Topic Overview

Keep the following in mind as you start an exercise program or try to lose weight while you are breast-feeding.

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 breast-feeding:

• 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, breast-feed or pump right before you exercise.

Weight loss

You may gradually lose weight without trying while breast-feeding. 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 breast-feeding, 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 breast-feeding women should generally eat more calories. Extreme weight-loss diets should be avoided while breast-feeding. For more information, see the topic Nutrition While Breast-Feeding.

Talk to a nutritional counselor, registered dietitian, or your doctor about a safe and healthy diet.