Keep the following in mind as you start an exercise program or try to lose weight while you are breastfeeding.
Being active helps promote
weight loss, improves your energy level, and can help you relieve
stress. Follow these tips when you start an
exercise program while you are breastfeeding:
Start out slowly. Walking, swimming, and cycling
are all good low-impact ways to begin an exercise program. Gradually build up
your time and intensity.
Wear a supportive bra. Not all sports bras
offer enough support, so try on a bra before you buy it.
Eat more calories when you are more active.
plenty of water before, during, and after you exercise.
To ease breast discomfort, breastfeed or pump right before you exercise.
You may gradually lose weight without trying while
breastfeeding. The rate and ease of
weight loss varies widely. You may
lose about 1 lb (0.5 kg) to
2 lb (0.9 kg) a week. Some women find that it takes up
to a year to lose the weight they gained during pregnancy.
If you wish to lose weight while breastfeeding, both diet and
physical activity have a role. Physical activity or exercise is the safest way
to lose weight during this time. Moderate calorie restriction (eating less) may
be safe for some overweight women, but breastfeeding women should generally
eat more calories. Extreme
weight-loss diets should be avoided while breastfeeding. For more information, see the topic Nutrition While Breastfeeding.
Talk to a nutritional counselor, registered dietitian, or your
doctor about a safe and healthy diet.
Other Places To Get Help
La Leche League International
U.S. Department of Health and Human Services: Women's Health