Currently 193 First Goal 170: Advice PLEASE

Hippy7791

I really like to start with a weight goal of 170 that would be a loss of 23 pounds. I am a very busy Mom of two boys under the age of two. I breastfeed and pump and I'm also a working Mom.

I've began a short workout session in the mornings to start the day but what are some helpful tips on loosing this weight and keeping it off?

I struggle with feeling hungry a lot and sugar cravings!

bdiddy72

don't starve yourself, eating more is usually better, then if your weigh inst going up and stabilizing then you can drop calories very conservatively, like by 20% max especially since your breastfeeding, how tall are you?

MeechyLA

When it came to managing my sugar cravings early on, sugar-free gum helped during the day and greek yogurt / fresh fruit was a good replacement for more fattening desserts.

kommodevaran

Exercise is good for you, but don't hinge your weightloss on exercise.

If you feel hungry, you're eating too little, or poorly, or both. To lose weight, you need to consistently eat less. But if you eat too little, you get hungry, and then you overeat. So you need to find the balance. At 193 pounds, you should set your weightloss goal to 1 pound per week, and breastfeeding, you should eat around 500 calories more (each ounce of breast milk has 20 calories that need to be compensated). This should make you lose weight, as predicted, over time; adjust if you don't, and "over time" is at least a month; also adjust to 0.5 pounds when you have lost some weight. Weight (water, not fat) fluctuates from day to day, so don't expect to see a straight line, but a downward trend, on the scale.

Sugar cravings come from a combination of eating poorly, eating too much sweet foods, and demonizing it. You need to eat enough, regularly, balanced and varied, and allowing yourself, truly, to enjoy food you like. This isn't easy in our society, but it's necessary for good health and wellbeing.

Hippy7791

Wow! Thank you all so much!! and @bdiddy72 I am 5'4.

RunStart34

I usually keep dark chocolate or strawberry on hand for those intense sugar cravings. Different fruits work as well.

jelleigh

You might want to take a look at Intermittent Fasting. Im not sure if there are other considerations while breastfeeding but definitely make sure you are eating enough (you get 500 calories extra for that a day, plus your exercise Cals). IF I thought might help a busy mom because you spend a bit less time worrying about food, because you are eating less meals. But it all depends on what you find easier and sustainable. Just keep within the MFP target, eat back at least half your exercise calories, track carefully, and give it time. Trust the system and don't worry if you have weeks where it seems to not be working.

Oma827

I like Oikos 0-0-0 strawberry yogurt with frozen pineapple as a snack. Provide protein and fiber with the slight sweetness - that's a treat for me.

cheryldumais

I find the more protein and fibre I get in the day the less I crave high carb snacks. If I make sure I have a good amount of veggies with each meal (breakfast excluded) I find I tend to be more satisfied. I've also noticed that allowing a little more fat in my diet helps me to feel sated. I still stay within my calorie goals. For the times I want sweet stuff I use artificially sweetened things like Kool-aide drops in water etc.

busyPK

In your shoes I'd start with simply staying with the calorie goal MFP gave you to lose 1lb per week. Working out is great, but not needed for weight loss. Plan your meals and snacks ahead and log them to stay on track. I'm a busy working mom to 3 young kids so I can relate - having easy snack items on hand is a must for me (fresh fruit, beef jerky, skinny popcorn individual bags, sugar free gum). Good luck!