Many mommies are skeptical when it comes to breastfeeding and working out. I breastfed my daughter until she was 2.5 years old and I worked out the entire time! I have been doing the same thing with my son and I’m now 9 months postpartum. In my experience, you can do both!
Please keep in mind that I always consult with my doctor before starting any new activity postpartum. Seek advice from a medical professional before making any decisions regarding your postpartum and breastfeeding journey. These are just tips that I would share with my closest girlfriends and I want to share with you!
1. Stay Hydrated.
I always make sure to drink at least a gallon and a half to two gallons of water each day. Dehydration can severely lower your milk supply! The fact that you are working out and losing water by sweating makes it extremely important to drink more water than you normally would.
**I have also found that water is a great way to help with weight loss even if you aren’t breastfeeding!
2. Double Your Support.
Double wrap the girls! Wear two sports bras to your first few workouts postpartum…you’ll thank me later 🙂 The last thing you want is to be in pain during your workout! If you’re uncomfortable then you’ll be less likely to keep up with your fitness journey. You are barely getting the hang of breastfeeding your new baby and your chest is most likely sore. (I feel ya girl!) My chest was extremely sensitive when I started working out after having my babies.
3. Express Before You Work Out.
Pump or breastfeed right before your workout. By the time you finish with your 30-60 minute workout, you’ll be pretty full. Especially because you will most likely need to go home and shower before you feed your baby. Pumping or feeding your baby beforehand will help so that you won’t feel engorged afterwards!
4. Don’t Count Calories.
It’s tempting to start trying to change your diet when losing baby weight, but restricting your food intake will negatively affect your milk supply. Instead of practicing portion control, practice clean eating. Eat until you are satisfied. Listen to your body. I have found that my body will tell me what and when I need to eat while breastfeeding. Wait until your baby is eating solid foods to think about cutting calories. Remember, right now your baby is relying on you for all of their nutritional needs!
5. Stay Close By.
Try to work out close to home. Working out at home or close to home will allow you to be near your baby in case you are needed. Not only does it give you peace of mind that you aren’t far from your little babe, it also is great to be around in case baby needs a quick feeding. I have found that breastfed babies tend to be picky and some refuse to take bottles, so being close by is always a good idea!
**Also, if you are dealing with an oversupply, you can get home quickly after a workout to pump or breastfeed.
The beginning of your postpartum journey is always the most delicate for you, baby, and your milk supply. Be easy on yourself and take it slow. You are doing an amazing job! Comment below if you have any other tips for breastfeeding mommies out there!
“Meet your baby’s needs swiftly, consistently, and gently. They won’t remember what you did or didn’t do at this stage but they will always carry with them how it made them feel.”
-L.R. Knost