I hope you are feeling better. Actually the weekly weight loss goal when one is breastfeeding,is no more than 1/2 pound lost weekly.
I would suggest that you track calories and your weekly weight. This will help you to "determine" the calorie amount that will keep you satisfied, meet your breastfeeding needs, yet bring about that 1/2 pound weekly weight loss.
Well to be honest I had the flu on Christmas which made me lose 3 pounds and the other 3 pounds were lost just during this week. I know your only suppose to lose 1-2lbs a week but it is probably because I wasn't eating as healthy before as I am now. I am pretty satisfied with 1800 though I often wake in the middle of the night (3am) to feed my daughter and my stomach is growling! I usually drink a half a cup or a cup of milk and go back to bed, then add it to my tracker for that day.
Realize that your infant may be going through a growth spurt at around 2 1/2 to 3 months...so this could be the reason for the fussiness and needing more. Nurse often and your breasts will increase supply in 1-3 days.
I imagine 1800-1900 calories will be meeting your nutritional needs. And I looked at your nutrition tracker and your carb, fat and protein intake are very much appropriate for your calorie intake. (looks like you have been taking in about 1800 the past several days). Do you feel satisfied? or are you hungry during the day?
While you shared your weight loss; you did not give the rate of weekly weight loss that you have been experiencing? Do you have this info---how much weight are you losing weekly on average?
Sounds like maybe your carbohydrate and fat ranges are set on a Spark calculated plan which will be for weight loss which isn't right for where you need to be right now (which is where Babyfit can be helpful). The range is pretty big for macronutrient recommendations at the 2400 calorie level (270-390 g carbohydrates; 53-93 g fat; 60-210 g protein) as outlined by this article.
By the looks of your shared tracker you are doing fine and just need to keep iron and calcium rich sources in mind since those needs are higher right now for you. Use the other article linked for additional calorie boosting ideas, enjoy the ability to not have to worry about portion control and maybe try to get a few hundred calories in every few hours (smaller amounts of food more often) so help you meet those needs and I'm sure you will turn the corner very quickly.
Yeah, I have been eating avocado, raw nuts ect. I just can't seem to control the fat and carbs when it comes to calories. When I am done ( or think I am done ) eating for the day and have tracked all my food/ drink/ condiments I will be at like 1600-1750 in calories but will have only 5 grams of fat and 30 - 50 carbs to spare. So I am so confused as to what I could eat that is high calorie but low carb and low fat I guess??? I think I spoke a little too soon as the scale went up today and my supply dropped a bit. My daughter is getting a little frustrated this morning at the breast as if she is not getting enough :(
I think I can help but I will be happy to forward this to Becky for her input as well.
Eating enough while breastfeeding is very important and can be easier than you think if you focus on healthy "nutrient dense" food and snack options. Dried fruits like raisins, dates, and apricots can be great snack options when you need something quick especially if you include a handful of nuts like almonds along with them. Adding some avocado to a turkey sandwich is another good option. Here is an article that can provide you with other ideas as well.
I would also encourage you to take a look at this article from Babyfit for additional helpful tips to help you get back to your pre-pregnancy weight especially when adding exercise. Even though you haven't seen a decrease in your supply, you may also not be dipping into those maternal fat reserves like you want either and meeting your needs is more important than worrying about going over, especially if you are making nutritious choices.
Hi Becky, I am exclusively breastfeeding a two and a half month old baby girl and trying to start losing weight. I know your sister site Babyfit is recommended for breastfeeding moms but I find it easier to use Sparks tracker because most of the foods I eat are already in the data base. On babyfit it says I should consume 2260 - 2560 but I find it hard just to get to 1900-2000. As of right now I am eating on average 1800-1850 a day and have thus far lost 6 pounds ( while actually trying I lost 19 without tracking) and my milk supply has not been effected. I have not started working out yet which I know I will have to up my calories when I do. Since my milk supply has not been disrupted, is it safe for me to eat around 1800??? If so how much should I up my calories when I start adding in exercise? Right now I have manually adjusted my calories to be between 1800 - 2150. Do you have any advice for adding calories to my diet without too many carbs and fat? Before I tracked I had no problem eating many calories but it wasn't the right foods. Even today I indulged in some foods I shouldn't have. My problem is now that I am eating healthier I can't eat enough calories without getting too high in the carb or fat range. Any advice would be greatly appreciated, thanks!
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