Losing weight too quickly, need help with calories/ meals
sw6709
Posts: 60 Member
It was suggested that I repost this in this section to here we go... I'll start off with my current stats to give you a better idea of where I am.
23yo female, 5'5, 135lbs (lost 43lbs in 10 weeks, was 178 the day I had my son). Eating ~ 1900cal a day.
I am exclusively BF my 10 week old and I seem to be losing too much weight too quickly, sometimes 1+ pound a week. I have lost my pregnancy weight and now continue to lose. I keep increasing my calories but still steadily lose I'm eating roughly 400 calories over what my maintenance was prepregnancy. I was pretty active and now I am fairly sedentary with the exception of 2-3 hour long walks a week as I'm concerned about losing even faster with more exercise. I'm rarely ever hungry eating like this and when I am I do eat more. My family is becoming concerned as im becoming very thin, but I don't know what to do if im not hungry (let alone find the time to prep food and eat with a 2 month old who refuses to nap). I'm looking for some help as to how much more I should be eating and what I can add/ change to help me achieve this. My diary is open, and I would love suggestions if you have them.
Thanks in advance!
23yo female, 5'5, 135lbs (lost 43lbs in 10 weeks, was 178 the day I had my son). Eating ~ 1900cal a day.
I am exclusively BF my 10 week old and I seem to be losing too much weight too quickly, sometimes 1+ pound a week. I have lost my pregnancy weight and now continue to lose. I keep increasing my calories but still steadily lose I'm eating roughly 400 calories over what my maintenance was prepregnancy. I was pretty active and now I am fairly sedentary with the exception of 2-3 hour long walks a week as I'm concerned about losing even faster with more exercise. I'm rarely ever hungry eating like this and when I am I do eat more. My family is becoming concerned as im becoming very thin, but I don't know what to do if im not hungry (let alone find the time to prep food and eat with a 2 month old who refuses to nap). I'm looking for some help as to how much more I should be eating and what I can add/ change to help me achieve this. My diary is open, and I would love suggestions if you have them.
Thanks in advance!
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Replies
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Breastfeeding burns calories, I think around 500 - I think you can add it as a cardiovascular exercise. I don't think you're eating enough to support the breastfeeding. Have you tried adding things like greek yogurt, nuts, peanut butter, avocados - this are full of healthy fat and protein and pack a calorie punch without a lot of volume. You could drink a glass of milk and have a snack each time you feed your baby. Congratulations!0
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breastfeeding burns tons of calories
MFP useto have an option to add your breastfeeding calories
not sure why they dont any more0 -
I looked at one of your walks and saw that you only burned 200 cals for a 1 hour walk at 3.0mph? Are you using anything to figure out how far/fast you are really walking or just guessing? Have you considered wearing an activity tracker just in case you might be more active than you think?
I believe people tend to add 500 cals for breast feeding. I thought there was an option to add it in to give you those calories, but if not, maybe try putting in an entry yourself? See if that helps?0 -
Agree that it's likely the BF. Good for you for nourishing your child the best way there is!0
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Breastfeeding burns calories, I think around 500 - I think you can add it as a cardiovascular exercise. I don't think you're eating enough to support the breastfeeding. Have you tried adding things like greek yogurt, nuts, peanut butter, avocados - this are full of healthy fat and protein and pack a calorie punch without a lot of volume. You could drink a glass of milk and have a snack each time you feed your baby. Congratulations!
Thanks! Im having trouble figuring out how to log everything. As of now I have manually changed my calories to 1950 as I was maintaining my current weight prepregnancy at 1600-1700 cals. I do regularly eat Greek yogurt that I make myself, avocado is usually half a day when I have them, roughly 30-50g of different nuts and seeds as well as 1-2tbsp of peanut butter, and lastly I have atleast a cup of milk a day.. Should I be having more than one?0 -
Have you spoken to your doctor about your rapid weight loss? When you go back for your postpartum check up you should ask them to run a thyroid panel just to rule out postpartum thyroiditis.
If you are experiencing any other worrying symptoms, call your doctor to schedule an appointment sooner.
http://www.mayoclinic.org/diseases-conditions/postpartum-thyroiditis/basics/definition/con-200354740 -
Try to keep eating regurly meals. Even if it is just small portions. Your body will start to expect food at certain times which will help with getting the feeling of hunger back.0
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No in not currently using anything to track my walks that was just the calories mfp gave me when I entered it. I was under the impression it over estimates calories but I suppose it could be wrong. Is there a tracker you recommend? As for the cals I manually increased them by ~300 from prepregnancy maintenance as a starting point because I wasn't sure how to calculate breastfeeding calories. Thanks for your input!PikaKnight wrote: »I looked at one of your walks and saw that you only burned 200 cals for a 1 hour walk at 3.0mph? Are you using anything to figure out how far/fast you are really walking or just guessing? Have you considered wearing an activity tracker just in case you might be more active than you think?
I believe people tend to add 500 cals for breast feeding. I thought there was an option to add it in to give you those calories, but if not, maybe try putting in an entry yourself? See if that helps?0 -
You're breast feeding, eat more!0
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After I had my first child I lost so much weight that I was considered underweight. I didn't breastfeed either. Turns out I had a hyperthyroid brought on from pregnancy. Go to your doctor.0
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Just eat more. If it continues, see your Dr. My sister is also bf, and she lost all pregnancy weight plus more. She is down to about 114 at 5'6". She adds ice cream to her coffee and snacks on cliff bars and trail mix in addition to regular meals. Some women produce more milk, some babies eat more, and it uses up your calories. We also like to add coconut oil to things to boost calories.
Good luck! If anything seems off, please ask your Dr.0 -
I'm well aware thank you, my post asks for help getting more calories as I am not hungry... I'm feeling satisfied eating the amount I'm currently eating but I am losing weight. I am trying to figure out how much more I need to eat and how to do that while feeling full already...TavistockToad wrote: »You're breast feeding, eat more!
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Thank you I am planning a visit to the Dr this week. I have already spoken to him about it once to which he said he was not worried that it was just because my little one is eating so much, but that was about 10lbs ago. I will ask him about hyperthyroid this time, thanks!carliekitty wrote: »After I had my first child I lost so much weight that I was considered underweight. I didn't breastfeed either. Turns out I had a hyperthyroid brought on from pregnancy. Go to your doctor.
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Have you spoken to your doctor about your rapid weight loss? When you go back for your postpartum check up you should ask them to run a thyroid panel just to rule out postpartum thyroiditis.
If you are experiencing any other worrying symptoms, call your doctor to schedule an appointment sooner.
http://www.mayoclinic.org/diseases-conditions/postpartum-thyroiditis/basics/definition/con-20035474
Thank you I will look into this!0 -
Thanks I'll try and add in another snack, I'm currently eating 3 meals 400-500cal and 2 "snacks" 200-350calTry to keep eating regurly meals. Even if it is just small portions. Your body will start to expect food at certain times which will help with getting the feeling of hunger back.
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I'm well aware thank you, my post asks for help getting more calories as I am not hungry... I'm feeling satisfied eating the amount I'm currently eating but I am losing weight. I am trying to figure out how much more I need to eat and how to do that while feeling full already...TavistockToad wrote: »You're breast feeding, eat more!
Ditch everything in your diary that's reduced fat in favour of full fat - instant extra cals without extra volume.0 -
TavistockToad wrote: »
I'm well aware thank you, my post asks for help getting more calories as I am not hungry... I'm feeling satisfied eating the amount I'm currently eating but I am losing weight. I am trying to figure out how much more I need to eat and how to do that while feeling full already...TavistockToad wrote: »You're breast feeding, eat more!
Ditch everything in your diary that's reduced fat in favour of full fat - instant extra cals without extra volume.
Thank you, the only thing I can think of at the moment is my milk (and the yogurt I make with it) is 2% I'll try the full fat when I get groceries. And I do use alot of egg whites (mostly because I enjoy them more than whole eggs) so I will try using more whole eggs aswell.0 -
I just went back through my log for the last month.
Since June 4 I have lost 6.8lbs as of yesterday morning so 23 days.
6.8 x 3500 = 23800 calories
23800/ 7= 1034 calories extra each day
In those 23 days I logged 42813 calories (I ate more but didn't log so I'll use this number)
42813/ 23= 1861 calorie average
1861+1034 = 2895 calories
This seems ridiculous for someone who aside from breastfeeding and 2 hours of walking a week is fairly sedentary... Or did I do this wrong0 -
One super important question that I don't think has been asked: how is your milk supply?0
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SherryTeach wrote: »One super important question that I don't think has been asked: how is your milk supply?
I was at the doctors last week for my little ones 2 month check up and he is gaining weight "perfectly". Which is why he was not concerned with my weight loss at that time. My little guy seems content, once a week id say he has an extra long feed where he wants to eat for hours. He is wetting 7+ diapers a day and dirtying usually 2 as well..0 -
I just went back through my log for the last month.
Since June 4 I have lost 6.8lbs as of yesterday morning so 23 days.
6.8 x 3500 = 23800 calories
23800/ 7= 1034 calories extra each day
In those 23 days I logged 42813 calories (I ate more but didn't log so I'll use this number)
42813/ 23= 1861 calorie average
1861+1034 = 2895 calories
This seems ridiculous for someone who aside from breastfeeding and 2 hours of walking a week is fairly sedentary... Or did I do this wrong
I agree and that's why I think that you should definitely have the thyroid blood work done, specifically TSH, fT4 and fT3. Don't let your doctor brush it off. Insist on getting the blood work done.
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I posted in your other thread (thanks for the add) but I wanted to add that I agree with the advice to use full fat everything if you're having trouble taking in your needed calories as well as trying eating smaller amounts more frequently.0
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At 5'5" and 135, you aren't "very thin," and a pound a week is a reasonable weight loss for the amount of body fat that you have.
I would expect you to lose 15lbs in the first week after birth and an additional 5lbs at least the week after that. Not only is there the baby, placenta, and amniotic fluid, but your own blood/water volume increases a lot during pregnancy. Plus, boobs tend to be bigger at the end of pregnancy than they end up being once you're set in breastfeeding mode.
I was 157lbs when I had my daughter and under 130lbs 6 weeks later. That's perfectly normal post-pregnancy loss. And I'm an inch taller than you.
Remember, too, that if you're carrying your kid everywhere, you're burning quite a bit more than you would at your weight otherwise. You're probably burning over 600 extra calories a day if you're carrying him around, not 400-500.
Check for thyroiditis. If you don't have it, up your calories a bit more, and I'd start worrying if I was still losing more than a pound a week after being down to 130lbs.0 -
MamaBirdBoss wrote: »At 5'5" and 135, you aren't "very thin," and a pound a week is a reasonable weight loss for the amount of body fat that you have.
I would expect you to lose 15lbs in the first week after birth and an additional 5lbs at least the week after that. Not only is there the baby, placenta, and amniotic fluid, but your own blood/water volume increases a lot during pregnancy. Plus, boobs tend to be bigger at the end of pregnancy than they end up being once you're set in breastfeeding mode.
I was 157lbs when I had my daughter and under 130lbs 6 weeks later. That's perfectly normal post-pregnancy loss. And I'm an inch taller than you.
Remember, too, that if you're carrying your kid everywhere, you're burning quite a bit more than you would at your weight otherwise. You're probably burning over 600 extra calories a day if you're carrying him around, not 400-500.
Check for thyroiditis. If you don't have it, up your calories a bit more, and I'd start worrying if I was still losing more than a pound a week after being down to 130lbs.
Thanks for taking the time to reply, on my frame I feel anything less than 135 looks too thin. 135 was my prepregnancy weight, which I had maintained at for over a year. I was 178 when I had my son and was 143 at the 6 week mark... I'm trying to get ontop of this now as I don't want to get lower than 130 and that is rapidly getting closer. I'm going to see the doctor this week so I will increase my calories in the meantime0 -
MamaBirdBoss wrote: »At 5'5" and 135, you aren't "very thin," and a pound a week is a reasonable weight loss for the amount of body fat that you have.
I would expect you to lose 15lbs in the first week after birth and an additional 5lbs at least the week after that. Not only is there the baby, placenta, and amniotic fluid, but your own blood/water volume increases a lot during pregnancy. Plus, boobs tend to be bigger at the end of pregnancy than they end up being once you're set in breastfeeding mode.
I was 157lbs when I had my daughter and under 130lbs 6 weeks later. That's perfectly normal post-pregnancy loss. And I'm an inch taller than you.
Remember, too, that if you're carrying your kid everywhere, you're burning quite a bit more than you would at your weight otherwise. You're probably burning over 600 extra calories a day if you're carrying him around, not 400-500.
Check for thyroiditis. If you don't have it, up your calories a bit more, and I'd start worrying if I was still losing more than a pound a week after being down to 130lbs.
I am 5ft5 and 134lbs, losing a pound a week is not happening for me.... I am not 'very' thin, but I don't exactly have a tonne of bodyfat left to lose.
Yes everyone's built differently but it's a little big of a sweeping statement to say OP should easily be able to lose a pound a week and that be normal.0 -
Unless OP is extremely muscular, a pound a week at 135 isn't all that much. It really isn't. It's less than 500 calories a day (because you DO lose increasing amounts of muscle as your lean mass increases unless you're doing serious lifting)--it's actually closer to 350 calories per day if you're not lifting:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2376744/figure/F1/
Most likely, you lost muscle mass during your pregnancy, as well. Most women do. So your set point, not including breastfeeding and not including hauling around the baby, is lower.
10 weeks back to pre-baby weight is just not weirdly fast. Most women who manage to lose all their baby weight do it in 6 weeks to 6 months.
135lbs is a BMI of 22.5. That's 22lbs away from underweight. Whatever you're used to seeing yourself at, you're far from "too thin." You have plenty of time to figure out if something is happening. Until then, have a peanut butter sandwich every day. It might be enough.
My BMI is almost identical, and I know I'm objectively not "too fat" even though I am at the fattest I have ever been except immediately post-pregnancy before, and I can hardly stand to be in my own skin right now. (And don't talk about "if you just recomped"--I was 15-20lbs lighter WITH a good 5-10bs more muscle on my frame before. I've never been "skinny-fat" at any weight.) So I may feel subjectively "too fat," but in objectively, I'm not, and I've dropped into the low risk band on all measures now.
I've rarely lost less than a pound a week at 135, averaged over a month, which I usually reach either because of childbirth or prolonged illness.0 -
MamaBirdBoss wrote: »Unless OP is extremely muscular, a pound a week at 135 isn't all that much. It really isn't. It's less than 500 calories a day (because you DO lose increasing amounts of muscle as your lean mass increases unless you're doing serious lifting)--it's actually closer to 350 calories per day if you're not lifting:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2376744/figure/F1/
Most likely, you lost muscle mass during your pregnancy, as well. Most women do. So your set point, not including breastfeeding and not including hauling around the baby, is lower.
10 weeks back to pre-baby weight is just not weirdly fast. Most women who manage to lose all their baby weight do it in 6 weeks to 6 months.
135lbs is a BMI of 22.5. That's 22lbs away from underweight. Whatever you're used to seeing yourself at, you're far from "too thin." You have plenty of time to figure out if something is happening. Until then, have a peanut butter sandwich every day. It might be enough.
My BMI is almost identical, and I know I'm objectively not "too fat" even though I am at the fattest I have ever been except immediately post-pregnancy before, and I can hardly stand to be in my own skin right now. (And don't talk about "if you just recomped"--I was 15-20lbs lighter WITH a good 5-10bs more muscle on my frame before. I've never been "skinny-fat" at any weight.) So I may feel subjectively "too fat," but in objectively, I'm not, and I've dropped into the low risk band on all measures now.
I've rarely lost less than a pound a week at 135, averaged over a month, which I usually reach either because of childbirth or prolonged illness.
Not sure if you saw my post about how much I was eating/ losing... Based on my calculations (which may very well be wrong) I should be consuming nearly 2900 cal a day to maintain, as it is closer to 2lbs a week I'm actually losing (6.8lbs in 23 days) I do not want to get lower than 130 as I feel for me it's a healthy weight. With that being said I need to figure out how I can eat a significant amount more calories to slow my loss until I can level it out and eventually start recomping.0 -
Ditch everything in your diary that's reduced fat in favour of full fat - instant extra cals without extra volume.
Yes this is a good way to pack in some additional calories for a start. Increase your calories in snacks with the aid of protein bars and nutritional shakes (such as Boost plus calories) between meals.0 -
I'm not sure why the the 1-pound-per-week-is-reasonable idea keeps getting brought up.
OP has been recently losing at around 2 pounds per week.
At age 24, 5'5" and 135 lbs, allowing for, say 30 minutes of light walking per day, I'm guessing OP's TDEE (not taking into consideration breast feeding) would be on the order of 1950 kcal or so per day, which I believe is her current calorie goal. She is averaging around 1860, which is close enough to maintenance, were she not breast feeding. She is breast feeding, so allowing -500 kcal for that, then she ought to be losing around 1 pound per week (which is what someone above keeps referencing as being reasonable). Yes, that would be reasonable.
However, OP is losing at twice that rate.
Whether her BMI of 22.5 is considered "very thin" or not is not the point. The point is that she is losing weight faster than she expects to based on her level of activity and her level of food intake. Regardless of whether or not another person has experienced weight loss that was slower or faster than she is experiencing, the rate of loss she is now experiencing is causing her some amount of concern. It has "pricked up her ears", if you will.
Post-partum thyroiditis, while not that common, is possible and the blood work should be done to rule it out. OP has already stated that she is going to have the blood work done.
In the meantime, I think that she's looking for more suggestions on increasing her calorie intake.
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My daughter had a baby a few weeks ago and is breastfeeding. This is her second birth and both times after the births, she has eaten a lot more calories than she usually does, while still slowly, but steadily losing weight. Breastfeeding can burn a lot of calories.0
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