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I'm getting to the point where I want to start (slowly) getting back into shape again. I'm lucky in that I'm only 2-3kg heavier than I was when getting pregnant, but everything is much more wobbly! Anyway, I don't want to effect my milk production, so what's a 'safe' way to get back into shape?
Subbing :)
Hello there :)
I'm into my 2nd week of a 6 week challenge that I have done myself. I've been planning my meals, weigh-ins etc through Calorie King. It takes into account that I am breastfeeding and allocates me 2000 calories per day.
I have lost 1.6kg so far.
I've been eating Lactation Cookies to give my supply a little extra oomph.
I don't think you should have any problems with your supply as long as you eat healthy and drink plenty of fluids.
I find that CK is good because you plan each meal and as long as you eat everything for each meal, you are keeping up your food intake.
I've also been doing 2 Yoga classes per week as exercise.
Good luck to you both :)
I had much more than 2-3kgs to lose after DD2 was born. Like Ilithyia I used calorie king and I allocated myself 2000calories knowing how active I could be. I also went back to the gym at 9 weeks. Just half hour sessions most morning, but a good trainer can give you a good idea of a suitable workout so that worked for me.
I was conscious of packing lots of nutrients into my 2000 calories as well and lots and lots of water.
After DS was born I tried a shake program that was reputably good with BF mums. He was 6 months old and a regular feeder. I followed their extra calories to the letter and while I did lose weight, I lost my supply so stopped straight away. I was so wary this time of that happening again. But it didn't.
So for me, real, wholesome, healthy foods and regular monitored exercise worked. Even starting with just regular walking did it for me with DD1, but as I age, the exercise bit seems just as important as the good food.
For me, and I only had a little to lose- it was more about residual fluid retention and general wobblyness- I had to be conscious about what I ate because I realised I'd been eating poorly out of feeling overwhelmed and fatigued. Instead of a salad sandwich or salad with protein I wasn't eating lunch at all (still a bit of an issue now) and was hungrily grazing on biscuits, snack type foods in odd moments but throughout the day because I was hungry but exhausted. And I started walking everywhere too. If it was walkable, even if a long walk, I chose to walk with the pram. To the supermarket, to DD's child health check ups and immunisation appointments, even just a lap of the park. I should add that weight loss has never been a big issue fur me, but like all of us I'd had a baby so things were not as they once were!
Subbing. Is calorie king an online program? I have a fair bit to go but I'm finding it a struggle just to have the head space to get started.
I used to be able to decide to look after myself better and just do it. Now I don't know quite how to manage it post baby who is now 6 months old.
Just increasing your natural activity and paying more attention to what you eat. Can you walk the kids to the park or shops? Do a dancing session with them in the loungeroom. Use the baby as a barbell and do some arm lifts etc
Also subbing... I walk to shops, the library, appointments, etc, I have been running with C25K three times a week - so 28 minutes of running with the pram - and I eat regular, healthy, nutrient dense meal... and have put on 2kg since leaving the hospital with DS 7 months ago. Now I'm 12kg over my pre-pregnancy weight, and I hate it! :(
My sister, and my Godmother both day they didn't lose anything while BFing, but when they stopped it fell off them, like their body was hanging onto the extra weight in case of emergencies!
The only thing I can realistically change is portion sizes, and I have been reducing them by about 1/5 for the last week now. I hope it helps.
I found I lost stacks of weight through diet and baby wearing. I used to put ds on my back and walk to and from the shops everyday. I wasn't actively trying to lose weight, just get out us out of the house but a nice side effect was that I started dropping kgs.
Eta diet wasn't dieting, I just started eating better through my pregnancy and that carried across to after birth.
I lost 38kg over about 9 months while breastfeeding (and I still am). TBH, I think you would have to be severely limiting your calories for it to have any impact on milk production - hormones and your baby are going to be what keeps breastfeeding going :).
I changed my diet (went from eating mostly crap food to mostly healthy food) and started exercising most days a week. At first I was just walking and doing 10-15 minutes on our exercise bike. Now, I run several times a week (and planning on going in a half marathon in September!), have started attending yoga once a week, and go for the occasional swim/walk/exercise DVD.
HTH - good luck! It's tough juggling exercise with a young bub, but it is most certainly possible :).
Thanks for the advice everyone! It's good to hear that you can do it without reducing milk production :). I've been trying to get out with the pram more, I'll just need to do it a little extra. I think I also need more healthy snacks in the house. My meals are fine, it's what I quickly reach for in between whilst juggling two girls that is probably not helping much!
I am sort of following the MB12WBT which allocates 1700 calories for meals and snacks and you are suppose to exercise 6/7 days per week, which I don't. I have lost 4.8kgs and it has not affected my supply. I am still wobbly, particularly around my tummy as I had a c-sect. I am back to me pre pregnancy weight but I'd like to lose more anyway so will continue until I reach goal.
I agree with Sterla, there would have to be a significant drop in calories for milk production to be affected - I think about women in third world countries that have minimal food and can bf.