Will dieting and exercising affect my milk supply?
This is a great question! Many moms want to lose the extra pregnancy weight, and wanting to be healthy is a great goal. It’s important to remember, though, that losing weight after pregnancy is a gradual process. Give your body time to heal. Waiting six to eight weeks, before actively trying to lose weight, is recommended. Get your doctor’s approval before starting any diet or exercise routine.
Weight loss is a marathon, not a sprint, and it’s okay to take it slow. Embrace your postpartum body and set realistic goals that focus on overall health, rather than the number on the scale. Some moms may find that they hold on to those last few pounds until they wean their baby from breastfeeding. Generally, it’s safest and most realistic to lose about one pound per week or four pounds per month.
Diet
Baby gets “first shot” at your body's available nutrients, ensuring they will grow and thrive. A poor diet can drain you of the nutrients you need for your own health. Eating a well-balanced diet is key to making sure both you and your breastfeeding baby are properly nourished.
Eating when you’re hungry, and following a reasonably healthy diet, will likely help you lose weight naturally over several months. Choose a variety of foods such as fruits, veggies, whole grains, healthy fats, and lean proteins, while limiting processed foods and sweets. Stay hydrated—breastfeeding makes you thirsty, so drink to thirst and expect to be thirstier than usual. For more information on what to eat or avoid while breastfeeding, click here.
Remember, food is fuel. You need enough fuel to make breast milk. Dieting to the point of being calorie-deficient is not recommended, as it can negatively affect your milk supply. A breastfeeding mom needs to consume at least 1,800 calories a day to support milk production.
Low Carb Diets
Low-carb diets are generally considered safe while breastfeeding. However, very-low-carb diets like keto are not recommended and could even be harmful for nursing mothers. A low-carb diet that’s extremely restrictive might limit important nutrients needed during breastfeeding.
Intermittent Fasting
Intermittent fasting—eating only during certain hours of the day and fasting for long periods—is another popular diet. Because there isn’t enough research on its effects, it's not recommended for breastfeeding mothers. Eating small, frequent meals throughout the day is a better approach.
Supplements
Research on over-the-counter supplements, shakes, and similar products is limited. Because of this, they are not recommended for breastfeeding mothers. Supplements aren’t as regulated as prescription medications, so we don’t know enough about the ingredients or their safety.
Prescription weight-loss medications are also not recommended for nursing mothers, especially if your baby is under one year old.
It is recommended to take a daily multivitamin while breastfeeding. This could be your prenatal vitamin, if you have some leftover, or another women’s option. Be sure to check with your doctor to choose what’s best for you.
Be sure to discuss your weight loss plan with your doctor, and speak with your WIC dietitian about nutritious WIC foods!
Exercise
Gentle exercise (like a short walk) is usually okay after delivery, but more vigorous exercise should wait until after your six-week checkup, when your doctor clears you. Even then, ease into exercise rather than jumping in full force.
Breastfeeding alone burns additional calories! Studies show breastfeeding burns anywhere from 330-700 extra calories per day. To burn 500-700 calories a non-breastfeeding woman would need to:
- Swim at least 30 laps in a pool
- Kickbox for 45-60 minutes
- Jump rope for 45-55 minutes
- Bicycle uphill for 60 minutes
- Play racquetball for 60 minutes
- Cross-country ski for 60 minutes
- Do high-impact aerobics for 60 minutes
Studies show that breastfeeding moms lose additional weight and keep it off more easily than non-breastfeeding moms.
Lactic Acid Build-Up
One theory suggests that exercising at maximum intensity may cause lactic acid to build up in the mother’s body and breast milk, which could potentially make the baby uncomfortable. Although this theory isn’t strongly supported by research, if your baby seems fussy or has digestive issues after you exercise, you might want to adjust your breastfeeding routine. Nursing just before you exercise could give more time between feedings, allowing the lactic acid in the milk to decrease before your next breastfeeding session.
You're Doing Great, Mama
Eating a healthy diet and getting into a good exercise routine after having a baby is great for your overall health and well-being. Rest assured, it can be done safely while breastfeeding, as long as you follow the right recommendations.
Source:
SD WIC Website - Breastfeeding Nutrition: https://www.sd.gov/wic?id=kb_article_view&sysparm_article=KB0042091
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