How can I lose weight while breastfeeding without affecting my milk supply?

For many women, the first thing that's on their mind after they have their baby is "I want to lose all of this weight that I gained during my pregnancy." And so a lot of women think that they'll just go on a crash diet and go into an exercise frenzy, and lose all the weight quickly.

Now that would be in an ideal world. But there's a few things to keep in mind. First of all, it's not good to start exercising until after you've let your body totally heal--and this especially includes your uterus, because the vessels that were feeding your baby are still there after your baby's delivered, and your uterus needs to clamp down like a turniquet to control the bleeding. And as you've probably noticed, your uterus only shrinks down to about the level of your belly button right after delivery, but over the next six weeks it will shrink down to its normal pre-pregnant size, behind your pubic bone. If you increase activity too soon, you can start to bleed again, or you're inhibiting your uterus from bleeding, so most doctors recommend that you don't start vigorous exercise until about six weeks after a vaginal delivery, and about eight weeks after a C-section, so that your body's totally healed.

And at that point, you can start any exercise program that you feel is going to suit you well. Some women like to start out gradually with just walking; some women are really into running; some like to go to the gym and just get out of the house for a little while; some like to do exercise programs or videos at their house--whatever is going to work for you, as long as you're doing something then that's good. Get your heart rate up, get into your target heart rate zone (and there's tons of different calculators on the internet that you can check out to find out what that is, according to your weight and height and age), but just just get into a good fat-burning zone.

Research is showing that it's best to combine cardiovascular exercise with strength training, so weight lifting (not like body builders weight lifting, but you know, just moderate weight lifting in combination with cardiovascular exercise) will help rev your metabolism, and help burn fat and calories even at rest, because the more muscle mass you have, the more calories your body requires even at rest. So that's a good thing when you're trying to lose weight.

When it comes to exercise, you should exercise a minimum of 30 minutes on most days of the week. If you can only exercise though 30 minutes on 3-4 days of the week, then that's totally fine. Just do as much as you can and develop a routine--which is possible, even with a young baby. And you're going to be very tired from sleep deprivation, but you'll find that exercise actually helps increase your morale and make you feel better about things overall.

As far as dieting goes, you need to be careful, because you essentially put in your milk supply for the whole breastfeeding experience during the first two months after you've had a baby, and you need to make sure you're getting enough calories to provide for your body's needs as well as to provide for the milk that you're making for your baby. If you're exclusively breastfeeding, you need about 400-500 extra calories a day, as compared to only about 300 extra calories during pregnancy. People feel like they can eat for two while they're pregnant, then go on crash diets after delivery, and that causes a problem with milk supply. So exercise doesn't necessarily have as big of an impact as what you're eating might, so make sure you're eating enough calories each day. And make sure that they're good, healthy calories--it's not necessarily an excuse to eat two big donuts every day--make sure that you're eating more whole grains, more fruits and vegetables, good lean proteins, and drinking a lot of water. Make sure that you're well hydrated, especially if you're exercising, because if you're not well hydrated and not eating enough calories, that's when it might start affecting your milk supply.

But generally speaking, women don't necessarily notice a decrease in their milk supply associated with the time that they start exercising. Maybe if your'e doing super-vigorous exercise, you might notice a slight decrease in spite of eating enough calories and drinking a lot of fluids--just cut back on the intensity and see if it makes a little bit of a difference.

There are other techniques you can try, before you stop exercising--because exercise is good for you. Feed your baby more frequently throughout the day. So if your baby normally eats every 2-3 hours, throw in an extra feeding every now and then during the day. Or if you have a pump available to you, pump for 10 minutes after each nursing session during the day.

If you have any medical conditions that might affect your ability to exercise, be sure to talk to your doctor

[marishajensen]

Pumping milk exclusively also really will get rid of fat quickly, if done everyday, every two to four hours (I had lots of milk) make sure not to be afraid of eating, just eat good and in moderation listen to

[savannahsmith]

Yeah, there's no time to Excercise with 2 toddlers under 5 and a 3 month old.

[livingwithsara.]

I am watching this video after 8 years

[bagofwords]

I am feeding my baby every 2 hours interval, and getting a lot hungry very frequently. I don't know how m I gonna lose weight with such appetite 😮‍💨
Edit: 4 months later, I gained 7kgs😬😭

[sybledenesik]

There're two kinds of belly fat: subcutaneous fat and visceral fat. The visceral one, which is shown to add up to many health concerns is tougher to remove. Common fitness programs which normally focus on fat under the skin (subcutaneous fat) aren't going to work for who have visceral type.

[ca.dreamer]

I gain 7kg during pregnancy
Lost 12kg after delivery(within 1month)
Gain 9kg within 4months

[toriferguson]

Really not a great idea to be exercising early on even at 6-8 weeks bc all of your ligaments and muscles are soft and stretched out and things like prolapse can happen. (I was also exclusively breastfeeding) I jumped back into exercise running ect after my first two babes around months 3-4 and I thing that’s what contributed to my cystocele.
And btw that’s the cause of your in continence, pain during sex, back pain ect, ladies. Def check out pelvic floor therapy and educate yourself!!! These drs out here sure won’t.

[BlackHipsterGirl]

Why does it seem all the comments are bots? I feel like there isn't a way...

[TeamTandMe]

I have seen so very many videos on breastfeeding, how to do it, how to suppress unwanted milk.
But no where does there exist (that I can find) a video on how to successfully lactate after baby loss / still birth and late miscarriage.
Maybe you could give us a little insight into that?

[shridharaeddowes]

Your body contains the hormone which handles 100% ability to lose fat, it is Leptin. To losing fat effectively, you have to know the way to accelerate your metabolism.

[SeoKidsTv]

Funny enough I lose 10kg during pregnancy and then gain it back after pregnancy 😢

[kiki.arielscrystalco]

This was so clear and helpful, thankyou!

[soniakaur]

Thank you for all the amazing videos ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤ helped in both pregnancies x

[mitalipatra]

Very use full, an informative video, thank u for sharing this video with us

[carmenvlogs]

I weigh 113 lbs and want to tighten my stomach . But I’m afraid dieting will make me produce less breast milk, can I diet and exercise a lot while breastfeeding?

[candyvansluytman]

Thank you so much for your information u're a life saver ❤️❤️

[komabimat]

Diet program is the most important element of removing weight loss. Picking the right types of foods can cost you less effort to reduce your waist size. You can forget the junk guidelines which are out of your reach. You simply need to activate one "melting fat" key hormone and then you can trim off fat without having exercise your ass out.

[shygol]

Is it ok to drink herbal turmeric tea for health while breastfeeding ?

[anjalafarhathfarhath]

Is it ok to do exercises for diastasis recti just after c section and normal delivery

[fitforfreelance]

thanks for this video! I had a client ask me about it this week- I wanted to get some different perspectives