Exercise and Breastfeeding

Don't tie your worth to the scale! It's a limited view. Try tracking your HRV, mood, energy, resting heart rate, and happiness to see your real progress.

​Weight Loss: Slow and steady wins the race! ​

If you're aiming to lose weight, remember: weight loss ≠ physical fitness. Strength training might add pounds, but you'll get a stronger, leaner, denser body. Keep weight loss to about 1/2 lb per week – fat stores toxins, and we don't want those released into breastmilk too fast. Calorie restriction isn't recommended while breastfeeding. Skip keto and low-carb. If you want a focus, try the Mediterranean diet. 
And hey, if you have those last 5-10 lbs that won't budge? It might just be the weight of your breasts and the milk! 😉

Get clear on why you're exercising and make a plan

Training for functional movement after birth is awesome for making everyday stuff easier! Pushing strollers, lifting kiddos, even rolling out of bed – these are all functional movements you can train.
Fitness is a great way to feel back in your body, learn about it, and it's an energetic outlet that pays off long-term.

​Sweaty Boobs + Tasty Milk

If you're sweaty, baby might not like the breast! Shower before feeding or use pacifier wipes. Even better, feed baby before you train so your breasts are as empty and light as possible.

​Moderation is GOOD

Moderate exercise is great for you and your milk supply. If you're overtraining and under-recovering, it can affect your milk and your well-being. Slow and steady! Avoid max effort and stick to moderate workouts. You can feed before exercise, but if you do maximal exercise, lactic acid can build up 90 minutes after. Some babies don't mind the taste, and it doesn't affect the nutrients in your milk.

​About the Author: Catherine Belonogoff

I am an International Board Certified Lactation Consultant (IBCLC) with 15 years of experience dedicated to helping families navigate their breastfeeding journeys with confidence and compassion. While my primary focus is lactation consulting, my background as a strength athlete—including powerlifting and strongman—shapes my understanding of the postpartum body and the importance of reconnecting with strength after childbirth. I hold several certifications, including Girls Gone Strong Level 1, Underground Strength Coach (Zach Even-Esh), Postpartum Corrective Exercise Specialist, and Pregnant and Postpartum Coach (Dr. Sarah Duvall, DPT).
Although I no longer provide fitness training for others, my experience allows me to offer holistic support tailored to the unique needs of women during significant life transitions such as pregnancy and postpartum. I believe in empowering women to feel strong—both physically and emotionally—through evidence-based care and personalized guidance. Whether you're navigating breastfeeding challenges or seeking to rebuild your strength after birth, I'm here to help you feel confident and capable in your journey.