Breastfeeding Moms--Milk Supply affected by exercise and calorie counting?

I'm a little over 2 months postpartum and am now starting to get back into exercise and calorie counting.  I gained 37 pounds during my pregnancy and lost 22 during the first 2 weeks of breastfeeding and would like to lose the rest now.  I'm concerned because I'm read and heard often that "dieting" and "exercise" can lower your milk supply.  Since I'm breastfeeding exclusively, I'm very nervous about this happening.  Have any moms had this happen when exercising and BFing? I really want to make sure I don't overdo it, but alas, I feel so much better when I exercise and create a good calorie deficit to help lose weight.  Does anyone have experience with this? 

Thanks!

I didn't have issues with exercising and reduced milk supply but I have had issues with restricting my calories too much. I'm still breastfeeding my 9-month-old son and at least three times in the past I have restricted my calories too much and wound up producing half as much milk as I normally would.

I gained 40 pounds while pregnant with him, lost 20 in the first two weeks and managed to lose the rest by 4-5 months postpartum without working out. I was active but I didn't purposefully exercise. I did this by increasing my calories to about 1900-2000 daily. I was losing literally 1.5-3 pounds per week eating that many calories. I did have a weight loss stall around 6 or 8 weeks postpartum (which is one of the times I restricted my calories too much) and the weight loss resumed around 3 months postpartum.

Working out isn't a problem as long as you eat enough calories. If I had to eat 2,000 to maintain my milk supply and lose weight without exercise, you'll have to eat that and then some. I never had issues with making enough milk during nursing sessions but I couldn't pump enough milk (I work full time). If you're EBFing, you may have NO issues creating a calorie deficit.

You'll probably just have to experiment with your calorie intake but keep in mind that you'll probably need more than you think.

Wow, I guess there aren't many moms out there who have done this.  Thanks Bier for sharing your experience with this! I'll try to keep that in mind.

I have experienced the same situation as Bier.

I gained 30 pounds during pregnacy lost fifteen in about the first month and the last fifteen over the next two. I'm 3 months PP right now and I finally reached my pre-pregnancy weight a few days ago.

I brought my daughter in to the doctor a few weeks ago and it had been a month since the last visit and she had only gained 6 ounces over that month. :-(

I had been exercising a lot and eating about 1800-2000 kcals/day. The doctor suggested I eat more on any day I exercise. At least 2200 on days I work out.

I started to do that and have been losing at least a pound a week since.

And the appointment was on a Monday and we had to go back in on Friday and DD had gained 9 ozs over those four days!

I had a similar situation with both my pregnancies/postpartum.  I suggest cutting back on the heavy exercise (Cardio/jogging).  Walking, housework, and floor exercise (lunges, tapes, etc) will help you bounce back.  

Exercise will effect your milk production and even the consistency of it.  It also might taste different to your baby.

If you plan on nursing long term then sacrifice a little with the weigh situation.  The longer you breastfeed the easier it will be to take off the weight.  Breastfeeding is great like that.  I just started a heavy exercise routine and I'm losing weight fast.

Also remember it took 9/10 months to gain all that weight and it will take at least one year if not longer to lose it all.  Go slow and try to lose a little at a time.  Don't skip meals, its not good for you or your baby.  Have small snacks/meals all day.  

Lastly, remember nursing your baby is a once in a lifetime thing 'milk' it for all its worth. 

Original Post by aeetheri:

I brought my daughter in to the doctor a few weeks ago and it had been a month since the last visit and she had only gained 6 ounces over that month. :-(

I gradually started to cut my calories back several weeks ago and when I took my son in for his 9-month checkup, he had LOST weight (a quarter of a pound). So, the calories have gone back up again which I'm totally okay with. Being 10-15 pounds over my goal weight to be able to breastfeed for 2 more months is an okay trade-off for me (he'll be a year old in 2 months! That just gave me a minor panic attack!).

Hey!! I am 2.5 months post partum... I gain 3 lbs during the pregnancy and within two weeks was 24 lbs less than when I started... so I thought this was a good starting point.. Since I have a signigicant amout of weight to lose (50 lbs) I figured to go all gung ho.. and have my calories restricted to 1500... NOT GOOD. My breastmilk diminished.. and she was crabby..... which forced me to go off the calorie counting... but then I GAINED 14lbs.. urrrr  So now I started over and am just decreasing to 1800 Calories.... so we shall see.  At least I am still 10lb less then before I got prego.  We can do this!

Thanks for this post.  I'm 3 months post partum and have just started to monitor and restrict my calories.  I have been shooting for 1,500 a day, plus walking.  I have 75 lbs to lose, so I thought I was doing good. 

After reading this, I think I need to bump calories up to 1800-2000.  Ahhhh the stress, I want to see the pounds come off quick, but I also want to keep my little one healthy.  But I should remember this is forever and it's a change for life.  One day at a time.

Hey smile4mom, I too want to see those pound melt off.  But you are right, it is a change for life.  And I should clarify.  My 1st big goal it 50 lbs... and my 2nd goal is 20 lbs... so we are nearly in the same boat!  It is so awesome to have somebody in the same predicament... how much are you walking?  I am trying to walk 40 - 60 minutes 5-6 days a week.  Talk to me if you need support!

I am 2.5 months postpartum and gained 29 pounds during my pregnancy. I have lost all the baby weight by now but since I gained 25 pounds in the 16 months before getting pregnant when we were trying to conceive, I am trying to get rid of those as well.

I recently have started with exercising again. I am going to a spinning class twice a week and do some strength training as well.
I also aim for a 2000 calorie intake per day (which often does not happen cause we always have that frozen yoghurt in the fridge..).

Right now I am loosing 1 pound to 2 pounds per week.

My milk supply is not affected at all.. my son grows like weed.. In the last 4 weeks he grew nearly 3 inches and put on 2 pounds.. he is a big boy.

He also does not care about a different taste.. I had to nurse him several times right when I came back from exercising before I was even able to shower and he did not care about potential lactate acid at all.