We all know having a baby is a huge life change. With all the adjustments to nurture & nourish new life, it’s common to ask questions about when to start back and whether working out will affect your milk supply. It’s true that having a baby can mean adjusting to a lot of lifestyle changes, but once you feel healed and ready for it (and you get the go ahead from your doctor), that shouldn’t stop you from pursuing your fitness goals! If you are considering getting back into fitness after baby and are wondering about breastfeeding and working out, you’ll want to take some of these tips into consideration.
What you need to know about Breastfeeding and Working Out
This post is in collaboration with Love and Fit shop, an activewear brand created for moms, by moms. We are partnering together to help inspire moms to stay active & healthy, without compromising style. Scroll to the bottom to see our outfit details. As always, all thoughts & opinions are my own.
Tips to Consider while Breastfeeding and Working Out
As a breastfeeding mama, you’ll enjoy many benefits of exercise including toning and improving muscle strength, losing pregnancy weight, and improving your energy and overall mental wellbeing. Studies have shown repeatedly that regular exercise can reduce stress and help with depression. Paired with a healthy diet, it will also help you lose fat without lowering your milk supply! In case you missed it, I shared my tips on how to get back into a fitness routine after baby and the best exercises to do to restore the core after birth here.
Ease into it
The worst thing you can do for your metabolism (and milk supply) is to crash diet and drastically reduce your calorie intake while nursing. If you are like me, breastfeeding will sometimes make you ravenous (my appetite increased dramatically while nursing) and I don’t think you need to ignore those cues within reason. When starting to workout again, you need to make sure you are fueling your body with nutrient dense foods that will help boost your milk supply and start slowly easing your way back into a fitness routine. Avoid rapid weight loss and fad diets.
Start with Low Impact Exercises
Usually after the first 8 weeks you will be cleared by your doctor to workout. Heading out for a walk around the block with your new baby (or by yourself) is a great way to start moving your body. As you feel ready for more you can start adding light cardio and strength/flexibility training back into your routine. Attend a fitness class that interests you, do your favorite at home workout series or hit the gym. Start slow and find what will work for your lifestyle. If working out is a priority to you, put it on your daily schedule.
Related: Starting a New Fitness Routine
Focus on what you put into your body
Losing weight while breastfeeding can be safe as long as you maintain a nutritious and balanced diet. Most breastfeeding moms need to consume at least 1,800 calories per day. Not eating or drinking enough daily calories can lead to rapid weight loss, lower milk supply, low levels of necessary vitamins, malnourishment, and weakness.
Eat Foods That Will Boost Milk Supply
In order to increase or maintain your milk supply, the foods you eat are vitally important. Keep healthy snacks handy (these are my favorite lactating granola bars) or stock your pantry with lactating boosting foods. The better ingredients in your food, the better you will be nourished and can pass the nutrients to your baby. I keep taking my fave pre-natal gummy vitamins while I am breastfeeding so that I make sure my nutrient stores aren’t getting depleted. My favorites food to eat while nursing are oatmeal with berries and ground flax seed, salmon, eggs, sweet potatoes, nuts and plain greek yogurt (made amazing with honey, berries and cinnamon granola). I get in my leafy greens like spinach & broccoli in salads, omelets, smoothies and stir fry’s. I keep hummus and carrots around as a great snack as well as cottage cheese & avocado toast just to name a few.
Drink water, and then drink more water.
Hydration is key when you’re exercising as a breastfeeding mama. Don’t forget to drink plenty of water before, during, and after your workouts.
PRO TIP: Keep a full glass of water by your bed so that it’s in reach during those night feedings. My mouth was so dry when I would get back into bed and this helped me stay hydrated. I also try to drink a full glass of water or sipped on my water bottle every time I sat down to nurse. Drinking enough water and limiting your caffeine intake (I drink 1 cup of coffee a day) is crucial to maintaining a good milk supply.
RELATED: The ups-and-downs of my breastfeeding journey.
Invest in a good nursing sports bra
Your cup size may change significantly from pregnancy to post-pregnancy and if you’re nursing babies, your old sports bras may not do the trick anymore. I know mine didn’t! Consider getting a supportive nursing sports bra (or two!) that’s designed for high-impact and alot of movement. As a fitness instructor and breastfeeding mama, I was excited to find this high impact sports bra that is for more fuller chests & I love that it is as cute as it is functional!
After workouts, be sure to take it off or nurse/pump if you feel full of milk to prevent plugged ducts and mastitis.
I also love these new high waisted black leggings perfect for postpartum moms! I don’t even know where to begin with talking about these leggings. They are buttery soft but somehow have the perfect amount of compression that smooths the legs & booty and gives a great shape! I seriously have not felt a better pair of leggings while working out (or just lounging around the house) and these are perfect for pregnancy & postpartum as they have a silicone grip on the waist band to help the pants stay in place. I can’t recommend these leggings enough. Ask my husband, and he will tell you how much I rave about these leggings & never want to take them off!!!
Be kind to yourself and your body!
This has less to do about breastfeeding & working out & more about managing your expectations of your postpartum fitness journey. Everyone’s postpartum journey is different and I know it can be hard not to compare yourself to other moms. Get to know your baby, ease back into an exercise routine slowly, paying close attention to how your body feels and acknowledge that it will take time to see results. It took nine months to grow a tiny human and it might take nine (or more) months to get back to feeling your normal self again. Even if you never return to that “pre-baby body” it’s all about learning to love and accept those stretch marks/weird looking belly button or extra pounds. Do the best you can to treat your body well & give it what it needs to function at its best. It’s amazing what our bodies can accomplish and the little miracles our bodies are capable of! Embrace those marks of motherhood, we all have them in one way or another!
Shop my workout looks here: (Click the text below)
HIGH IMPACT NURSING SPORTS BRA — HIGH WAISTED LEGGINGS
AUDREYS SHOES (WHITE/GOLD ADIDAS)
Look 2
STRAPPY BACK CORAL NURSING BRA — OPEN BACK GREY TANK
I have loved being able to nurse both of my babies, (you can read about my breastfeeding journey here) while simultaneouly teaching fitness classes and working out to get back in shape. Keeping a nutrient dense diet, easing back into a routine, staying hydrated and investing in a good sports bra has helped me maintain milk supply and still shed the postpartum pounds. I hope these tips help you reach your breastfeeding & fitness goals and that you give yourself grace along the journey. You’ve got this, mama!
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I hardly ever worked out before my second pregnancy. I have been slightly more active during this pregnancy just so that my body is more prepared for labor, but I would love to keep it up after my baby is born. These are great tips!
This is so great! I’ve wanted to start working out, but it can be so uncomfortable when you’re also nursing. I obviously need to grab a nursing sports bra—I didn’t even know those existed!
That’s so true!! And yes, these bras are a godsend!!!