Aim for slow weight loss of about 0.5 to 1 pound per week
Eat regular meals and avoid skipping meals
Focus on nutrient-dense foods such as vegetables, fruits, whole grains, lean proteins, beans, nuts, and seeds
Include healthy fats in moderation, such as avocado, olive oil, and fatty fish
Keep protein intake adequate to support fullness and milk production
Drink plenty of water throughout the day
Limit sugary drinks, sweets, and highly processed foods
Watch portion sizes, especially for calorie-dense foods
Breastfeed or pump regularly to support milk supply
Add light to moderate exercise when cleared by a healthcare professional
Prioritize sleep and rest as much as possible
Avoid very low-calorie diets
Do not use weight-loss supplements or crash diets while breastfeeding
Consult a doctor, lactation consultant, or dietitian before making major diet changes