If I’m training, will it affect my milk supply and do I need extra calories? As long as you maintain a healthy diet and eat the required amount of calories you need to maintain your daily activity then your milk supply won’t be affected by exercising. On average a woman requires anything from 1800 to 2000 calories per day BUT it depends on each woman’s body composition and energy output as to whether she needs more or less calorie intake – if you’re carrying extra fat then your body will utilise this rather than you needing to take in extra calories. If you are exercising, just like you would if you weren’t breastfeeding, you would take in calories to replace calories burnt and you would make sensible food choices (the idea that you can eat as much as and whatever you want when breastfeeding isn’t a good mindset to get in too as eventually your body will reach a state of equilibrium and is very efficient at providing milk for your baby with little effort ) So put simply, eat as you would pre- nursing and if you are exercising frequently then ensure you drink plenty of water, eat regularly and have an extra post training meal which contains protein, carbs and fat.
Can I lose fat while breastfeeding? It can take a little longer and you may find the last few pounds linger until you stop nursing but if you have come out of pregnancy with an excess then losing fat and nursing is perfectly safe as long as you do it sensibly – if you restrict your calorie intake too much then this is where you will run into trouble as a) it can affect your milk supply and b) you’ll start to break down muscle rather than fat as well as causing problems with your metabolism and hormonal responses – crash dieting is never a good idea and will cause more problems in the long run. If you have fat to lose then approaching it with a sensible nutrition plan ( creating the appropriate calorie deficit) drinking at least 2 litres of water per day in conjunction with the right type training is the most effective to lose fat and keep it off.