Skip to main navigation
Skip to main content
Skip to footer
For
Medicare
For
Providers
For
Brokers
For
Employers
Español
For Individuals & Families:
For Individuals & Families
Medical
Dental
Other Supplemental
Explore coverage through work
How to Buy Health Insurance
Types of Dental Insurance
Open Enrollment vs. Special Enrollment
See all topics
Shop for Medicare plans
Member Guide
Find a Doctor
Log in to myCigna
Home
Knowledge Center
Wellness Library
Breastfeeding: Exercise and Weight Loss
Breastfeeding: Exercise and Weight Loss
Overview
Keep the following in mind as you start an exercise program or try to lose weight while you are breastfeeding.
Exercise
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 breastfeeding:
- 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.
- Drink plenty of water before, during, and after you exercise.
- To ease breast discomfort, breastfeed or pump right before you exercise.
Weight loss
You may gradually lose weight without trying while breastfeeding. 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 breastfeeding, 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 breastfeeding women should generally eat more calories. Extreme weight-loss diets should be avoided while breastfeeding. For more information, see the topic Nutrition While Breastfeeding.
Talk to a nutritional counselor, registered dietitian, or your doctor about a safe and healthy diet.
Current as of: June 5, 2023
Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.
To learn more about Healthwise, visit Healthwise.org.
© 1995-2024 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Related Links
Healthy Eating
Fitness: Getting and Staying Active
Breastfeeding
<cipublic-spinner variant="large"><span>Loading…</span></cipublic-spinner>