breastfeeding and exercising. Do I have this right?

kiku76

Can you please clarify this for me?
MFP set me at 1200 calories. I log nursing exclusively, which "burns" 500 calories, putting me at 1700 for the day. I try to eat all that back. I also exercise and burn 200-400 a day (or try to).

Am I supossed to be eating back the nursing calorie deficit and the exercise ones?
Most days where I stick to a healthy diet, I net about 900 or so and MFP keeps telling me it's too little. I dont starve by any means, I eat 3 meals and at least 2 snacks.
But I'm also not losing as fast as I would like. Do I need to up my calories?

Sorry, that was a lot of questions in one post

AlsDonkBoxSquat

If that's what is working for you, roll with it. If you start losing your production up your caloric intake, when the baby is cluster feeding up the caloric intake. You need to make sure that your milk is fatty enough and nutrient rich enough to sustain life :happy:

lucky1304

Where did the calorie amount for breastfeeding come from? Is that an option in the MFP database? It has been a while since I nursed, so I don't recall what they recommend for nursing women when it comes to calories. My guess would be that you should be netting 1700 calories at a minimum, even if you don't eat back your exercise calories. Aside from weight loss/gain issues, if you don't net enough calories, your milk production will suffer.

My personal feeling is that 900 calories a day is just not enough for a breastfeeding mom. And when you are nursing especially, I'd expect your body to hang on to every bit of fat then if it feels its needs are not being met nutritionally. Can you bump up your calorie intake with milk?

kiku76

thanks. It hasn't affected my supply as far as I know. and he's definitely eating well. he's almost 6 months and 20 pounds, maybe a little more. He will be starting solids soon so I wont be nursing quite as much.

I just want to make sure I should be eating back the calories that nursing and exercising burns

kiku76

Where did the calorie amount for breastfeeding come from? Is that an option in the MFP database? It has been a while since I nursed, so I don't recall what they recommend for nursing women when it comes to calories. My guess would be that you should be netting 1700 calories at a minimum, even if you don't eat back your exercise calories. Aside from weight loss/gain issues, if you don't net enough calories, your milk production will suffer.

My personal feeling is that 900 calories a day is just not enough for a breastfeeding mom. And when you are nursing especially, I'd expect your body to hang on to every bit of fat then if it feels its needs are not being met nutritionally. Can you bump up your calorie intake with milk?

If I add breastfeeding to my food diary, if shows up as a 500 cal deficit.
I could drink more almond milk I guess. my son is sensative to dairy and soy so I'm limited on options there.

do you think I'm just not getting enough calories? My milk supply is fine, but the weight is just creeping slowly off

sophiabethsmom

I've had this same question. I'm not sure.

nadiaez

I am trying to eat back the nursing calories and not the exercising ones...so I guess that would be 1700 calories a day (I am exclusively breastfeeding too at 500 calories a day), but I very rarely eat that many to be honest, I don't find the time! lol

lucky1304

My guess is that if MFP adds 500 calories, you should at least be eating some of them. What I'd look into (and I'm not sure where you'd research this) is whether nursing a six-month-old burns fewer calories than nursing a newborn (if that makes sense). You obviously don't want to be eating the extra calories if you don't need them (and aren't hungry for them). Could be that at your baby's age, you could/should cut that number back to 250 instead? But see if you can find some info online to get a more accurate and informed answer!

kiku76

I am trying to eat back the nursing calories and not the exercising ones...so I guess that would be 1700 calories a day (I am exclusively breastfeeding too at 500 calories a day), but I very rarely eat that many to be honest, I don't find the time! lol

it's hard isnt it? If I eat crap I can do it LOL. but when I eat well, it dont get enough calories.

Rae6503

I would eat the exercise calories too.

AlsDonkBoxSquat

If I add breastfeeding to my food diary, if shows up as a 500 cal deficit.
I could drink more almond milk I guess. my son is sensative to dairy and soy so I'm limited on options there.

do you think I'm just not getting enough calories? My milk supply is fine, but the weight is just creeping slowly off

I had heard when I was nursing that it was 500/day. I actually lost a lot of weight eating whatever and nursing because it burned so many calories (if I had access to my fb at work I'd post a pic from last summer, I was skinny-ish and flabby-ish from the nursing). As he slowed down I started packing on the pounds. He had dairy, soy, and gluten reactions so my diet was very strict. I nursed for 16 months, until he outgrew his intolerance to dairy. As long as your supply is fine and he's growing fine you're doing fine.

KRB28

I have been wondering the same thing. My son is almost 7 months old and eats solids 3 times a day but I also nurse during the day. So MFP gives me 300 calories for that, and I am confused as to how many calories I should be eating total in a day.

kiku76

My guess is that if MFP adds 500 calories, you should at least be eating some of them. What I'd look into (and I'm not sure where you'd research this) is whether nursing a six-month-old burns fewer calories than nursing a newborn (if that makes sense). You obviously don't want to be eating the extra calories if you don't need them (and aren't hungry for them). Could be that at your baby's age, you could/should cut that number back to 250 instead? But see if you can find some info online to get a more accurate and informed answer!

this is a very good point.
he's not nursing nearly as much as he did when he was a newborn. I just used "bf exclusively" cause he still is bf exclusively at this point.

mmeinel

I am in the same boat as you. I am also exclusively breastfeeding my now 4-month-old. I read something with my first child that said exclusively breastfeeding moms should take in an extra 200-300 calories. I couldn't find it in MFP nor did I look up confirmation of the calorie expenditure so I haven't tried to add it, yet. I have however increased my daily calorie goal by 200 to counteract my nursing. It must be ok because I've lost 8 pounds in 3 weeks already just by adjusting my diet. I will also add that the breakdown shows I am taking in too much fat (within 10%) but I'm pretty lax about it while I'm still nursing since my goal is to be healthy, not make a number on the scale. Besides, stress will decrease supply, too. I applaud you for thinking about the kiddo and trying to set a good, healthy example. Please post if you find out any more info.

KHaverstick

When I was exclusively breastfeeding, and then pumping, I did not worry about losing weight as much as I did about my milk supply. Lots of people told me that I'd lose weight more quickly while BF, but that was not true for me. Maybe in the beginning, but not later on. Around six months I found that I really had to work to keep my supply up, which meant more calories and lots of water. Since I prioritized BF my baby until at least 12 months, I focused on that more than on weight loss. Then when she started eating mostly solid for, I cut back on calories. At 19 months, we're still BF a couple of times a day, and my supply is fine with a net of 1200 calories. I would let your body be the guide, though...if your supply suffers, increase your calories. 900 net calories does sound low for an exclusively breastfeeding mother, though.

Hirundo

I think yes you should eat the nursing and exercise calories back ...

breasfeeding exclusively a baby takes between 500 and 800 calories ! So when you calculate 500 for it it's the minimum ...
That all said, i don't think you have to force yourself to eat if you arent hungry after you eaten 1700 calories... Be sure to drink a looot of water and listen to your body...

You have to know that yes, breasfeeding burns calories and helps to loose weight, but it's also common that your body wants to keep few extra pounds.. that's a mechanism to protect your baby ...

Don't rush yourself to want to loose weight too fast and ruin the gift of breastfeeding your kid ...

Trust your body that give you that fabulous little baby...

I breastfed my 2 kids up to 2 years old, dont miss the beauty of that part of your life ...

Hirundo

I have been wondering the same thing. My son is almost 7 months old and eats solids 3 times a day but I also nurse during the day. So MFP gives me 300 calories for that, and I am confused as to how many calories I should be eating total in a day.

minimally 1500 i'd say !

miffyrach

Breastmilk has the same as formula, which is 21 calorie per 30ml or 1 ounce of milk. If you have ever given your baby a bottle, you can work out roughly how many mls they would normally have per feed, then how many feeds a day. This will give you a rough idea. Another guide is that a but will have on average about 100 calories / kg of body weight / day so for an exclusively breastfed but, that all comes from you! Once you start adding solids, they shouldn't be taking less breast milk, rather the solids just add on the extra calories they need. For my 6 month old, I add an extra 500 calories per day. I lost weight too quickly with my first but and supply dropped right off so be careful

mmeinel

miffyrach, that is really helpful info. I just found something similar (20 calories per 1 ounce of expressed milk). Great topic!

http://www.caloriesperhour.com/forums/forum19/1427.html

egraham1

Breastmilk has the same as formula, which is 21 calorie per 30ml or 1 ounce of milk. If you have ever given your baby a bottle, you can work out roughly how many mls they would normally have per feed, then how many feeds a day. This will give you a rough idea. Another guide is that a but will have on average about 100 calories / kg of body weight / day so for an exclusively breastfed but, that all comes from you! Once you start adding solids, they shouldn't be taking less breast milk, rather the solids just add on the extra calories they need. For my 6 month old, I add an extra 500 calories per day. I lost weight too quickly with my first but and supply dropped right off so be careful

Thanks for making this point. I was confused too cause my son is 7 months old and eating solids 3 times a day, but it seems like he's still nursing as much if not more than before we started solids. On the 2 days I work he takes at least 10 ounces in 2 feedings and then I still feed him at least 3 more times, so I'm thinking he at least drinks around 25 ounces which would equal 500 calories.That's what I try to eat back and the weight has been coming off SLOWLY which is better than gaining I guess. This might be a silly question as this is my second kid and I nursed my first for over a year so I should probably know this...How can you tell if your supply is lower? I'm always worried about it but I'm pretty sure we're doing fine. I just want to know what signs to look out for.

TipMcE

I think anyone who wonders about how much they should eat while nursing should talk to a lactation consultant. My OB's office has people you can talk to on the phone for free, so maybe yours does too (in case you are worried about a copay or other fee). When my son was born the hospital sent me home with an info packet including numbers for free lactation info and support. Dig up your hospital paperwork to see if you have similar resources. My gut response to this though is that you should eat back your breastfeeding calories and your exercise calories. But double check with a pro to make sure the numbers MFP is giving you are correct.

TipMcE

Breastmilk has the same as formula, which is 21 calorie per 30ml or 1 ounce of milk. If you have ever given your baby a bottle, you can work out roughly how many mls they would normally have per feed, then how many feeds a day. This will give you a rough idea. Another guide is that a but will have on average about 100 calories / kg of body weight / day so for an exclusively breastfed but, that all comes from you! Once you start adding solids, they shouldn't be taking less breast milk, rather the solids just add on the extra calories they need. For my 6 month old, I add an extra 500 calories per day. I lost weight too quickly with my first but and supply dropped right off so be careful

Thanks for making this point. I was confused too cause my son is 7 months old and eating solids 3 times a day, but it seems like he's still nursing as much if not more than before we started solids. On the 2 days I work he takes at least 10 ounces in 2 feedings and then I still feed him at least 3 more times, so I'm thinking he at least drinks around 25 ounces which would equal 500 calories.That's what I try to eat back and the weight has been coming off SLOWLY which is better than gaining I guess. This might be a silly question as this is my second kid and I nursed my first for over a year so I should probably know this...How can you tell if your supply is lower? I'm always worried about it but I'm pretty sure we're doing fine. I just want to know what signs to look out for.

My milk supply started to dry up when DS was about 6 months. I was exclusively BFing and not expressing so I didn't know exactly how much milk he was getting. He started to get crankier and crankier and at one point nursed at 2 hour intervals. I then expressed milk to check my supply and just got a few ounces. Whereas when he was younger I regularly expressed after he had nursed and gotten 6-8 oz additional milk. Check for signs that your baby is hungrier (and if he's not gaining weight) and check your supply by expressing if you have access to a pump.

katlady32

I nursed my babes w/o supplement for 10 months and did work out right after I dropped them off at daycare (quick 3 mile run) 3 days a week, my milk supply was WAY lower and less satisfying after working out so I couldn't do it when my babies were depending on me for nutrition within 4-6 hours. Hydrate, hydrate, hydrate. I had to keep my calories at 1700 or my babies were fussy. Just enjoy it, you will miss the nursing (and ice cream) when it's over.
P.S. I found a big glass of milk or ice cream very helpful in milk production.
Good luck!

rainydayboys

I would eat back the nursing calories for sure, and at least half of the exercise calories. Actually, I'd probably eat them all back, because I was starving the whole time I was nursing, which was pretty much 4 years with back to back babies. Then again, I stuffed my face with crap, not healthy stuff, which is why I had bounced back up to my 3rd trimester weight when my youngest was 2.5!

Oh, and oatmeal is fantastic for increasing milk supply!

KHaverstick

Oh, and oatmeal is fantastic for increasing milk supply!

Agree! And lots & lots of water. I also had a recipe for "lactation cookies," which included oatmeal, of course, and brewer's yeast (also great for milk supply & has B vitamins in it). Not so great for the diet, but great for the milk.

Thanks for making this point. I was confused too cause my son is 7 months old and eating solids 3 times a day, but it seems like he's still nursing as much if not more than before we started solids. On the 2 days I work he takes at least 10 ounces in 2 feedings and then I still feed him at least 3 more times, so I'm thinking he at least drinks around 25 ounces which would equal 500 calories.That's what I try to eat back and the weight has been coming off SLOWLY which is better than gaining I guess. This might be a silly question as this is my second kid and I nursed my first for over a year so I should probably know this...How can you tell if your supply is lower? I'm always worried about it but I'm pretty sure we're doing fine. I just want to know what signs to look out for.

Until 12 months, babies will get pretty much all of their nutrition from milk/formula (whichever you're using). Any solids are just getting them used to eating--they aren't providing much nutritional benefit. Babies lack most of the digestive enzymes to actually break down food until at least 9 months or so. So they should continue to consume just as much breast milk or formula (around 25 or so ounces per day).

As for how to tell if your supply is decreasing, it is difficult to know for sure. Pumping/expressing will NEVER be as efficient at removing milk as your baby will be, so you cannot simply assume that the amount that you pump is the same as what your baby gets from the breast. Also, some women do not feel as comfortable with the pump, so their letdown reflex doesn't kick in as well, therefore they do not pump as much. And using your baby's cues as an indicaiton of milk supply can be tricky, too...there can be many reasons for fussiness. Sometimes people confuse growth spurts or spurts of cluster feeding/comfort nursing, or frustration at the breast with decreased supply--they think that because the baby wants to nurse all the time all of a sudden that the milk supply must be too low, when in reality it could be a growth spurt. The best thing to do in those situations is let your baby nurse as much as possible, which will signal your body to produce more breast milk to meet the baby's needs through the growth spurt. Also, teething can affect a baby's breast feeding habits--they may release the latch more often due to sore gums, etc--this can also be misinterpreted as low milk supply.

Usually if you are exclusively breast feeding, the first 3-4 months will be what really establishes your supply. If you continue letting your baby nurse on demand, and you stay properly hydrated & receive proper nutrition, supply should not be an issue (barring any other health issues). If you have to work full time & pump, that's when it can be more tricky, because you can't nurse on demand, and since the pump isn't as effective at removing milk, your body can, over time, decrease its produciton. It becomes more of an effort to keep up production.

KHaverstick

Oh, and if anyone is interested, www.kellymom.com is a very helpful site with lots of breastfeeding info. Tips on weight loss while breastfeeding (from the kellymom site): http://www.kellymom.com/nutrition/mom/mom-weightloss.html#tips
Also check out www.llli.org (La Leche League).

whatthefrenchtoast

I was also going to add that kellymom is a great site to use for reference when it comes to breastfeeding questions! I have EBF all 3 of my boys (still nursing the youngest who is 4 months old) and I was always told that you need an addition 300-500 calories to sustain a healthy milk supply ON TOP of your regular calorie intake.

I would play around with it and see...some weeks maybe eat all of your extra breastfeeding calories and exercise ones..then maybe switch it up in a few weeks and only eat one or the other...see what will work best for you. I do agree though that 900 calories a day is not enough for a breastfeeding mother...you need more than that.

Good luck!