. And you think: why not me?
Here is why: every body is different. Hormones respond differently. Metabolisms differ. Sleep, stress, support systems — all of these affect fat loss. What you are seeing on social media is one person’s highlight reel, not a blueprint for your body.
Your journey is yours. Full stop.
The Fear: “Will Eating Less Hurt My Milk Supply?”
This is the number one fear I hear from breastfeeding moms. And I understand it completely — you are protective of your baby’s food source. That is a good instinct.
But here is what I tell every single one of my breastfeeding clients:
Do not be scared. A small deficit of 100 calories is safe. It will not tank your supply. What will affect your supply is extreme restriction, severe stress, and dehydration — none of which are part of the Riv Method approach.
100 calories below your maintenance is where we start. That is not starvation. That is not deprivation. That is a gentle, sustainable signal to your body that it is time to begin using stored fat — without triggering any survival response.
We go slow. We go smart. We protect you and your baby.
What to Focus on: Nutrition for the Breastfeeding Mom
Your body is doing two jobs simultaneously — recovering from birth and producing milk. Your nutrition needs to support both.
Priority #1 — Protein
Your body is recovering from birth and needs protein to rebuild tissue, preserve muscle, and keep your energy stable. Aim for 2g of protein per kilogram of body weight daily. Chicken, eggs, Greek yogurt, cottage cheese, lentils, protein shakes — make protein the foundation of every meal.
Priority #2 — Hydration
Dehydration affects both milk supply and fat loss. Drink water consistently throughout the day — not just when you feel thirsty. Keep a water bottle next to wherever you feed your baby and drink every time they do.
Priority #3 — Oats
Many moms find that oats support their milk supply — and they are also a great slow-releasing carbohydrate that keeps energy stable throughout the day. A bowl of oats in the morning is a simple, practical habit worth building.
Movement: Start Small, Stay Consistent
Before you even think about fat loss workouts, I want you to build one habit first:
Move for 10 minutes every single day.
A walk. Core rehab. Gentle movement. It does not matter what it is — what matters is that you build the identity of someone who moves every day. That identity is what will carry you through the harder days.
You do not need to leave your house. You do not need equipment. You do not need to wait until your baby is napping. Move with your baby next to you, in your living room, in whatever you are wearing.
Start where you are. The rest will follow.
The Mindset Shift That Changes Everything
Breastfeeding moms often feel like they are stuck in a holding pattern — like fat loss cannot happen until they stop breastfeeding. That is not true. Progress is possible. It is just slower, and that is okay.
The shift I want you to make is this: stop thinking about fat loss as the only goal. Think about building health. Build your protein habit. Build your hydration habit. Build your movement habit. Build your sleep routine as much as a new mom can.
When you build those habits, the fat loss follows. Every time.
Want a Plan Built Around Your Breastfeeding Journey?
DM START on Instagram for postpartum coaching, or DM FUEL for your personalized nutrition plan.
@mini.rivmethod | info@rivmethod.com
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