Hi everyone! My name is Jessica and I have three kiddos. My newest was born Feb 19th of this year. I got pregnant with her when my son was only 5 months old. I was already overweight after having my son but I ate reasonably well during my pregnancy and gained 40lbs(most of which came on toward the end because I started retaining massive amounts of water). I'm almost 5 weeks PP and I've lost 34lbs so I'm almost back to my starting point. However I still need to get the weight off from my second pregnancy. I'm breastfeeding though not exclusively. Right now I'm limiting my carbs by cutting out pasta, potatoes, white bread, ect.. But I'm still eating fruits, veggies and whole wheats that have some carbs. I have a horrible sweet tooth and I'm trying to control that. I eat a lot of sugar free popsicles instead of chocolate. Cutting out the soda has killed me but I'm down to one diet soda a day and water the rest of the day. I usually take in around 1800 to 1900 calories a day. My supply seems to be doing fine. I'm really just looking for some tips or advise on successfully breastfeeding without eating like crap. My body still seems to be craving all this bad stuff. I guess two years worth of bad eating is hard to fix. I always heard that cravings mean your lacking something but I don't know if thats true. Even if it is I could probably get what I need from other sources. Any advise would be helpful. I want to care for my body in a way thats healthy for me and my child.
The things you need when you're breastfeeding are energy and fluids. Make sure 1800-1900 is the right amount for you. If you're using the CC calculator, add on an extra 300 cals to account for the breastfeeding and enter your activity level as 'moderate' to account for having three children. Fluids... water is ideal.... you'll need about 2 litres a day minimum.
If you have a sweet tooth and 'craving bad stuff' that's often if energy levels dip (as well as personal preference). When blood-sugars fall too low the body wants to get them back up again and will send its owner (you) off in search of quick fix, easily absorbed energy in the form of sugary, starchy and fatty foods. So your idea that cravings mean you are lacking something has some basis in fact.... in your case what could be missing is 'energy'.
You're doing exactly the right thing by eating more vegetables, wholegrains and high-fibre, slow-release carbohydrates in preference to simple starches and sugars. Try not to eat too many 'sugar-free' foods as they can trigger sugar cravings in spite of their name. Protein and fat in a meal make it more satisfying so try to get some of those in each time you eat. Make sure you eat good-sized meals and snack regularly throughout the day so that your energy levels stay nice and stable. Obviously, sleep will help maintain your energy but that's going to be difficult if you have a baby, a toddler and another child to look after. However, any opportunity you get to sleep, take it.
Hi, Jessica!
I'm 5 months postpartum and have lost all but 4 pounds of my pregnancy weight (40 pounds gained) so you're doing great at only 5 weeks!
I am trying to exclusively breastfeed but my son does typically have 1 formula bottle a day simply because I can't pump enough milk for him to eat while I'm at work.
I changed my diet several years ago and started eating whole grains, more fruits and veggies, good fats and less red meat. It was a lifestyle change, not a diet. However, I occasionally let myself eat some sort of "bad" food (either fast food or something I wouldn't normally eat). I, too, have a horrific sweet tooth and I don't deny myself treats. I just eat them in very small portions. I'll eat 1/2 cup of light ice cream (I LOVE Blue Bunny's light ice cream) or a "fun size" candy bar. I've found that granola bars or whole-wheat toast with peanut butter and apple butter on it really knocks out my sweets craving.
Honestly, I'm not counting calories right now. I find that when I do, I kind of freak out and start restricting to the point where it affects my milk supply. I have to eat roughly 2,000 calories a day (on days that I don't do any physical activity) to maintain my milk supply and lose weight. That's right...no exercise and eating 600 more calories than I normally would allows me to lose about 2-3 pounds per week (although last week I only lost 1.5 pounds). I know that's a lot of weight to lose each week but I certainly don't deprive myself. I eat when I'm hungry. I wind up eating six times a day. Here's what a typical day looks like:
Breakfast: 1/2 cup (measured dry) oatmeal with 1/4 cup soy milk and honey to taste with 1/2 cup egg substitute w/2 Tbsp. feta cheese and a cup of coffee.
Mid-morning snack: Apple and Light Laughing Cow cheese with reduced fat Wheat Thins
Lunch: Leftovers from the night before or one of those Weight Watchers frozen meals (Smart Ones, I think) because they're not AS HIGH in sodium as other frozen meals. Sometimes I'll do a Healthy Choice Soup and yogurt
Mid-afternoon snack: My peanut butter-apple butter toast I mentioned above.
Dinner: Whatever I make usually consists of chicken or pork (rarely beef) with 2 different colored veggies and whole grain rice or whole grain bread
Evening snack: Ice cream or granola bar (okay, it's not really nutritional but it's how I stay sane!)
Now that I've been eating well for a while, I don't even understand how I ate white bread and all those refined carbs. I love whole grains, fruits and veggies so much that I don't think I could go back to eating how I used to. If you see it as a new way of life instead of a diet or something you have to do, it's easier to stick with it and start loving it. It did take me a LONG time to get used to the new things I was eating but eventually I started enjoying them.
To me, having a decent milk supply is more important than losing weight which is why I stopped counting calories. Months ago, I had hit a plateau with my weight loss that lasted several weeks and my milk supply sucked. I decided to try eating more and viola! More milk and the weight flew off!
Sorry for such a long post, it's just that I can very easily relate to your situation! Best of luck to you!
Edited to add: I drink almost 300 ounces of water daily. It's a lot but I think it helps in a number of ways. I don't retain water, I'm never thirsty (lol), and it helps me recognize when I'm hungry vs. craving.
I eat oatmeal daily because it's supposed to help increase/maintain milk supply in lactating women.
I was anemic through my pregnancy and still am so I take iron supplements in addition to my prenatal vitamins. If you are exhausted even after getting adequate sleep, you may want to ask your doctor about anemia. I'm always tired, even if I get 8 hours at night and a 2 hour nap during the day. The iron supplements have helped a little and I'm hoping to see more improvement as I keep taking them.
Hello!,
I don't remember seeing in your post if you are still taking your pre natals, or some sort of vitamin? It helps alot because baby is still getting a majority of the vitamins and nutrients from you, even if you aren't exclusively BF.
When your doc says you can go back to working out, here is a GREAT mommy and me tape. " Mambo Mommies" Its a salsa workout tape that uses the baby as weight resistance. I did it a few times with my son, but our living room was so small that I got tired of moving all the furniture!
To help with the intake of fiber, try Fiber Sure. It dissolves completely, so you can mix it with coffee, tea, water. Anything!
Nurse, Nurse and more nursing! The more you nurse the more calories are burned. Don't take yourself too low cc. High protein will help the sweet craving, snack on cheese, turkey chunks, smoked salmon/cream cheese bites. Whenever the sweet tooth hits, hit back with something full of protein. Limit (but don't eliminate) carbs, keep drinking milk, switch to whole grains, but really concentrate on protein and nurse, nurse, nurse. You will continue your loss for quite a while on that plan............ Congrats!
PS -- Allow yourself a decadent piece of dark chocolate every day, just not when your body is craving it, then give it protein!
Original Post by gi-jane:
The things you need when you're breastfeeding are energy and fluids. Make sure 1800-1900 is the right amount for you. If you're using the CC calculator, add on an extra 300 cals to account for the breastfeeding and enter your activity level as 'moderate' to account for having three children. Fluids... water is ideal.... you'll need about 2 litres a day minimum.
If you have a sweet tooth and 'craving bad stuff' that's often if energy levels dip (as well as personal preference). When blood-sugars fall too low the body wants to get them back up again and will send its owner (you) off in search of quick fix, easily absorbed energy in the form of sugary, starchy and fatty foods. So your idea that cravings mean you are lacking something has some basis in fact.... in your case what could be missing is 'energy'.
You're doing exactly the right thing by eating more vegetables, wholegrains and high-fibre, slow-release carbohydrates in preference to simple starches and sugars. Try not to eat too many 'sugar-free' foods as they can trigger sugar cravings in spite of their name. Protein and fat in a meal make it more satisfying so try to get some of those in each time you eat. Make sure you eat good-sized meals and snack regularly throughout the day so that your energy levels stay nice and stable. Obviously, sleep will help maintain your energy but that's going to be difficult if you have a baby, a toddler and another child to look after. However, any opportunity you get to sleep, take it.
The calculator thing told me to stick around 1550 calories daily for my current activity level. I'm not sure how that will change when I can start exercising again.
Original Post by m0m6:
Hello!,
I don't remember seeing in your post if you are still taking your pre natals, or some sort of vitamin? It helps alot because baby is still getting a majority of the vitamins and nutrients from you, even if you aren't exclusively BF.
When your doc says you can go back to working out, here is a GREAT mommy and me tape. " Mambo Mommies" Its a salsa workout tape that uses the baby as weight resistance. I did it a few times with my son, but our living room was so small that I got tired of moving all the furniture!
To help with the intake of fiber, try Fiber Sure. It dissolves completely, so you can mix it with coffee, tea, water. Anything!
I didn't say but I'm taking a prenatal vitamin. My husband wants me to take a B12 suppliment too but I wanted to ask my doctor about it first.
Original Post by jdettingerjp:
The calculator thing told me to stick around 1550 calories daily for my current activity level. I'm not sure how that will change when I can start exercising again.
I can tell you right now (from experience) 1550 calories while breastfeeding is far too few. Your body will just hang onto that extra weight. I was eating around 1400 calories when my weight loss stalled. I read a post written by an OBGYN intern who said we should be eating 300-500 calories more that we were while PREGNANT. I was eating 300 calories over maintenance during my third trimester (1800-1900 calories) and when I upped my calories to 2000-2100, the weight loss resumed. If you start exercising, you'll have to eat even more.
Why is your husband recommending extra B-12? Just curious.
Original Post by bier:
Original Post by jdettingerjp:
The calculator thing told me to stick around 1550 calories daily for my current activity level. I'm not sure how that will change when I can start exercising again.I can tell you right now (from experience) 1550 calories while breastfeeding is far too few. Your body will just hang onto that extra weight. I was eating around 1400 calories when my weight loss stalled. I read a post written by an OBGYN intern who said we should be eating 300-500 calories more that we were while PREGNANT. I was eating 300 calories over maintenance during my third trimester (1800-1900 calories) and when I upped my calories to 2000-2100, the weight loss resumed. If you start exercising, you'll have to eat even more.
Why is your husband recommending extra B-12? Just curious.
I'm eating more then 1550. I added 400 extra to account for the breastfeeding. I guess I'll add more when I start exercising. This was my 3rd c-section and I have a persistant infection in my incision so it might be awhile before Ican really start a regular routine.
My husband takes B-12 and he says it gives him extra energy. Kinda like a little jump start on the day I guess.
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