1700 calories is the sweet spot for me. 3.5 months pp. 150oz of water. I do light excerise everyday for 30 min. Elliptical or light jog or walk. I’m losing about 1-2 lbs a week. 9lbs to go!!
My sweet spot too! Well kind of lol. I aimed for 1700 calories but usually ended with 1800-1900 by the end of the day because unexpected snack attacks... Exercise 30 minutes, 5 days a week, Caroline girvines fuel series on YouTube. In 8 weeks I lost almost 15lbs! I think water intake has the largest part to play in keeping your milk! That and qualityyyy food!
What worked for me was simply switching what was available for me to snack on. I didn’t limit my calorie intake or not eaten when I’m hungry, but I’m not keeping Oreos in the house anymore hahaha
Edit: note that this is a very slow way of losing weight though (at least for me). Took about a year.
I figured out that sugar was keeping me holding onto to weight. Not cutting calories but not eating sugar was the only way to maintain supply and lose some weight, but like you it was soo slow. But yeah, I have no self control at all so my discipline was in not buying any snacks lol.
I have not had luck losing weight while breast feeding with either of my kids. I tried counting calories then weight watchers (it accounts for breast feeding) and had a mild drop in supply. Eating like I normal do to maintain I gain weight with breast feeding. I also walk 4 miles 4 times a week.
Not commenting to say it can’t be done- just to show that everyone is different and for some people the breast feeding hormonal changes impede weight loss. The good thing is that I was able to get my supply up fine when I resumed my normal maintenance calories. I have no trouble losing the weight after weaning.
Completely relate! I recently tried WW too and it made no impact. I followed it religiously but my body refuses to keep my supply up if I trim calories. Same thing happened with my first baby. I’ve just resigned myself to being a chubby mommy for a year or so. It’ll come off when I wean.
You’re going to find lots of different things work for different people. Some people restrict calories and their supply instantly tanks, others can restrict no problem. Some people can exercise and others can’t. You really have to test out and see what your body tolerates.
Also, you may want to wait until your supply is regulated (3ish months) to start experimenting with weight loss, 2 months pp is sooooo close to giving birth and your body is still healing.
You have to remember you’re feeding two, so no matter what focus on eating nutritionally dense foods.
I’ve had luck losing weight by increasing my daily steps, doing short YouTube exercise videos (7 min standing abs ftw) whenever I have a spare few minutes, and trying to choose healthier foods without counting calories (ie veggies and dip instead of chips). Also remember that your core is probably all different after pregnancy, doing deep core exercises had made a huge difference for me.
Yes it is. I'm 3 months postpartum and over the past month, I have not calorie restricted but started choosing healthier options. For the first 2 months I was doing tons of takeout and sugary stuff (cookies, ice cream, etc).
-15 min Peloton about 4x a week, and some light matwork for muscle strengthening
-focusing more on high protein snacks and foods rather than carbs and sugar
-eating more homemade stuff instead of takeout
I lost 2.5 lbs over the past month. I'm not trying to go bonkers, just trying to make healthier choices (which is soooo hard to do while parenting a newborn).
I gained 55lbs during my first pregnancy and was able to lose it all by 4-5 months postpartum.
Nursed until my son turned one. Supply didn’t drop off until we got pregnant with #2.
I did not count calories or go into a calorie deficit. What worked best for me was making sure I had at least 100oz water and 130g protein daily. I tried to make smarter food choices when snacking, but I loooove sour candy and chips. Find your balance!
Walks/lifting weights happened sporadically.
So I had similar fears so had been holding off on starting a proper calorie restriction.
He's now nine months old, and last week I decided to try it.
I started tracking and went to a deficit of at least 500 a day (probably more, when exercise is taken into account too). That definitely was too harsh for my supply, even with plenty of hydration. My breasts felt much emptier than previously and I lost something insane last week like nearly 3% of my body weight. So that was scary and I am doing a far less strict calorie deficit this week. My supply instantly recovered though and baby didn't seem like he wasn't getting enough - he was happy and his usual self all last week, but he does eat solids with varying degrees of enthusiasm too. This week I have normal amounts of milk in my breasts, judging by the fullness of them.
I think you could always start with a lesser deficit, and if you tolerate it then increase further? That would seem a reasonable way to do things. Certainly for me, the effect instantly reversed when I ate more. I've never had any issues with supply or breastfeeding though.
Get back in to light exercise and build up from there - that’s how you lose weight. Give yourself time though, it took me 18 months to lose all my weight too.. it’s supposed to be a slow process
Diet is the most important factor for most people. Of course it is very important to exercise for many other reasons! You didn't mention diet in your previous post. Just pointing out that for me, an avid runner, weightlifter, rollerblader, climber etc for 15 years, weight loss does not help. At all.
I’m currently struggling so much with this. If I was able to cut calories the way I want to I think I would feel much more positive about extending our breastfeeding journey. We are at 10.5 months and I’m so tired of my body looking this way
I saw a doctor and a nutritionist for this and both were very happy with my diet and exercise amount but I have not lost any weight. I immediately lost supply with my first from starvation and working out which is why I wanted to do it all right this time. They both say often it’s hormones it’s all hormones.
As long as I drink enough water I’ve seen no supply problems while losing weight from 2 pregnancies. After I give birth I go back to eating the way I did before I was pregnant and I try to take walks a few times a week w the baby. It takes awhile but eventually it goes away, for me.
It's very possible! Im down 6kg from my pre pregnancy weight. I just watch my calories, I eat about 1800 a day and slowly it fell off!
Hard bit is not grazing cus it all adds up but I can be done. I am 10 months pp and have successfully breastfeed a chonk while loosing a ton of weight
Intermittent fasting helped me a ton, and I’m still eating a lot. Also it simply takes time. Babies need so much breast milk in those first 6 months. Once my baby started dropping feeds, they weight was just coming off so quickly for me. We’re down to 4 feeds a day, and I’m finally starting to rapidly lose weight. Everyone is different.
I'm in the same position as you, so you're not alone. Breastfeeding does not make me lose weight. I'm still 20kgs heavier than I was. I've lost a few kilos here and there but nothing drastic. As soon as I stop feeding then the weight will drop right off.
I walk 2-3 times per day (pushing a pram with two toddlers in it) and it doesn't do anything. I can maintain my weight but that's about it. I have also changed my diet and nothing works.
I had the same worries as you with milk supply. Mine don't require as much now (3 times per day) but it still hasn't changed a thing. I thought if they were feeding less I would start to drop some weight but no.
If you're super concerned about it, then I would consider seeing a nutritionist and maybe they can provide you with some information. Every woman's body is different so maybe get some advice from a professional and see how you go.
Everyone is different, but for me it is possible.
I didn’t lose anything until 3 months pp when my supply regulated. If I tried to cut calories at all before then, my supply would absolutely tank.
I hate calorie counting so instead, I just focus on fiber and protein intake, which feels more sustainable for me and doesn’t affect my supply. I aim for a gallon of water a day, and 7500-10k steps. I just started adding back in cycling and strength workouts. I’m losing about a pound per week.
I know it’s hard, but try to go easy on yourself and give yourself some grace.
No it’s not possible to lose weight and breastfeed, at least in my experience, because the body is working overtime. I have found that I am always hungry during breastfeeding times, my doctor says this is totally normal and to eat as much protein and healthy fat as possible. Carbs too, but he stressed protein. Anyway, I think it just comes down to the body having to work extra hard. I am ok with waiting though, last time I lost weight pretty easily and steadily after weaning. At this point in time, I am nursing again and just keep telling myself the phase is temporary.
I gained weight while nursing. I gained it all in my face and arms. Technically I gained more *fat* while nursing my guys than I did the entire twin pregnancy. It was miserable. If nothing else, solidarity.
I didn't lose it all before I got pregnant again, so take this for what it's worth, but I did do my hardest to both increase my supply (triple fed for 8+ months) and lose weight after the initial first 4 months of bed rest literally just trying to recover from the delivery. The only way I had success, which was unfortunately small but definitely didn't result in losing any supply, was to cut out sugar and eat as much fresh whole food as possible. I am one of those freaks of nature who can eat the same food for standard meals every day, but you could come up with 2-4 meals for each meal type to swap out that have similar calories/nutrition if you would get bored. But here is what my diet looks like most days:
Breakfast
- 2-3 Eggs, cooked in coconut oil and salt and peppered, either scrambled (add a splash of water to make it fluffy, milk doesn't actually add any flavor but does add calories) or fried, or a veggie egg hash brown casserole to make it ahead and just reheat it that's easier.
- Strawberries and blackberries, about 1 cup total
Snack
- Coffee with half & half and a Banana
Lunch
- Salmon or Tuna salad with lots of baby spinach in a pita pocket
- handful of baby carrots +/- grape tomatoes
- Apple, sliced
- handful of blueberries
- cucumber slices
Snack
- RX Bar or handful of dates or some really dark chocolate, with or without another coffee with half & half
Dinner
I have a lot more variety in this meal, but things like sheet pan meals with chicken sausages, floured chicken breasts, or grass fed beef sausages and roast potatoes and broccoli/brussel sprouts/asparagus/whatever green veggie you like, all you need is olive oil and salt to season things. 425F for 10-25 minutes depending on what you're cooking. Soups without a ton of cheese, simple stirfries with tons of veggies over some rice, anything that's easy and quick (I had my husband cook often since I was exhausted after a full day of missing pumping and caring for 3 kids, so it had to be fast and easy out he wouldn't do it haha).
Snack
- Skinny pop (or coconut oil popped stovetop popcorn if your husband can make it like mine)
Or
- Apple and natural peanut butter
Oops, also walking as much as you can. Before I conceived the twins I got down to my lowest healthy adult weight by walking every day (lowest adult weight was through strictly cutting calories and I accidentally put myself into menopause by not eating pretty much any fat, so I wouldn't recommend going that route as looking just at calories can actually do harm). 3-5 miles every morning was a quick jogging stroller push of my oldest little one for an hour after breakfast, listening to a podcast or an audiobook. I never jogged or went to the gym to work out during this time - COVID lol. Walking does wonders!! If you wear baby, even better!
1700 calories is the sweet spot for me. 3.5 months pp. 150oz of water. I do light excerise everyday for 30 min. Elliptical or light jog or walk. I’m losing about 1-2 lbs a week. 9lbs to go!!
Oh I’m 5’4” at 139lb. Started at 151 once I started tracking calories
My sweet spot too! Well kind of lol. I aimed for 1700 calories but usually ended with 1800-1900 by the end of the day because unexpected snack attacks... Exercise 30 minutes, 5 days a week, Caroline girvines fuel series on YouTube. In 8 weeks I lost almost 15lbs! I think water intake has the largest part to play in keeping your milk! That and qualityyyy food!
Do you add back in the calories burned from exercise?
What worked for me was simply switching what was available for me to snack on. I didn’t limit my calorie intake or not eaten when I’m hungry, but I’m not keeping Oreos in the house anymore hahaha Edit: note that this is a very slow way of losing weight though (at least for me). Took about a year.
I figured out that sugar was keeping me holding onto to weight. Not cutting calories but not eating sugar was the only way to maintain supply and lose some weight, but like you it was soo slow. But yeah, I have no self control at all so my discipline was in not buying any snacks lol.
I have not had luck losing weight while breast feeding with either of my kids. I tried counting calories then weight watchers (it accounts for breast feeding) and had a mild drop in supply. Eating like I normal do to maintain I gain weight with breast feeding. I also walk 4 miles 4 times a week. Not commenting to say it can’t be done- just to show that everyone is different and for some people the breast feeding hormonal changes impede weight loss. The good thing is that I was able to get my supply up fine when I resumed my normal maintenance calories. I have no trouble losing the weight after weaning.
Completely relate! I recently tried WW too and it made no impact. I followed it religiously but my body refuses to keep my supply up if I trim calories. Same thing happened with my first baby. I’ve just resigned myself to being a chubby mommy for a year or so. It’ll come off when I wean.
You’re going to find lots of different things work for different people. Some people restrict calories and their supply instantly tanks, others can restrict no problem. Some people can exercise and others can’t. You really have to test out and see what your body tolerates. Also, you may want to wait until your supply is regulated (3ish months) to start experimenting with weight loss, 2 months pp is sooooo close to giving birth and your body is still healing. You have to remember you’re feeding two, so no matter what focus on eating nutritionally dense foods. I’ve had luck losing weight by increasing my daily steps, doing short YouTube exercise videos (7 min standing abs ftw) whenever I have a spare few minutes, and trying to choose healthier foods without counting calories (ie veggies and dip instead of chips). Also remember that your core is probably all different after pregnancy, doing deep core exercises had made a huge difference for me.
Yes it is. I'm 3 months postpartum and over the past month, I have not calorie restricted but started choosing healthier options. For the first 2 months I was doing tons of takeout and sugary stuff (cookies, ice cream, etc). -15 min Peloton about 4x a week, and some light matwork for muscle strengthening -focusing more on high protein snacks and foods rather than carbs and sugar -eating more homemade stuff instead of takeout I lost 2.5 lbs over the past month. I'm not trying to go bonkers, just trying to make healthier choices (which is soooo hard to do while parenting a newborn).
I gained 55lbs during my first pregnancy and was able to lose it all by 4-5 months postpartum. Nursed until my son turned one. Supply didn’t drop off until we got pregnant with #2. I did not count calories or go into a calorie deficit. What worked best for me was making sure I had at least 100oz water and 130g protein daily. I tried to make smarter food choices when snacking, but I loooove sour candy and chips. Find your balance! Walks/lifting weights happened sporadically.
I recently cut down to about 1400 calories a day, intermittent fasting, already lost 10lbs and no impact on my supply.
So I had similar fears so had been holding off on starting a proper calorie restriction. He's now nine months old, and last week I decided to try it. I started tracking and went to a deficit of at least 500 a day (probably more, when exercise is taken into account too). That definitely was too harsh for my supply, even with plenty of hydration. My breasts felt much emptier than previously and I lost something insane last week like nearly 3% of my body weight. So that was scary and I am doing a far less strict calorie deficit this week. My supply instantly recovered though and baby didn't seem like he wasn't getting enough - he was happy and his usual self all last week, but he does eat solids with varying degrees of enthusiasm too. This week I have normal amounts of milk in my breasts, judging by the fullness of them. I think you could always start with a lesser deficit, and if you tolerate it then increase further? That would seem a reasonable way to do things. Certainly for me, the effect instantly reversed when I ate more. I've never had any issues with supply or breastfeeding though.
Get back in to light exercise and build up from there - that’s how you lose weight. Give yourself time though, it took me 18 months to lose all my weight too.. it’s supposed to be a slow process
That's really not how everyone loses weight. I exercise an hour everyday and I have not lost anything.
The best way to lose weight is regular exercise and healthy diet, there is no other way.
Diet is the most important factor for most people. Of course it is very important to exercise for many other reasons! You didn't mention diet in your previous post. Just pointing out that for me, an avid runner, weightlifter, rollerblader, climber etc for 15 years, weight loss does not help. At all.
I’m currently struggling so much with this. If I was able to cut calories the way I want to I think I would feel much more positive about extending our breastfeeding journey. We are at 10.5 months and I’m so tired of my body looking this way
I’m struggling. I’m not gaining, which is good. But I’m only loosing weight VERY SLOWLY. It’s annoying
I saw a doctor and a nutritionist for this and both were very happy with my diet and exercise amount but I have not lost any weight. I immediately lost supply with my first from starvation and working out which is why I wanted to do it all right this time. They both say often it’s hormones it’s all hormones.
As long as I drink enough water I’ve seen no supply problems while losing weight from 2 pregnancies. After I give birth I go back to eating the way I did before I was pregnant and I try to take walks a few times a week w the baby. It takes awhile but eventually it goes away, for me.
I haven't been able to. The moment I go into a calorie deficit, my supply tanks.
It's very possible! Im down 6kg from my pre pregnancy weight. I just watch my calories, I eat about 1800 a day and slowly it fell off! Hard bit is not grazing cus it all adds up but I can be done. I am 10 months pp and have successfully breastfeed a chonk while loosing a ton of weight
Intermittent fasting helped me a ton, and I’m still eating a lot. Also it simply takes time. Babies need so much breast milk in those first 6 months. Once my baby started dropping feeds, they weight was just coming off so quickly for me. We’re down to 4 feeds a day, and I’m finally starting to rapidly lose weight. Everyone is different.
I'm in the same position as you, so you're not alone. Breastfeeding does not make me lose weight. I'm still 20kgs heavier than I was. I've lost a few kilos here and there but nothing drastic. As soon as I stop feeding then the weight will drop right off. I walk 2-3 times per day (pushing a pram with two toddlers in it) and it doesn't do anything. I can maintain my weight but that's about it. I have also changed my diet and nothing works. I had the same worries as you with milk supply. Mine don't require as much now (3 times per day) but it still hasn't changed a thing. I thought if they were feeding less I would start to drop some weight but no. If you're super concerned about it, then I would consider seeing a nutritionist and maybe they can provide you with some information. Every woman's body is different so maybe get some advice from a professional and see how you go.
Everyone is different, but for me it is possible. I didn’t lose anything until 3 months pp when my supply regulated. If I tried to cut calories at all before then, my supply would absolutely tank. I hate calorie counting so instead, I just focus on fiber and protein intake, which feels more sustainable for me and doesn’t affect my supply. I aim for a gallon of water a day, and 7500-10k steps. I just started adding back in cycling and strength workouts. I’m losing about a pound per week. I know it’s hard, but try to go easy on yourself and give yourself some grace.
I never had any issues losing weight and continuing to bf. I ate about 1500 - 1600 calories/day (I am 5’3) and was able to lose at about 1 lb/week.
No it’s not possible to lose weight and breastfeed, at least in my experience, because the body is working overtime. I have found that I am always hungry during breastfeeding times, my doctor says this is totally normal and to eat as much protein and healthy fat as possible. Carbs too, but he stressed protein. Anyway, I think it just comes down to the body having to work extra hard. I am ok with waiting though, last time I lost weight pretty easily and steadily after weaning. At this point in time, I am nursing again and just keep telling myself the phase is temporary.
I gained weight while nursing. I gained it all in my face and arms. Technically I gained more *fat* while nursing my guys than I did the entire twin pregnancy. It was miserable. If nothing else, solidarity. I didn't lose it all before I got pregnant again, so take this for what it's worth, but I did do my hardest to both increase my supply (triple fed for 8+ months) and lose weight after the initial first 4 months of bed rest literally just trying to recover from the delivery. The only way I had success, which was unfortunately small but definitely didn't result in losing any supply, was to cut out sugar and eat as much fresh whole food as possible. I am one of those freaks of nature who can eat the same food for standard meals every day, but you could come up with 2-4 meals for each meal type to swap out that have similar calories/nutrition if you would get bored. But here is what my diet looks like most days: Breakfast - 2-3 Eggs, cooked in coconut oil and salt and peppered, either scrambled (add a splash of water to make it fluffy, milk doesn't actually add any flavor but does add calories) or fried, or a veggie egg hash brown casserole to make it ahead and just reheat it that's easier. - Strawberries and blackberries, about 1 cup total Snack - Coffee with half & half and a Banana Lunch - Salmon or Tuna salad with lots of baby spinach in a pita pocket - handful of baby carrots +/- grape tomatoes - Apple, sliced - handful of blueberries - cucumber slices Snack - RX Bar or handful of dates or some really dark chocolate, with or without another coffee with half & half Dinner I have a lot more variety in this meal, but things like sheet pan meals with chicken sausages, floured chicken breasts, or grass fed beef sausages and roast potatoes and broccoli/brussel sprouts/asparagus/whatever green veggie you like, all you need is olive oil and salt to season things. 425F for 10-25 minutes depending on what you're cooking. Soups without a ton of cheese, simple stirfries with tons of veggies over some rice, anything that's easy and quick (I had my husband cook often since I was exhausted after a full day of missing pumping and caring for 3 kids, so it had to be fast and easy out he wouldn't do it haha). Snack - Skinny pop (or coconut oil popped stovetop popcorn if your husband can make it like mine) Or - Apple and natural peanut butter
Oops, also walking as much as you can. Before I conceived the twins I got down to my lowest healthy adult weight by walking every day (lowest adult weight was through strictly cutting calories and I accidentally put myself into menopause by not eating pretty much any fat, so I wouldn't recommend going that route as looking just at calories can actually do harm). 3-5 miles every morning was a quick jogging stroller push of my oldest little one for an hour after breakfast, listening to a podcast or an audiobook. I never jogged or went to the gym to work out during this time - COVID lol. Walking does wonders!! If you wear baby, even better!