Are calorie goals accurate, or am I "doin' it wrong"?

trellia13

Hi,

Going on my second week of MFP, and have been really trying to stay under/at my calorie goal. Now, my MFP calculated goal was 1690 cal/day, to which I added 500 cals to account for exclusively breastfeeding my 3 month old girl, so I'm at 2190. However, every day I start feeling bad... jittery, irritable, confused, and I get dizzy/vertigo sometimes. The occasional hunger pangs I can deal with, but when I can't stand feeling "freaked out" and jittery anymore I have to eat something sweet or otherwise junky in order to feel better. This happens about everyday.

I've also been over limit most days (especially my I-can't-stand-it-anymore food binge this past sunday...), but I've lost over 3lbs so far. I doubt It's water weight cause I've been drinking lots - a big change for me since I'm used to drinking almost exclusively soda, juice, and occasionally milk. This is why I ask the more experienced peoples on here: is MFP's calorie limit reliable? How much does it vary from person to person for a given weight/height/lifestyle? Or is feeling bad normal, and I mean bad beyond just hunger pangs? I've heard some things about a "detox" phase or something or other. Or am I doing something wrong? I know I'm used to making some Very Bad food decisions, and never really dieted or calorie counted before, so this is all new to me.

yarwell

I don't know what "Java Monster - Mean Bean" is but it seems like a whole load of empty carbs to start the day. The eggs are a better idea.

I'm extrapolating from the ticker that you're over 200 lbs looking to lose weight. You could use the breast feeding as your deficit and just eat for maintenance - let's say 1800 calories for starters. If you don't lose weight after 2 weeks you may need to revise it.

Have you had your blood sugar checked, you might have reactive hypoglycaemia or something. Best to minimise the blood sugar swings by avoiding high carbs without fats and proteins. If you don't eat enough salt / potassium you can have low blood pressure too.

Any calorie use estimates are at best +/- 10%, but to be honest your actual diet is a bigger issue than the numbers.

trellia13

I assumed my diet isn't good, but I'm gradually incorporating better foods as I weed out bad ones. I've noticed too just how much I eat for comfort... several times a day I stop myself from reaching for a snack just because I'm bored/stressed/upset/whatever. I'm honestly ashamed of much of what goes in my food diary, but I make it a point to log EVERYTHING no matter how embarrassing... if not then what's the point, right?

I just can't seem to find a healthy substitute for junk food that keeps my panicky-ness at bay. Healthier options like oatmeal or a boiled egg only buy me an hour at best. I feel like an addict or something and it's embarrassing...

As for my blood sugar, they did routine tests for that a few months ago while I was just recently pregnant and my levels were ok.

And the Java Monster is a coffee-flavored energy drink.

strawberry1986

Hi,

Firstly don't be too hard on yourself! :-)

I have a 2 kids who are 5 years and 16 months so I know what your going through. The exclusive breastfeeding, sleepless nights, worrying about your baby and generally just looking after another person 24/7 is very stressful and knackers you out. I have literally only in the last month or 2 got back into healthy eating and regular exercise so I take my hat off to you as your little one is 3 months.

I would say you need to eat a lot more whole foods and fresh fruit and veg, also watch your caffeine intake. When you say you started getting the shakes it's probably the come down from your sugar high. I know how hard it is but try to reach for a piece of fruit or veg, it will give you the chance to make some proper food and in turn regulate your blood sugars better.

Make sure your drinking a lot of water for yourself and to make your milk.

Hope this helps a bit, if only for a bit of moral support that they are so many women in the same boat!

lamps1303

Having looked at your diary (just from yesterday) you seem to be getting a lot of calories from your drinks (540kcals yesterday). While they may taste good, they have no nutritional value and are effectively empty calories. Rather than drinking Mountain Dew, perhaps try squash/cordial, or good old water. So important when you're trying to lose weight that you make use of every calorie you can by eating good, wholesome, nutritious food. All soda (or fizzy drinks to us Brits) boost your sugar levels, only for them to soon plummit, making you tired and crave more sugar/junk.

I have so much respect for what you're doing, all whilst having a young baby. Good luck

charliehefferon

Do you mind sharing your current weight and height?

From looking at your diary, you are eating far too much un-natural sugar. That teamed with the amount of carbs you are eating will result in the jittery feeling you are describing.

Try to opt for more high protein foods, lean meat & natural greek yogurt for example. These will keep you fuller for longer.

You are at the start of a long road and you have realised that you want to lose weight and get healthier You have to start making better choices of food (and certainly cut out the sugary drinks and snacks!!)

There is plenty of posts on here with healthy alternatives, keep at it and you will see results!!

kaph2005

Try eating more natural whole foods. Losing weight is sometimes as simple as calories in, calories out, but sometimes you need to give it a boost. Cut out the unneeded sugar (the soda and processed breakfast bars) and drink tea and high protein snacks instead.

maggie_fly

Hi. I get like that - jittery and anxious - when I have too much caffeine. Those Java monster drinks are loaded with caffeine 188mg in one can. Maybe that could be it?

Helloitsdan

Did your doctor say its okay to be on a "diet" while breast feeding?

Personally i've seen better fat loss results with women breast feeding at maintenance and lifting weights.
Why?
Hormones are high and the stimulation of lifting weights signals the body to lose the fat naturally.
Cutting calories at this crucial time for your baby could compromise it's growth.


PM me and i'll shoot you a simple program you can do 3x a week as well as nutritional goals.

Hugs and good luck!

wonderwoman234

First off, I'm sending a big virtual hug your way. You are brave for posting and sharing!

As a recovering emotional eater, I know all too well what you are talking about. For me, daily exercise really helps. Can you take your baby for a walk a few times a day just to get out and moving?

Also, if you are having issues with anxiety you should cut out all caffeine products. Certainly you should STOP drinking energy drinks! They will contribute to feelings of anxiousness. Try to find one special drink you can enjoy once a day that isn't too high in calories and has no caffeine. I drink all different types of herbal tea (love Berry Zinger and Pomegranate Pizzazz), and switched my one decaf coffee from cream and sugar to milk and 2 sugars. Cr

There is nothing wrong with not wanting to feel stressed, bored, lonely, unfulfilled, etc. That's pretty normal to want to avoid those negative emotions. So first off, realize that what you are attempting to do with food has a basis in wanting to feel better. That is good and nothing to be ashamed about. The thing that is important to realize is that food actually doesn't meet your emotional needs. It masks them. It won't do what you want it to do long term.

Many emotional eaters assume that if they don't overeat that they will be anxious, sad, feel empty, bored, etc. Thinking about giving up the security of overeating can feel scary but that is because people assume food is the only thing that can alleviate those feelings but that's just not true. Exercise, reading a great book, taking a bath, talking with friends, playing with your baby, taking up a hobby, meditating, etc. can all alleviate bad feelings BETTER than food.

You want to feel less anxious, stressed, sad, bored, etc. and you want to get to a healthy weight. Those two goals are not opposed but actually complimentary. Modeling healthy eating and more effective coping skills for your child is a gift you can start to work on now. You have taken the first step by coming here. Bravo for you! You may stumble along the way but nobody does this perfectly. This is a journey to learn about what works for you, so give yourself time to make mistakes and correct them. And you don't ever need to starve yourself while doing it.

Polda2010

I agree with all others. Of course with you being on a breast feeding phase it's a natural thing for you to crave sugars, however, get those sugars from complex carbs such as fruits, whole grains etc. You'll realize that you'll feel better along the run and get all those good minerals and vitamins that your body really needs. Good luck :-)

lemur_lady

You could try upping your calories by 100 a day and see if that helps? Breastfeeding, ive heard, can burn up to 800 cals a day depending on how much milk your baby is taking and I guess how fatty it is.

I waited until my daughter was a year old to start cutting calories to ensure dieting didnt affect her milk supply. I was a bit paranoid about drying up. She is 20 months now but I still give myself an extra 100 cals a day to make up for what she is taking.

Dont forget growth spurts are common around this age and they will need to feed more to help bump your supply up. If you are a calorie deficit it may be harder for you to make more milk to meet demand. Be careful x

lemur_lady

I would also suggest not drinking energy drinks while breastfeeding. You dont know how much of that is passing on through your milk.

abradeen2013

Try tea or water with lemon slices instead of the Mountain Dew. Also, looking at your snack choices, the Pop Tarts are full of sugar, empty calories and processed stuff that is not that great for you. Try some fruit - strawberries, grapes and oranges for example. If you are really craving some starch try some whole wheat toast or a whole wheat toaster waffle with a little peanut butter on it. You'l find it more filling than the Pop Tarts. The rest of your food choices looked pretty decent. If you take away the calories just from the Pop Tarts and Mountain Dew you would save 900 calories! You might want to try a month of Weight Watchers. They are excellent at helping educate you about healthy food choices. Counting calories is not enough if you aren't sure what you are supposed to be eating. I lost 40 lbs with them in the past, but they are not available in my current location. They were super helpful in teaching me about making better food choices. It makes using MFP much easier in my opinion. You could also ask your doc if there are any nutrition classes available for nursing mothers. You may be able to find some free classes that way (or at least covered by insurance). Best of luck to you!

angel5561

I have panic and anxiety what your describing sounds like an anxiety attack or just anxiety in general you are drinking an enormous amount of caffeine I would cut out the energy drinks and sodas completely.

Sporin71

I know that jittery, sicky hunger feeling, and for me, it was always the result of too many sugars and carbs.

When I started this diet a month ago there was a short time when I had to tough it through a little of that but you will find that once you cut out the energy drinks and processed junk, and replace it with real food, that your hunger pangs will be far more manageable. What you are feeling now is blood sugar related and you aren't fixing it with the food and beverages you are putting in your body. Those energy drinks are honestly just horrible for your body.

So the short answer is, cut out all that junk, replace it with real, unprocessed food. Your body will thank you and when you have your blood sugar levels even, hungry will just be hungry, not the jittery-sicklys.

Good luck and much love for trying to do this while breastfeeding, I know every parent (man or woman) knows what a struggle that is.

abradeen2013

Also an excellent resource for keeping blood sugar stable to avoid the crashes and jittery feelings (I have definitely struggled with that in the past) is something called the Insulin Resistance Diet. You can google it. I found a copy of the book on Amazon for a few bucks. I just read back through this thread and saw where you said that you are an emotional eater - please go see your doctor. Maybe you are struggling with post partum depression -I had that after my daughter was born and it made life really hard. After I got treated for it everything else in life suddenly felt much more manageable - including feeling out of control with my food choices. Best of luck to you!

Camera_BagintheUK

I assumed my diet isn't good, but I'm gradually incorporating better foods as I weed out bad ones. I've noticed too just how much I eat for comfort... several times a day I stop myself from reaching for a snack just because I'm bored/stressed/upset/whatever. I'm honestly ashamed of much of what goes in my food diary, but I make it a point to log EVERYTHING no matter how embarrassing... if not then what's the point, right?

I just can't seem to find a healthy substitute for junk food that keeps my panicky-ness at bay. Healthier options like oatmeal or a boiled egg only buy me an hour at best. I feel like an addict or something and it's embarrassing...

As for my blood sugar, they did routine tests for that a few months ago while I was just recently pregnant and my levels were ok.

And the Java Monster is a coffee-flavored energy drink.

You're on the right lines! You're logging it all! You're battling habits and cravings - it's only been two weeks, so don' t despair! This isn't easy but it is possible!

Maybe, try just making smaller changes - aim for having half the snacks you used to, then aim to eliminate certain ones - you've spent your life developing these eating habits, it's going to take time and effort to turn them around, but you can do it! But maybe going cold turkey is too much, trying to completely restructure your eating habits overnight is a big ask! And then when you can't manage the whole day, it feels like a failure. It's not! It's effort! Plenty of people on here have inched their way out of it, one bar of chocolate at a time!

motivatedmartha

It is very early days - remember you are weaning yourself off high calorie, low nutrional foods and that may make you a bit jittery. I got like that during my first couple of weeks and decided to split my meals into 5 per day to spread my eating. Dilute fruit juices (very dilute) helped me too. I am now adjusting and feel better. As everyone else has said - you need to kill the soda drinks and use your calorie allowance more effectively. Your protein and fats are low - seems to me that they are impt for a breastfeeding
Mum.

Congratulations on your baby girl by the way - enjoy her - they grow up all too quick. One day you will miss having them crying at night/crawling into your bed and generally being demanding. By the time they're teenagers they find other ways of having you awake all night - usually worrying about them. They are always a delight though and will bring much joy!

:flowerforyou:

trellia13

Thanks so much for all your replies! I feel like I'm on the right track now - just gotta keep cutting out sugars, and keep searching for "high mileage" foods. I've been experimenting with things, like how to flavor oatmeal so it's edible, making sandwich wraps for lunch, and I've tried stevia in some things, but it still tastes too much like artificial sweeteners do (blech). My goal is to find healthy stuff that I actually LIKE, or else my diet will not be "sustainable", because I know myself.

Trial and error I guess, and thanks for all you're encouragement, I'll try not to be so hard on myself. I suppose I'm not eating any *worse* than usual, by any means.

For whoever asked, I'm 5'7" and started at 220 lbs. I stay at home with my 3 month old and almost-3-year-old, and I don't get much exercise aside from light housework, and the occasional romp on the treadmill.

rutheglen

Well done - you are on the right track ! You know what your traps are, so the trick is to work round them..the idea of smaller meals more often, is pretty good - for me, I keep a bag of carrots, washed and ready, in the fridge - if I feel hungry, I munch on one...another one, perhaps more for the summer? is frozen grapes - it's almost like having a bonbon, but healthy Anyway, the one bit of advice, that I read on a cooking blog, of all things (nothing to do with slimming at all!), was something like : It all has calories - if it's going into my body, I want it to be the 'best tasting, healthiest, preferably made by me calories', not the' fastest, just about edible, and lord knows what else it has in it type calories'! Not easy, with a new baby (congrats by the way ), but if you are cooking - cook extra and freeze it, and have healthy snacks at hand, for those dizzy spells. Most of all, don't beat yourself up for going over your goal - it's a goal, that's all - aim for it, but if you overshoot, the world won't end! Find something else to do, instead of snacking - take baby out for a long walk, or dance around the house with baby...take a banana or an apple or something with you, so if you get dizzy, you can up your sugar levels. (plus, if you are away from the 'naughty' food, you can't be tempted to give in) Good luck luvvie - plenty of support on here, if you're feeling low xx

trellia13

@ charlieheffer,

I forgot about yogurt, though I know I should stay away from the sugar-laden flavored ones. I've tried plain yogurt before, with fresh strawberries mashed with a fork mixed in and it was good! I'll have to add that to my shopping list. Thanks for your suggestions!

moonlitride

First, yeah for you for working on it. Second, you need to get your blood sugar checked. 3rd generation diabetic with a diabetic husband also. What you are describing is some classic symptoms of low blood sugar. The problem could be.... that when your body is used to very high blood sugar, it will act like you are low when you are at healthy levels, just lower than what is "normal for you." My brother-in-law's blood sugar was 640 when he was diagnosed. Was in the hospital for something totally different when they found it. He felt fine at 640. He should have been sick as a dog. But as he brought it down, he would get sypmtoms of low blood sugar at 240. Even though you are not low until under 70. As you eat healthier and your body is not used to the lower numbers you can experience all kinds of stuff, from being grouchy and moody, light headed, sick at your stomach, jittery, sweaty. Lots of things. You should have your blood sugar checked, just to be safe.

auntiebabs

Watch your sugar.

BOTH sugar and ARTIFICIAL sweeteners increase your appetite...
Watch out for hidden sugars especially in anything prepackaged or processed.
I have a sweet tooth so I try to avoid hidden sugars in "real foods" so I can have a snack

Sugar also prevents the absorption of certain nutrients like calcium.

If you get your nutrition FIRST and reduce your sugar it will reduce cravings and make it easier to stay in your calorie range.

One day I thought of it this way...
Hunger is your body's way of saying it needs fuel.
if you don't give your body the nutrition it needs.
You can eat 3000+ calories a day and still be hungry.
You can eat 3000+ and still go into "starvation mode"

Rather than focusing on what I shouldn't eat, I've been more successful focusing on what I should eat.

Here I my goals... haven't come close to hitting them consistently yet.

EVERYDAY:
a green salad,
a green veg,
some other type of veg, (Yellow: carrots, sweet potatoes, White: eggplant, cauliflower, potatoes, Red: beets... etc.)
some berries,
a piece of fruit,
a small handful of nuts and

TWICE A WEEK:
A legume based meal
A fish based meal

ONCE A WEEK:
A mushroom based meal.

All nutrient dense options, which will reduce cravings...

MissJay75

I like dried fruit when I want something sweet and chewy. It's much more dessert like because the sugars are so concentrated, but much better for you than processed junk. I know it's really challenging to try to change up everything about the way you eat at first so this might be a good stepping stone for you.

kerriedmonti

Our bodies are amazing things. The brain gets use to the food we provide our bodies for fuel. Sugar, caffeine, bad carbs and other "junk" becomes addicting to the brain and body. As we start to eat right, we retrain out brains and body to use the good foods. What I believe you are experiencing is the withdraws from not having the "junk" foods. It's very common. Headaches, dizziness, crankiness.....these are all symptoms of our bodies craving the junk. The first week is the hardest, but as time goes by these symptoms fade. Best thing to do is probably not give in to the junk and grab something good for you such as veggies. Good luck to you.

happysummerrunner

I tried eating at a deficit while breastfeeding and my milk supply dropped. It was really bad since I was exclusively breastfeeding and my baby seemed to be allergic to all formula (turns out he has a milk protein allergy.) Anyway.. I gave up on eating at a deficit until I was done breastfeeding. Sorry that's kind of a downer....

But if I could do things over I would eat at maintenance and make sure I was eating enough protein and fats. I ate a ton of high carb foods and continued to gain weight until I stopped breastfeeding. It was just so hard to plan healthy meals being a new mom I was stressed!! I lived off of pop tarts and graham crackers. So, I guess if I could recommend something based on my limited experience it would be - moderate exercise, eat at maintenance or small deficit, watch your macros (including fiber), eat whole foods that fill you up.

Of course, easier said then done. Having a baby is hard!! I'm personally really enjoying the toddler phase- so much easier on me than the newborn phase!! Love getting 8 hours of sleep at night! It'll get better. Take care!

Balance05

Breastfeeding makes me SO HUNGRY. Those that have not nursed a baby, just don't know. Those first couple of months after my daughter was born I was hungry all the time. But, she was growing healthfully. It was good. But I also agree with other comments on here. Choose healthy sugars, IMO no energy drinks/coffee if you're jittery, lean meats and whole grains. I asked a friend once what she does when she's nursing and STARVING all the time... she said that she eats an apple and a cheese stick. I tried it...it works. Just passing on from one nursing mom to another. Keep at it...we can only change one thing at a time, but over time we will get to where we want to be! Good luck!

happysummerrunner

Watch your sugar.

BOTH sugar and ARTIFICIAL sweeteners increase your appetite...
Watch out for hidden sugars especially in anything prepackaged or processed.
I have a sweet tooth so I try to avoid hidden sugars in "real foods" so I can have a snack

Sugar also prevents the absorption of certain nutrients like calcium.

If you get your nutrition FIRST and reduce your sugar it will reduce cravings and make it easier to stay in your calorie range.

One day I thought of it this way...
Hunger is your body's way of saying it needs fuel.
if you don't give your body the nutrition it needs.
You can eat 3000+ calories a day and still be hungry.
You can eat 3000+ and still go into "starvation mode"

Rather than focusing on what I shouldn't eat, I've been more successful focusing on what I should eat.

Here I my goals... haven't come close to hitting them consistently yet.

EVERYDAY:
a green salad,
a green veg,
some other type of veg, (Yellow: carrots, sweet potatoes, White: eggplant, cauliflower, potatoes, Red: beets... etc.)
some berries,
a piece of fruit,
a small handful of nuts and

TWICE A WEEK:
A legume based meal
A fish based meal

ONCE A WEEK:
A mushroom based meal.

All nutrient dense options, which will reduce cravings...

Awesome advice! Learning to cook healthy meals while having a newborn is extremely challenging. Be patient with yourself!

codycsweet

All the above are some great ideas my youngest is almost 18 months and for the first 6 months I was always hungry especially because I did do the breast feeding and I actually ended up weighing more than right before I had my little guy that was my eye opening moment for my get fit and heathy journey. I did what you and most moms of newborns do, I grabbed the quick to eat bad foods the pop tarts, high calorie drinks, etc. I would concentrate on replacing these foods with better choices like fruits and veggies. And lean meats. Make prep acted sandwich baggies of cut up fruits and veggies. If someone asks how they can help ask them to help prep these for you. We forget that EBF is a full time job. Also if you have a stroller get out and take them for even a quick 5-10 minute walk several times a day, especially as the weather gets better. My kids love the walks and for my youngest it's how I also got him to calm down.

Remember you don't have to do everything at once, small steps over time turn into huge successes. Good luck to you.

ashleyblossom1

No more smores pop-tarts and java monsters, hun. Ease up on the mountain dew. Too much sugar. Try fruit for sugar and energy.