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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.

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.

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Related Links

Healthy Eating Fitness: Getting and Staying Active Breastfeeding

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