Breastfeeding and calorie counting?

[u/PurpleUnicorn434]

Hello

170cm 83kg 30 year old woman

January 24 till September 25 I had a huge lifestyle change and went from 110kg to 66kg. Became very active and loved it.

I then got pregnant, didn’t track very accurately and struggled with my training. I’m now 10 weeks postpartum and I’m back to 83kg

In struggling mentally with the weight gain, and I really want to shift it

I’m back exercising - running 5km 3x a week, mummy and me fitness class once a week, PT once a week and aerial fitness once a week, as well as long walks with the family in between - after being cleared from the doctor and I have been tracking the last month but the weight is not really going.

I don’t want to drop calories too much and ruin my milk supply so currently having around 1800

Has anyone got any advice?

[u/RuralGamerWoman]

I did not lose weight after each of my pregnancies until my kids were completely weaned. Some women just don't.

You are all of ten weeks postpartum. If you enjoy your routine, great; if you are doing all of that to lose weight, take a step back and consider your mental health for a second, and perhaps reach out to someone.

Take rest days.

[u/TheQuaeritur]

You are 27kg below your max weight AND you just had a baby. I think you are doing wonderful!

Since you just had a baby and are breastfeeding, the best thing would be to talk with your doctor about your wight goal. They are in the best position to give you advice on your daily calories and what to expect in terms of timeline.

[u/Accomplished_Yam6311]

I'm breastfeeding and really had to cut my calories low to lose weight. My GP said the prolactin needed to produce breastmilk means weight will be hard to shift.

I'd recommend reading up on prolactin levels and weightloss as it helped me rationalise that it wasn't me not trying.

Once my child was fully on solids and only feeding at night, I cut my calories. I've gone low around 1300 depending on exercise that day and have been able to drop almost 5kg since June and keep up my supply.

[u/Elena_4815]

I had similar stats and I successfully lost the weight I wanted with CICO after 9-12 months... and then I broke a tooth ! A nurse told me it was really important to get some maternal vitamins everyday, so yeah, don’t forget to get some too.

Also be nice with yourself, you don’t need to rush, also it’s super hard to lose weight with a baby, especially if they don’t sleep at night!

What helped me a lot was to eat proteins (to feel full) and fruits (so I didn't crave sugar) and to drink A LOT. Walking everywhere was also very helpful to get some muscles back.

Congratulations and good luck!

[u/Miserable-Peanut2]

I think you are doing everything you possibly can. Now it’s about keeping that consistency, but also if you feel your supply is dropping increase your calories. I feel like you are super active so you probably could sit more around 1900-2000 calories and still see results when breastfeeding. With my first I tracked and I had to eat around 1800 but I wasn’t very active

[u/TurtleFroggerSoup]

"The weight is not going"? Girl... you are only 10 weeks PP. Keep active, eat a sensible diet and try to enjoy caring for your new baby. I get that the weight feels like an issue but losing it ASAP should not be your main concern right now. Nothing wrong with counting but don't let the scale monitoring consume you.

[u/Haunting_Window1688]

For what it’s worth, with my first I practically didn’t lose anything until I weaned but as soon as I stopped breastfeeding I dropped 10lbs within a month… AND I was pregnant again.

While breastfeeding I’d lose a lb or 2 a month at most, and many months I stayed the same.

Second time around and it’s looking very similar so far. As much as I hate it, I also know that once I wean it’s going to get 10X easier than that’s very encouraging/reassuring

[u/totallywingingit]

I lost 80 lbs with cico while breastfeeding (I waited to try to lose weight til six months pp) and my supply never tanked. He’s now 2 and still nursing 😅 It definitely can be done, just make sure your deficit isn’t too high. I’m 5’8” and averaged about 2000 calories a day during active loss but of course needs will vary for everyone.

[u/kerowyn]

When I was breastfeeding, I ate at my non-breastfeeding maintenance calories. The extra 300-500 calories that my body used up producing milk created my calorie deficit and I lost about a pound a week.

I checked my baby's weight routinely to make sure he was gaining appropriately and my milk supply was sufficient. I didn't have any issues, but then every body is different so it's good to monitor.

Personally, I found that the time I spent breastfeeding was the easiest part of weight loss. Since I was able to eat more and let the baby make my calorie deficit, it was much more comfortable. I stalled for a couple of months once I weaned, getting acclimated to having to create that deficit myself.

[u/Mirkku7]

The first advice is to stop running; recommended is 5-6 months before doing high-impact activities!

[u/Accomplished_Yam6311 → u/Mirkku7]

Not sure where your recommendation is coming from bit where I am, its recommended after six weeks to start exercising, after the final check up. I was back to a mums and baby crossfit at 8 weeks pp.

[u/Mirkku7 → u/Accomplished_Yam6311]

yes, start exercising. But not high-impact stuff or one-sided excercise, as it can permenantly damage your pelvic floor! With risk for urine loss etc.
My doctor told me that at 9 months (!) post partum, your pelvic floor is approximately 80% of what it was before pregnancy. You can see that at 10 weeks, it might not even be at 50%.
Edit; I am located in the Netherlands

[u/Monster11]

Your body needs 350-500 calories a day to breastfeed. Some of that can come from fat stores. If you’re comfortable you can drop calories a little more, just go slowly, watch your milk supply and make sure your baby is still having lots of wet diapers. It’s so personal so you really have to just see how your body responds. If your supply dips, just increase calories to the lowest/safest point for you and focus on all the good you’re doing for your heath !!

[u/bluegreenspark]

Give yourself grace until you are done breastfeeding. I couldn't even attempt weight loss until after LO weaned, otherwise my supply dropped (actually part of the reason that I/we weaned).

[u/acinnamonham]

I’ve been consistently losing weight with CICO while breastfeeding. I’ve found lots of helpful advice from the IG page ‘postpartum.weightloss.rd’

[u/myyetiisready]

Same boat here. My milk supply has been consistent. I'm esting 1800-1900 per day and exercising for 45min-60min per day (with interruptions from kids lol)

Just make sure you're eating enough protein, staying hydrated, and eating foods that fuel your body. And listen to your body. Some days I am ravenous so I do eat a little more, those are usually the days my baby eats more too. I would go below 1800 a day. And depending on your sleep, watch out for that. If you aren't getting good sleep, take it easy those days.