This post may contain affiliate links to items I love, and I am confident you will too! All opinions are my own, however, I may receive a small commission on purchases. As an Amazon Associate I earn from qualifying purchases. For any health advice I give on nutrition and weight loss, make sure you check with your doctor, as I am not a health professional.

I’ve created this post as a guide to help you get started working out postpartum while you breastfeed.

I’m willing to bet you’ve heard that exercise can affect your milk supply as a breastfeeding mama and you might be worried that you won’t be able to feed your baby.

Good news: Working out postpartum does not affect your milk supply to the gravity you might expect.

While exercising MIGHT affect your milk supply a bit, it certainly doesn’t mean your supply is going to disappear or even be drastically reduced.

Postpartum workouts will not be the main cause for milk supply to drop.

Let’s peel the onion back, shall we?

Most mamas start dieting while exercising so the problem becomes a nutritional one, not a movement one.

If you reduce calories, you may end up cutting out important, nutritious food that helps boost milk supply.

The key is learning how to eat properly while moving your body – doing things the right way will help you meet your postpartum fitness goals while also being able to breastfeed your baby.

Striking this balance is something I teach about in my program, The Postpartum Cure.

But if you’re not ready to invest just yet, I have a FREE 5-day jump-start challenge that you can find here.

Postpartum Workouts and Breastfeeding

The truth is that most postpartum moms start working out and then don’t burn as many calories as they think they should.

They then reduce the amount of calories and if that is a big reduction THAT is what affects breast milk supply.

A big enough calorie reduction signals to your body not to produce milk.

From there your body will begin to store fat because it’s not getting the nutrients and vitamins it needs to keep producing milk.

This is why I teach about a nutrient-dense diet in my program.

Eating the right way will help you lose weight without affecting your milk supply.

Now, when you workout postpartum you don’t have to worry about milk supply because you know you need to be eating a healthy diet.

That is unless you’re going out for daily long runs or doing a HIIT workout or some other intense cardio.

Mamas, cardio is what burns the most calories. 

If you are doing high-intensity cardio in any form and then getting HUNGRY and grabbing whatever is around you to eat – THAT is what is stopping your postpartum weight loss efforts.

Stick to low-impact exercises, strength training, and healthy eating – that’s the winning combo!

What To Do If Your Postpartum Workouts Are Affecting Your Breast Milk Supply

If you are completely convinced exercise is reducing your supply, here is what I want you to do:

  1. Add protein shakes: I recommend this protein powder blended with frozen fruit and spinach to give your body lots of protein and nutrients. This will help your body recover and encourage milk production.
  2. Use a natural milk supply booster: This drink is the one that works the best for me. There are a bunch of others I love, which I go over in this post, and highly recommend.
  3. Nurse your baby through the night: More feedings are going to increase production. There are lots of tips in this little gem of a resource, and one of the best ways to increase your milk supply is to breastfeed as much as your baby wants. This actually helps a ton.
  4. Start going on long walks: Not moving your body is not going to solve the problem. Walk for at least 40 mins a day, 5 days a week. Movement and walking is so healing – it also doesn’t use as many calories as other types of workouts.
  5. Clean up your diet: Your goal needs to be healthy eating and ensuring your body is getting all the nutrients it needs for milk supply production. I have a complete meal plan and program that fills your body with healthy foods that promote milk supply while safely losing the extra weight.

While you might be tempted to stop your postpartum workouts I assure you that a more nutrient-dense diet is your answer to breastfeeding successfully while working out.

If you struggle with milk supply as you start your postpartum weight loss journey, make sure you are taking a hard look at your nutrition first, not your workout.

See what kind of foods you are eating, and where you might be able to make adjustments to eat high-quality foods. My free 5-day jump start is a great place to start for postpartum mamas, to help take you through making some changes with baby steps!

To find out more about The Postpartum Cure and how it can support you on your breastfeeding and postpartum journey, click here.

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