I want to lose my baby weight, but I don’t want my milk supply to suffer. What should I do?
I was inspired to write this article after one of our amazing Pram Fitness mummies Courtney Reece recently returned to training after having her second son Landon. Courtney is what I would call an amazing machine, she has the attitude of just getting on with things and you can regularly see her breastfeeding her son Landon, while doing some squats, while also chasing after her toddler Cairo and reading a story to another child that is wanting her attention too!
Courtney is happy, kind and loves being a mother. She wants to show her boys from a young age how important exercise is, which is another reason she doesn’t let breastfeeding stop her from doing anything.
In the video above you will see Courtney in action, reading to her son Cairo while working out and below a photo of her breast-feeding her son Landon while doing squats. See what I mean, Courtney is a machine!
Don’t be afraid to exercise while still breastfeeding
I come across a lot of mums that are wanting to get back into exercise but are worried that working out will cause their milk supply to reduce or even worse, dry up completely. I am here to help you understand, if you are breastfeeding and want to exercise there is nothing to worry about. Exercise won’t affect your milk supply so feel safe to get moving if you want to.
My clients are familiar with the challenges of getting fit and/or staying fit while being busy mums. They want to get back into their pre-baby clothes, but as mothers, they don’t want to endanger their milk supply or their feeding baby in any way and they aren’t sure what is the right thing to do?
I can completely understand their fears as there is so much contradictory information out there but I am here to reassure breastfeeding mothers that they don’t need to worry.
Exercise Does Not Affect the Mother’s Milk Supply
According to the Australian Breastfeeding Association, moderate exercise will not affect breast milk supply or the levels of immune factors and major minerals and nutrients in breast milk.
Some research has shown lactic acid levels increased after maximal exercise, I don’t believe this is a problem for many exercising mums. The first reason is most women only want to perform moderate exercise rather than high-intensity sessions. The second and main reason is that there is no evidence that these short increases of lactic acid has any effect on the milk nutrition.
So even if you are one of the mothers who want to go all out, you don’t need to worry that exercise will have an impact your breastfeeding journey.
The Perfect Sports Bra for Exercising Mums
Just as I encourage my clients to exercise, I equally encourage them to find a comfortable and supportive sports bra. It’s so important for breastfeeding mums to find a great sports bra both for support and comfort during exercise.
Breasts are primarily supported by the skin, but pregnancy increases our skin elasticity. While elasticity is helpful when our boobs increase and decrease with your milk supply, it’s not helpful in terms of support while exercising.
I suggest, finding a sports bra that provides plenty of support with wide straps to minimise shoulder pain. If the band or cups are too loose or big, your boobs won’t be supported during jogs or fast movements. If they are too tight, you’re in danger of chafing your nipples or even causing plugged ducts – ouch!
For the best fit, make sure the band, straps, and cups are comfortable in a variety of motions. You may feel silly doing a few jumps or high knees in the fitting room, but your breasts will thank you later.
I spoke to a few of our Pram Fitness mummies to see what they had to say about choosing a bra they could wear to exercise while still feeding:
“I purchased the cake running feeding bra but didn’t find it comfy or easy to wear so ended up just wearing my Lululemon high impact bra (sometimes with a feeding bra underneath)”
Jacqueline Wilkinson, mum of 2
“I used the Juno sports bra. It’s not maternity but actually Velcro’s at the front so I was able to feed while wearing it and it had great support.”
https://movingcomfort.com.au/product/detail/350025/998
Leanne Wallis, mum of 1
“Panache was the only sports bra that did it for me”
http://www.panache-lingerie.com/…/sports-bra/sports-bra/a
Kristie Comarmond, mum of 3
“I’m still breastfeeding my son Lucas. I would say feed your baby or pump both breasts just before exercising. If you don’t it may be a little uncomfortable to run or to do burpees. Target has a quite good nursing bra, it’s called high impact remarkable sports bra.
Mi Farina, mum of 1
Tips for the Exercising, Breastfeeding Mum
Begin your exercise regime slow and steady
Slowly increasing your workout intensity, duration, and sessions will be beneficial for your post-pregnancy body, which has undergone some big changes
Breastfeed before working out
This will decrease discomfort from your breasts filling up with milk and keep baby happy while you are getting your sweat on.
Shower after working out
Your baby may not mind your sweaty, salty skin, but if they do, a quick rinse will help.
Stay hydrated
It’s important to keep your water intake up both as you breastfeed and as you workout. So when you’re busy working out and breastfeeding, it’s almost twice as important.
My last piece of advice comes from one of our Pram Fitness mummies, Jo Sallway. She has just given birth and returned to exercise with her second baby. She says that her advice is to not let breastfeeding stop you from exercising. While it’s annoying, uncomfortable and messy while bubs is little, it does get easier. Stay hydrated, drink more water than you think you need and remember every day is a step towards it getting easier.
If you are interested to come along and try out one of our Pram Fitness classes, please check out our special intro offer for new mums. You will never regret doing a good workout ☺
