[KISSBOBO]

Losing weight after childbirth is a goal for many new moms, but if you are breastfeeding, you must approach fitness with caution. Some exercises can negatively impact milk production, leading to supply issues. In this article, we’ll discuss which workouts to avoid and how to balance postpartum weight loss with maintaining a healthy milk supply.

1. Overdoing High-Intensity Workouts

High-intensity exercises, such as HIIT (High-Intensity Interval Training) and long-distance running, can increase cortisol levels, a stress hormone that may reduce milk production. Extreme physical exertion can also deplete energy needed for lactation. Instead, opt for moderate activities like brisk walking, swimming, or light strength training.

2. Excessive Cardio Sessions

While cardio is effective for weight loss, too much of it can interfere with milk supply. Extended sessions of cycling, running, or aerobics can lead to dehydration and an energy deficit, both of which affect milk production. Limit cardio workouts to 30-45 minutes a few times a week and prioritize hydration.

3. Intense Abdominal Workouts

Exercises like crunches, planks, and sit-ups put excessive strain on the abdominal muscles and may lead to core instability, especially in moms recovering from diastasis recti. A weakened core can impact posture and breastfeeding comfort. Instead, engage in gentle core restoration exercises such as pelvic tilts and deep belly breathing.

4. Weightlifting With Heavy Loads

Lifting excessively heavy weights can be taxing on the body, leading to fatigue and possible hormonal imbalances that may affect milk supply. If you incorporate strength training, focus on light to moderate weights with higher repetitions to build endurance without overexertion.

5. Extreme Dieting and Low-Calorie Intake

Caloric intake plays a crucial role in milk production. Pairing extreme exercise with a low-calorie diet can lead to decreased energy levels, affecting both your health and your ability to produce enough milk. Ensure you consume at least 1800-2000 calories per day while breastfeeding, with nutrient-dense foods to support both recovery and lactation.

6. Skipping Post-Workout Recovery

Not allowing your body enough rest and recovery time can lead to exhaustion, increased stress hormones, and reduced milk production. Incorporate rest days between workouts and prioritize sleep to maintain overall well-being and lactation.

7. Ignoring Hydration Needs

Breastfeeding requires a significant amount of water, and excessive sweating from intense workouts can lead to dehydration, which negatively affects milk supply. Aim to drink at least 8-10 glasses of water daily and increase intake on workout days.

8. Lack of Proper Nutrient Support

Certain workouts can increase nutrient demands, and failing to replenish essential vitamins and minerals can impact milk production. Ensure you get enough calcium, iron, protein, and healthy fats through a well-balanced diet.

Safe Exercise Alternatives for Breastfeeding Moms

Instead of high-intensity or excessive workouts, consider the following lactation-friendly exercises:

• Walking: A low-impact and effective way to stay active.
• Yoga or Pilates: Helps with flexibility, core strength, and relaxation.
• Postnatal Strength Training: Uses body weight or light resistance.
• Swimming: Gentle on joints and great for full-body fitness.

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