Diet and Exercise Plan for a Breastfeeding Mom


If milk supply begins to diminish and/or you’re losing fat too quickly (more than 1 lb per week after initial post-pregnancy weight loss):

  • increase daily calorie intake by 50-100 calories with protein and/or fat, or add in 1-2 higher calorie days per week
  • decrease intensity of workouts and focus on longer, less intense exercise
  • make sure you’re drinking plenty of water and add an extra glass before, during, and after workouts

If fat loss plateaus:

  • decrease daily calorie intake by 50-100 calories with carbohydrates (start with starches like whole grain breads, or remove a few “fun foods”)
  • increase intensity of workouts, make sure you are adequately strength training
  • add in a form of low-level activity, like walking, to increase activity level

It’s possible that your body may not want to drop fat while you are breastfeeding, no matter what you do. We all have different hormonal profiles. My body likes to store fat in my legs and rear when I’m breastfeeding (and pregnant), no matter what I’m eating or how much I’m exercising. It’s such a short and important time for my baby in the grand scheme of things, so I have to tell myself that some things will just have to wait. The number one priority for baby and for me is good health and feeling well.

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