Fitness and Breastfeeding

by Star Rodriguiz, IBCLC

fitness, fit moms, fitness for moms, walking, breastfeeding and fitness

Moms can burn 500 calories a day while breastfeeding.  So that’s all you have to do, right?  Just breastfeed?  And the weight will all magically fall off and you will look like Giselle?

Breastfeeding can absolutely help you to lose weight, but many moms find that they need to embark on a plan of diet and exercise, too.  (And, just for good measure, please let me remind you not to begin a diet/exercise plan without consulting a medical professional and all that jazz.  Also, don’t rush into physical activity right after having a baby, take the time you need to really heal and adjust to having a new baby, pushing your body too soon could lead to further health issues.  Most moms find they need to wait at least 6 weeks, often closer to 12 weeks postpartum before they start exercising.)

BUT WAIT!  There are a lot of things that people talk about with diet and exercise and breastfeeding that make doing it seem…well, like maybe not the best idea.  So what’s the reality?  Can you safely breastfeed and lose weight?  Or exercise?

I am so glad that I just asked that for you.  The short answer is yes!  Of course!  But the long answer is addressed below, as we unmask three very common breastfeeding myths…

Myth #1- You need to eat A LOT to make milk, and drink A LOT, too.

Ok, so here’s the deal.  When you are breastfeeding, you should eat to hunger and drink to thirst.  So, if you’re hungry?  Eat something.  If you’re thirsty?  Drink something.  You may find yourself ravenous, or you may find that your appetite has changed little.  Listen to your body’s cues.  There’s probably little to no need to shove extra food in your mouth or force yourself to drink excessive amounts.  In fact, over drinking water has been linked to a lowered supply.  You may find yourself thirstier, and if you genuinely feel that you need to drink, do it.  Just don’t force a specific amount down your throat in hopes that you will increase supply.

Now, that doesn’t mean you should rejoice and eat whatever, whenever.  Eating a mostly healthy and balanced diet is important.  Few of us are going to be able to eat perfectly all the time, though, especially with a new baby.  So I always tell my clients to continue to take a multivitamin, like their prenatal, throughout the breastfeeding relationship.  Moms probably need some extra Vitamin D, too.  (See this study for more information.)  Most moms can safely take 4000-6000 IUs a day.  This will not only help you, but can help to increase the Vitamin D in your breastmilk, too.  However, you should check with your doctor before increasing any dosages or starting any new vitamins.

Myth #2- You can’t cut calories while breastfeeding.

Not entirely true.  You probably should wait to diet until at least 6-8 weeks, and you shouldn’t go from eating, say, 2500 calories a day to 1500 overnight.  But as long as you have an established supply, decrease your calories slowly, and go no lower than 1500-1800 calories per day as appropriate for your body type, you can absolutely work on losing some weight.  1-2 pounds a week is a pretty safe range of loss, whether or not you are breastfeeding.

Some popular programs have developed breastfeeding options to help moms lose weight safely while breastfeeding.  Weight Watchers and My Fitness Pal both have breastfeeding options.

Myth #3- Exercising while breastfeeding will make my supply lower/make my milk gross or sour!

Let’s talk about exercise decreasing supply, first.  If you are constantly working out to exhaustion (and you’re probably not.  I did P90X for about a month when I was in the third month of breastfeeding my daughter, and it didn’t fall into the exhaustive, supply-diminishing category,) yes, you may see some reduction in supply.  Regular, moderate exercise, however, might actually increase your production, although that’s not guaranteed.  Even high intensity exercise when it’s balanced well with adequate caloric intake, is fine and many mothers experience no trouble with high intensity work outs.

Raise your hand if you’ve heard that your baby won’t drink your milk if you have been exercising, because lactic acid will build up and sour your milk.  The entire premise for this was one study with a whole lot of issues. Further studies have not been able to replicate this, and have, instead, pretty clearly shown that babies don’t refuse the breast after exercising.  Anecdotal evidence, while not “official,” shows that many breastfeeding mothers experience quite the satisfied customer in their breastfed baby following even intense work outs.

One thing you do need to worry about while breastfeeding and exercising is wearing a supportive bra that isn’t too tight.  Some sports bras can be really, really binding.  You want to avoid that, obviously, to keep from having issues with plugged ducts and the like.

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Have you heard any other breastfeeding and fitness myths?  Did you lose weight or become more fit while nursing?  Let us know in the comments!

 

 Star Rodriguiz, IBCLC, began her career helping women breastfeed as a breastfeeding peer counselor for a WIC in the Midwest.  Today she is a hospital based lactation consultant who also does private practice work through Lactastic Services.  She recently moved to the northern US with her two daughters and they are learning to cope with early October snowfalls (her Facebook page is here, go “like” for great support). 
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Breastfeeding: a Piece of the Larger Puzzle

 by Christie Haskell

image credit: flickr user ned the head

I’m sitting outside, laptop on a picnic table, watching my almost-3 year old daughter run around, play in dirt, draw on the patio with chalk and talking to the neighbor girls through the fence. Little things that seem menial mean so much to her. A robin landing on the ground to eat fallen crabapples fascinates her, and has created a whole interest in birds, of which she can now identify many. Childhood, the large and small parts, is so important for the framework that determines who our kids become as adults.

We let them play in dirt because it’s not harmful, it’s fun, and we know it’s good for their immune systems.

We let them explore as much as we can so they can learn about their environment, but still pull them back before they can do something that would really injure them so they can learn to explore, but safely.

We allow them treats because life is supposed to be about enjoyment, and a popsicle on a hot day is one of those things that makes childhood wonderful, but we also give them healthy meals because it’s important for their bodies to grow strong, their immune systems to function and for their lives.

I think it’s fair to say all of those things are true, yes? But it’s funny to me, because when discussions about certainly parenting choices arise, it’s inevitable that at some point, someone will say something like:

“In fifteen years, if you walked into their classroom, you would have no idea who was breastfed and who wasn’t.”

That’s true, of course. I can’t look around at teens and say, “Yup, nursed. Not nursed. Supplemented for two months.” No way. It’s not like breastfeeding or formula feeding creates purple kids and orange kids. However, it’s the sentiment behind it – that your choices when they’re children don’t matter – that is inherently flawed. Just like the examples I gave above, we know that the things we do for our children whether they’re newborns, toddlers, in elementary school or teenagers has an effect on them in the future. If it didn’t, why would we bother?

Some people eat junk food and stay thin and don’t have vitamin deficiencies, but that’s certainly not something you count on. We are safe to assume that a child is going to be healthier, stronger, grow to a better potential and even do better in school when they have a breakfast of eggs anf fresh fruit than a bowl of Cocoa Puffs every morning, or a dinner of baked eggplant parmesan instead of McDonald’s. In fact, it’s not just safe to assume, it’s kind of common knowledge and no one in their right mind would argue that the child eating unhealthily is better off than the other child, or that it would have no affect on the child’s future health or day-to-day function.

image credit: flickr user clogsilk

So, why when the discussion turns around to breastfeeding, is this truth, that their diet and bodies affect them both at the moment and long-term, suddenly dismissed?

No, I can’t walk into a high school classroom and tell you who is breastfed or who was formula fed or any combination of the two. I would never presume to be able to. However, what is true is that if you broke the children up into groups, of those with illnesses, allergies, those who were overweight or missed school often from weaker immune systems, you’re likely to find some similarities there.

I’m not saying the healthy kids would all be breastfed, not at all. I’m saying that you’re more likely to find that the healthier groups have families who eat healthy, are more active, and yes, ALSO that the children were more likely to be breastfed. I’m sure you’d find some exclusively formula-fed children whose families eat healthy there as well, because we all know it’s not just breastfeeding or just diet or just genetics, but a combination of everything, a bunch of little puzzle pieces that make up the whole picture that is your child.

We accept that there are certain ways to raise children that promote health more than others, and breastfeeding is no exception to that.

No, again, I can’t walk into a classroom and single out the breastfed children, however that may be the puzzle piece that makes the difference between which group of children your child stands in. When you put together a puzzle, you work hard to put every single piece in the right place. You wouldn’t get rid of some of the pieces that are harder to fit, because who knows if that one piece is actually a very important part of the final picture? Children are just the same – we can’t claim on one hand that healthy diets for children create healthy habits and healthy adults, and on the other hand say it doesn’t matter if you breastfeed because no one will be able to tell.

It’s not what people can see from the outside that matters anyway – I also couldn’t walk in and tell you which child has been raised as a homophobe or which one kicks his dog when he’s mad. Each puzzle piece that makes up your child is unique, is important, and deserves your best effort to put in the right spot so the final picture is as healthy, as happy, and as good as you can possibly make it.

 

 Christie Haskell is a writer, coffee addict, and mother to two adorable, hilarious and exhausting  children. She has written for CafeMom’s The Stir, Daily Momtra, Attachment Parenting International and Brio Birth, where she currently now tells other writers what to do as well. She’s a  huge car seat advocate after her own traumatic accident as a teen, and babbles endlessly about babies,  birth, breastfeeding, boycotting (Nestle) and other crunchy things that don’t start with a P.  Find her on Facebook here.
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