Wondering if losing weight while breastfeeding will tank your supply? Here is what four months on a GLP-1, PCOS and all, actually taught me. Still nursing. Still going.
This post came straight from a real mama in our judgment free breastfeeding community on Facebook. Come join the convo!
I'm Mikayla, a 30 year old wife and mom of 2 little ones - a 4 year old boy and a 2 year old girl. Born and raised Upstate New Yorker. I exclusively pumped with my oldest to give him breastmilk until he was 2, and I'm still currently nursing my daughter.
The Choice I Thought I Had to Make
I thought I would have to be faced with a choice of my health or providing enough milk for my toddler.
PCOS and insulin resistance was making weight loss so difficult and while I was finally at a point where I decided that I was going to prioritize my health, I didn’t want to give up breastfeeding my last child.
So when new research came out on the safety surrounding GLP-1s and breastfeeding babies over the age of one, I decided to go for it.
March 2026 - I got started on compound tirzepatide and cracked down on my nutrition and workout regimen. Four months later I am down 35 pounds and my baby is still getting breastmilk!
*A note on results: I lost this weight with a GLP-1, a prescribing provider, and a nutritionist in my corner. Results like these may be typical on a GLP-1, but they are not typical without that kind of support.
Why Nursing to Two Mattered So Much to Me
It was really important to me to nurse my daughter until she was at least two years old.
With my son, I exclusively pumped for a year and then fed him from my 4,500 ounce freezer stash until he was two years old. I wanted to be able to offer the same length of breastfeeding time to my daughter. The idea of weaning her made me so sad and I didn’t want to end that journey before she was ready to. I am so glad that my provider was willing to prescribe the medication to me while I was still breastfeeding!
My daughter is 25 months old and we are still nursing on demand. It does not appear that I have lost any amount of my supply. Losing weight and working out does not mean that you need to stop breastfeeding or that you are guaranteed to lose your supply.
Nutrition: The Key to Maintaining Milk Supply While Losing Weight
Protein Goals for Losing Weight While Breastfeeding
The top thing that I made sure to prioritize in this journey was my nutrition. I work with a nutritionist to ensure that I am getting anywhere from 120 to 160 g of protein a day. This not only helps me maintain my milk supply but also reduce my chance of muscle and bone loss.
We know as breastfeeding moms that we should ideally be getting 300 to 400 additional calories to help maintain our milk supply. That’s why it’s so important to make sure that we are eating whole foods and prioritizing protein!
Meal Prep (and My Quest Chip Obsession)
I found that meal prepping was the best thing that I could do for myself, and you’d swear Quest Protein sponsors me with the amount of their products that I consume in a week! Their taco chips are the number one food that I eat in a given week. Eating healthy and prioritizing protein does not have to taste like terrible. I am also not depriving myself of foods that bring me joy I’m just learning to eat in moderation and not in excess.
Working Out as a Breastfeeding Mom of Two
Being a working mom of two small kids and finding the time to hit the gym was rough! I am so glad that my husband supported me in this journey just as he has in my breastfeeding journeys. I started out with just a couple of kettlebells and some resistance bands at home and worked my way up to going to the gym five days a week.
It does not have to be all or nothing. Any amount of movement that is more than what you were doing before is a great place to start. Putting your baby in a carrier and walking around your house is like your own personal weighted vest. Do some squats with them in the carrier and work those glutes! Use your Chiller as a water bottle & go for a walk with them.
Why Prioritizing My Health Made Me a Better Mom
I wanted to show my kids that prioritizing yourself and your health is important.
So often in motherhood, we lose ourselves. Working out and being on this journey has helped my mental health so much and I can say that I am a better mom for it. My kids know that when I go to the gym that I am working to make my body strong to be able to play with them and do things with them. My 4 year old now asks what he can do to help make his body strong and it has sparked the conversation of how to take care of our bodies.
If You Want to Lose Weight While Breastfeeding Too
If you are someone who wants to start a fitness journey, but also wants to continue providing breastmilk to your baby, I definitely recommend getting connected with a nutritionist and starting out slow. You are more than the milk you supply, but I know how important that is to so many of us. It’s okay to prioritize yourself!
FAQ: Losing Weight While Breastfeeding
Can you lose weight while breastfeeding without losing your supply?
Yes. I am four months and 35 pounds into this journey and my 2 year old is still nursing on demand. Prioritize protein, eat enough calories, and go slow.
Are GLP-1s safe while breastfeeding?
New research came out on the safety of GLP-1s for moms feeding babies over the age of one, and that is what gave me the confidence to start. But this is a conversation for you and your provider. Not the internet.
How much protein do you need to maintain milk supply while losing weight?
I work with a nutritionist and aim for 120 to 160 g a day. It protects my supply AND helps prevent muscle and bone loss.
Do you need extra calories while breastfeeding?
Yes! Breastfeeding moms should ideally be getting 300 to 400 additional calories a day to help maintain supply. Whole foods first.
Will working out dry up your milk supply?
It has not for me. I went from a couple of kettlebells at home to the gym five days a week and my supply stayed put. Start slow and listen to your body.
Do you have to wean your toddler to start a weight loss journey?
I thought I did. I didn’t. You are more than the milk you supply, and you don’t have to choose between your health and your nursing journey.