Keep the following in mind as you start an exercise program or try to lose weight while you are breast-feeding.
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 breast-feeding:
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, breast-feed or pump right before you exercise.
You may gradually lose weight without trying while
breast-feeding. 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 breast-feeding, 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 breast-feeding women should generally
eat more calories. Extreme
weight-loss diets should be avoided while breast-feeding. For more information, see the topic Nutrition While Breast-Feeding.
Talk to a nutritional counselor, registered dietitian, or your
doctor about a safe and healthy diet.
How this information was developed to help you make better health decisions.