Getting in shape while breastfeeding

[wristwatch24]

Hi ladies,

I really want to try to get back into shape as soon as I can after having my baby. I'm wondering how much you can exercise and change eating while breastfeeding? And how long after delivery do you have to wait before you can start exercising with more intensity? I just want to be able to get back to a weight I'm happy with as fast as possible but without interfering with feeding!

Any tips??

 

[greenlady]

I think at about 6 weeks on average when you can start exercising again properly. Eating healthy can be done from the start of course, you will probably find you are hungrier while feeding as it burns all those extra calories, so it's best to get a balanced diet going and not give in too much to sweet/junk cravings. Remember to drink lots and lots as well so you dot get dehydrated.

I think in the early days its hard to find time to eat! A lot of snacking goes on while you feed. I found weight dropped off pretty quickly but I have friends who ate too much junk while feeding and therefore did gain weight.

 

[SleepDeprived]

Don't even THINK about cutting down on calories if you want to be successful at BFing. Your body needs the extra calories during this time. Like during pregnancy, the key is to eat lots of healthy foods and not crappy processed foods.

My weight started coming off rapidly 4 months PP. I didn't exercise at all ... It was just due to nursing. Was back to my pre-pregnancy weight (100 lbs from 138 at the time of delivery) by maybe 8 months.

You should wait to get the all-clear from your doctor at your 6-week follow-up exam before you even think about exercising. Your body will still be healing by that point.

 

[Dolly84]

I was thinking the exact same thing as I'm getting married when bubs will be 10 months xxx

 

[lewood88]

Im joining slimming world as you can breast feed while on that diet

 

[stickylizard]

Breastfeeding alone will make the weight drop off you! it is hard to get out and exercise until baby can go a few hours without a feed... when Toby was 3 months ish I would wake up for the early feed at 6ish then put him back down and hop out to the gym for a swim and leave him with OH, he was ok until 9ish by which point I was back. Its a refined art haha. Xxx

 

[snowfia]

You can watch what you're eating whilst BF but make sure you get enough calories as BF can burn up to 500 a day. And drink lots of water, that's the main thing.

 

[wristwatch24]

I think there's a weight watchers plan for bfing too. I wouldn't cut my calories to the point where I would if I weren't BFing but I definitely want to figure out the right balance. I think if I just eat healthy foods it will drop naturally like you all said and then when I get the clear from the Dr I can work out to tone.

 

[lewood88]

Lots of walking helps too and its good fresh air for LO

 

[OmiOmen]

I found while BF'ing I was eating a lot more but losing a lot of weight. I mean the weight just dropped off the first few months even though I wasn't very active and I was quickly smaller than I was pre-pregnancy. Once I started back at the gym and was also BF'ing I had to eat 5 meals a day and 3 snacks to make sure I didn't drop any lower than a UK8 (US6?). So you might find you don't need to be eating less to lose weight anyway.

 

[Cattie]

You need to make sure you drink loads, and keep eating - little and often is probably the best thing, just make sure you're eating well rather than counting calories. You need to keep your calorie intake up or your milk supply (quantity and quality) will suffer. I'd highly recommend something like Buggyfit for exercise - I notice you're in the States but I assume you have the equivalent. With DD I found that between weight loss from BFing and toning up from Buggyfit I dropped the weight fairly quickly. You'll also meet loads of other mother sin the same position as you, who will also have babies who occasionally scream hysterically.

 

[shanny]

I did the ww b feeding plan online which worked quite well I think once you have physically recovered exercise is fine.................hoping so as have a wedding in January and my 40th birthday in dec................................you just cant crash diet etc cos you will pass out!!!

I found breastfeeding did take some of the weight off but not all!!

 

[hokiemom]

I walked a lot after ds was born, but I didn't restrict calories as you need about 500 extra a day while nursing. Be sure to drink lots of water. Of course you can get your calories from eating healthy. After I had nursing established, I had no issues with working out at all. I was back in my pre-pregnancy jeans about 3 weeks after I had ds. I think a lot of that was eating right (and eating enough to feed my baby) and drinking lots and lots of water I was thirsty ALL THE TIME!!!

I completely understand wanting to get back into shape. I am still very active at 28 weeks and I plan to keep it up as long as is comfortable for me. I think that also helped in bouncing back fast.

 

[aliss]

I am fairly experienced in the gym but I started back at 3 weeks postpartum and do about 1 hour per day minimum. I've never had an issue with milk - I make sure to always eat a minimum of 2000 calories and then the weight just flew off. It wouldn't budge with my 1st (formula fed).

I found hydration more important than food actually...

 

[MrsClark24]

My DD is 7 weeks now and I've been very conscious of wanting to lose weight from the word go.

I did try to cut back on calories and my breastmilk supply was affected, without doubt. Don't get me wrong, you don't have to eat like a horse but you can't diet either.

I'm just starting to get back into exercise (proper exercise, I don't count walking as exercise!) and I've been advised VERY gentle core work, no heavy weight sessions, swimming, gentle jogging etc and build up from there. And that's from a friend who is a physiotherapist who specialises in maternity and post natal.

So in answer to your question, so long as you eat well and do gentle exercise, your breastmilk wont be affected. I walk roughly 4 miles a day (briskly, I get a sweat on) and I'm starting some swimming and I haven't seen a decrease or anything.

The only thing I'm not sure about is wearing a tight sports bra and exercise. I haven't been OK'ed to start running yet but I'm concerned that having my boobs constricted may affect the milk supply...?