Your Cart is Empty

10 Myths About Breastfeeding, Exercise, & Diet

April 05, 2014 5 min read

Near the end of my pregnancy, I dreamed of jumping rope. I couldn't WAIT until I could work on losing my baby weight.  After a few weeks and medical clearance, I resumed HIIT workouts and lost most of my weight without much effort.  Like many new moms, I worried about how exercise and diet would effect my newly-built milk supply.  Armed with an iPad and time to kill while my newborn ate, I read up on the subject.  Here is what I found: MYTH 1: If you are breastfeeding a baby, exercising will kill your milk supply. NO!  As long as you consume enough calories and water, and feed your baby at regular intervals, your milk supply should not drop.  Try drinking a glass of water before and after you exercise to stay hydrated.  How many calories should you eat?  "Eat to hunger" is the best advise I've seen.  Believe me, you will be hungry if you need to eat!  Opt for healthy, nutrient dense food instead of cookies, pizza, soda, etc. MYTH 2: If you exercise while breastfeeding, you will get mastitis. NO!  If you wear a good bra that isn't too constrictive and feed your baby at regular intervals, exercise should not lead to mastitis.  If you do exercises with repetitive arm motions & end up with plugged ducts, you might need to back off from the arm moves.  I personally LOVE the Anita Extreme Control Sport Bra.  It is under-wire free, lightweight, and doesn't have seams over the nipples. MYTH 3: Exercise will alter the nutritional quality of the milk. NO!  Studies have shown no difference in milk quality or quantity between women who do exercise versus those who do not. MYTH 4: If you workout, lactic acid will build up in your milk, and that's harmful for baby. YES & NO.  At moderate-levels of exercise, studies have not shown a noticeable increase of lactic acid in breast milk.  For high intensity workouts (where you workout to complete exhaustion), studies show a slight increase in lactic acid in breast milk.  However, lactic acid in milk is not known to have harmful effects for babies. MYTH 5: Baby will refuse to breastfeed after Mom exercises because of changes to milk. NO!  If a baby refuses to breastfeed after a workout session, it might be that baby doesn't like the salty taste of sweat (if mom hasn't showered), or a number of unrelated things.  Many studies have shown that even if Mom does a high intensity workout, her baby will still breastfeed.  If your baby tends to refuse to breastfeed post workout, try expressing a little milk first, showering before feeding baby, or wait 30 min to feed baby to let milk lactic acid levels reduce.  You might also consider scaling back your workout intensity if you notice baby always refuses to breastfeed after you workout. MYTH 6: You can eat whatever you want while breastfeeding & still lose weight. NO! I wish I could tell you that you could eat all the ice cream you want while breastfeeding and lose weight, but that is not true. Breastfeeding does help new moms shed pounds, but if you consume more calories than you burn (including calories converted to milk), you will gain weight.  Some moms are lucky and lose all of their baby weight from breastfeeding.  Some, like me, have a few stubborn pounds that stick around despite a healthy diet and exercise routine.  Everyone is different!  Over time, breastfeeding coupled with a healthy diet can help you lose your baby weight, but it may not happen as quickly as you would like. MYTH 7: It's okay to start dieting as soon as baby is born. NO!  It takes 2 months for milk supply to regulate, so dieting before 2 months is NOT recommended.  Once you do start dieting, it is important to consume enough calories to maintain your milk supply.  Aim to consume 1500-1800 calories a day.  If you have less than that, your milk supply may drop.  Keep in mind that breastfeeding requires an additional 200-500 calories a day.  If your baby guzzles milk like mine, it's helpful to know that your body burns about 20 calories to yield 1 ounce of breast milk. MYTH 8: Once it's okay to diet, you can drastically cut calories. NO!  Even if you stay within the recommended calorie range for nursing mothers, a drastic change in calories can lead to a drastic drop in your milk supply.  It's best to aim for slow, steady weight loss (1.5lb/week).  Studies have shown that rapid weight loss in nursing mothers with very calorie-restricted diets can cause milk to have an increase of fat-soluble toxins. MYTH 9: Once it's okay to diet, you can finally go back to your favorite fad diet (Atkins, Paleo, Grapefruit, etc.) NO!  Does anyone actually do the grapefruit diet anymore??  While those diets may have worked well for you in the past, it is important to continue eating from all food groups to ensure that you are receiving adequate nutrition to stay healthy and energized.  The quality of your milk will be okay even if your diet sucks.  YOU will be the one who suffers if you aren't getting all the vitamins and nutrients you need.  Also, those diets may lead to a higher rate of weight loss than is recommended.  Per kellymom.com: "Liquid diets, low-carb diets, fad diets, weight loss medication, etc. are not recommended while breastfeeding." MYTH 10: There isn't enough time to workout if I'm breastfeeding. NO!  Okay, time really is OBSTACLE #1 for moms trying to get their pre-baby body back. The good news is that with some planning and prioritizing, it can be done.  Take baby for a walk in a carrier or stroller, do a hiit workout while baby naps, workout on your lunch break if you work outside of the home, go to the gym while your partner stays with baby, or incorporate baby into your workout (safely) if you can!  If you can, nurse the baby or pump right before working out.  That may give you enough time to workout, rehydrate, AND shower before the next eat/play/sleep cycle starts.  Here are a few more ideas on how to sneak in more activity to your day. Have you successfully breastfed your baby while maintaining a healthy diet & exercise routine? What has worked for you? Has anything noticeably reduced your supply? Jessica This article was originally shared on the pregnancy & motherhood section of my blog, moveeatlivewell.com.
I'm NOT an expert on this subject, which is why I have my sources listed for you, who ARE experts:





Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 138 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 5 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.