Workouts For Losing Baby Weight If You Are Breastfeeding

After spending 9 months gaining weight to support the growth and development of your baby, you might be ready to shed the post-partum pounds as soon as possible after the birth. Although breastfeeding might alter your post-baby dieting and exercise strategies since crash diets and overly strenuous workout regimens might affect the taste or quantity of your breastmilk, you can still lose weight by eating a healthy diet and following a sensible workout regimen.

Significance

Despite common perceptions that exercise can negatively affect your milk supply, lactation consultant Kelly Bonyata asserts that moderate exercise does not appear to affect the quality, volume or taste of a mother's milk. On her website Kellymom.com, Bonyata emphasizes that women do not need to wait until they stop breastfeeding to start an exercise regimen. As soon as your doctor gives his approval, you can begin a weight-loss exercise program.

Types

Although breastfeeding will not affect the types of workouts you can do, your current level of fitness and the complications, if any, you experienced during birth will dictate the intensity of your workouts. La Leche League International suggests that you start with a program that includes walking, mild aerobic exercises and water exercises. Once you fully recover from childbirth, you can often add aerobics and swimming to your program. Start slowly---even if you exercised regularly before birth---and gradually build up the intensity and duration of your workouts.

Features

MayoClinic.com recommends targeting your abs in your workouts by including crunches and other abdominal exercises. They also suggest including your baby in the workout when possible by taking her for a daily walk in her stroller or laying her on the floor beside you while you stretch. Workout DVDs make a convenient way to sneak some exercise into your day while your baby naps. Look for titles that focus on post-partum fitness---they often target areas, such as the belly and thighs, that might need toning and shaping after pregnancy.

Considerations

Some women skip exercise due to concerns about lactic acid buildup. Although exercising at maximum intensity can temporarily increase the lactic acid buildup in your body, Alabama Cooperative Extension Nutritionist Bob Keith suggests that this is unlikely to affect your baby's willingness to nurse. According to Keith, no strong evidence shows that a breastfed baby would reject milk with high lactic acid levels. The lactic acid does not affect the nutritional quality of your breastmilk and the increased levels disappear about 90 minutes post-workout.

Nursing

Nursing your baby prior to the exercise session and wearing a supportive, well-fitting bra can make your workout sessions more comfortable. Bonyata warns that some babies don't like to nurse when their mom is sweaty so you might want to shower or wipe your breasts off with a towel before breastfeeding. Since dehydration can decrease your milk supply, stay well-hydrated during your exercise sessions.