Help Motivate me! So much effort, so little results...

ANewLucia

Okay, based on moderate activity level, my TDEE is 2431, so basically double what I have been netting, without accounting for the BFing. Should I jump right in to DOUBLING my calorie intake? Or should I ease it up to that point, so as to not send my body into shock?

If it were me...I WOULD JUMP IN HEAD LONG!!! lol...the only thing it won't be easy because you are accustomed to such a small amount. It is not easy to get in so many calories..you may need to opt for more calorie dense foods..nut butters, avocado (please tell me you are eating lots of good fats...your cells need them and so does the baby), olive oil, coconut oil, nuts...etc.

Also, if it is possible, try cutting back on the cardio a little bit or keeping your burns lower some how...sometimes people burn so many calories...it is HARD to eat some of them back to even net BMR....and you need to almost thing of your NET BMR as BMR plus your breast feeding cals...you need to support them both each and every day...so you should never eat less than 2000 cals approx.

Again I know it sounds like a lot, but if you feed yourself good healthy nutrients, your body will thank you!

lillebanon

Holy moly... I just calculated my BMR and it is 1569.

I thought MFP calculated that for me and took it into account when it gave me the 1200 calorie goal!

Okay, silly question perhaps...

When I do this part: To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows...

Is it better to calculate based on sendentary, and then log each exercise session, or calculate based on moderate and not log exercise?

Calculate it based on moderate. The sedentary is for those that literally do nothing most of the day...you are a mom and so am I...we surely don't qualify for sedentary.

Your TDEE is 2432...you breast feed, so you could happily eat your maintainence of 2432 and still be at a deficit because of the 500 burn from nursing.

Also, try getting in at least 1gr of protein per pound. If you haven't started strength training, that is another body transformer...it tones the body beautifully.

I believe if you start eating your TDEE (again you already are at a 500 cal def w/ nursing) you will see your body start to let go of the weight. I would say give it no less than 6 wks. Remember at first the body will think you are binging so you will have a slight gain and then it will say, oh this is consistent and the fat will start to roll off.

This eating more to lose more thing is super scary to me... But you can't all be wrong! I am willing to commit to 6 weeks.

I do think that 500 calories towards BFing is probably an overestimate though, since he only feeds once or twice a day. I found something that says 20 calories per ounce. I would guess he probably drinks 10 to 15 oz maximum per day.

On the protein thing, being a vegetarian, 170 g is gonna be hard without a protein supplement. Heck 2400 calories is going to be hard. I'm thinking a protein shake might be in order? Any recommendations there? I'm afraid of adding too much sugar doing that.

ANewLucia

Holy moly... I just calculated my BMR and it is 1569.

I thought MFP calculated that for me and took it into account when it gave me the 1200 calorie goal!

Okay, silly question perhaps...

When I do this part: To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows...

Is it better to calculate based on sendentary, and then log each exercise session, or calculate based on moderate and not log exercise?

Calculate it based on moderate. The sedentary is for those that literally do nothing most of the day...you are a mom and so am I...we surely don't qualify for sedentary.

Your TDEE is 2432...you breast feed, so you could happily eat your maintainence of 2432 and still be at a deficit because of the 500 burn from nursing.

Also, try getting in at least 1gr of protein per pound. If you haven't started strength training, that is another body transformer...it tones the body beautifully.

I believe if you start eating your TDEE (again you already are at a 500 cal def w/ nursing) you will see your body start to let go of the weight. I would say give it no less than 6 wks. Remember at first the body will think you are binging so you will have a slight gain and then it will say, oh this is consistent and the fat will start to roll off.

This eating more to lose more thing is super scary to me... But you can't all be wrong! I am willing to commit to 6 weeks.

I do think that 500 calories towards BFing is probably an overestimate though, since he only feeds once or twice a day. I found something that says 20 calories per ounce. I would guess he probably drinks 10 to 15 oz maximum per day.

On the protein thing, being a vegetarian, 170 g is gonna be hard without a protein supplement. Heck 2400 calories is going to be hard. I'm thinking a protein shake might be in order? Any recommendations there? I'm afraid of adding too much sugar doing that.

Ok, so you will run at a deficit of 300 calories...I would still eat maintenance since you have been eating so few, it is good to give yourself a metabolic reset. There is info on that as well on the group site.

Can you do whey? There is NO way I would get in enough protein any other way. I find it hard enough to meet my numbers and the protein too...I drink 3 or so a day sometimes...I am not a huge meat eater, but I do work to get in my protein with fish, salmon and along with other meats. I like Dr. Mercola Pure Power Protein (can only get on his site) and Jillian Micheals all natural whey( found in walmart, target and someone told me Kroger's too).

So glad you are willing to do it for 6wks...please read the topic on what to expect when upping cals. Also, take measurements as well...I found most ladies lose inches before the weight...Me...I LOVE inches...that means fat is leaving forever!

lillebanon

Also, if it is possible, try cutting back on the cardio a little bit or keeping your burns lower some how...sometimes people burn so many calories...it is HARD to eat some of them back to even net BMR....and you need to almost thing of your NET BMR as BMR plus your breast feeding cals...you need to support them both each and every day...so you should never eat less than 2000 cals approx.

My next fitness goal is to improve my running speed at much shorter distances, so my longest runs of the week will drop from 10 to 11 miles down to 5 or 6 max. So that is going to reduce my cardio burn.

lillebanon

Holy moly... I just calculated my BMR and it is 1569.

I thought MFP calculated that for me and took it into account when it gave me the 1200 calorie goal!

Okay, silly question perhaps...

When I do this part: To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows...

Is it better to calculate based on sendentary, and then log each exercise session, or calculate based on moderate and not log exercise?

Calculate it based on moderate. The sedentary is for those that literally do nothing most of the day...you are a mom and so am I...we surely don't qualify for sedentary.

Your TDEE is 2432...you breast feed, so you could happily eat your maintainence of 2432 and still be at a deficit because of the 500 burn from nursing.

Also, try getting in at least 1gr of protein per pound. If you haven't started strength training, that is another body transformer...it tones the body beautifully.

I believe if you start eating your TDEE (again you already are at a 500 cal def w/ nursing) you will see your body start to let go of the weight. I would say give it no less than 6 wks. Remember at first the body will think you are binging so you will have a slight gain and then it will say, oh this is consistent and the fat will start to roll off.

This eating more to lose more thing is super scary to me... But you can't all be wrong! I am willing to commit to 6 weeks.

I do think that 500 calories towards BFing is probably an overestimate though, since he only feeds once or twice a day. I found something that says 20 calories per ounce. I would guess he probably drinks 10 to 15 oz maximum per day.

On the protein thing, being a vegetarian, 170 g is gonna be hard without a protein supplement. Heck 2400 calories is going to be hard. I'm thinking a protein shake might be in order? Any recommendations there? I'm afraid of adding too much sugar doing that.

Ok, so you will run at a deficit of 300 calories...I would still eat maintenance since you have been eating so few, it is good to give yourself a metabolic reset. There is info on that as well on the group site.

Can you do whey? There is NO way I would get in enough protein any other way. I find it hard enough to meet my numbers and the protein too...I drink 3 or so a day sometimes...I am not a huge meat eater, but I do work to get in my protein with fish, salmon and along with other meats. I like Dr. Mercola Pure Power Protein (can only get on his site) and Jillian Micheals all natural whey( found in walmart, target and someone told me Kroger's too).

So glad you are willing to do it for 6wks...please read the topic on what to expect when upping cals. Also, take measurements as well...I found most ladies lose inches before the weight...Me...I LOVE inches...that means fat is leaving forever!

I can do whey. I do very poorly with anyting containing lactose though.

Shayztar

Holy moly... I just calculated my BMR and it is 1569.

Calculate it based on moderate. The sedentary is for those that literally do nothing most of the day...you are a mom and so am I...we surely don't qualify for sedentary.

Your TDEE is 2432...you breast feed, so you could happily eat your maintainence of 2432 and still be at a deficit because of the 500 burn from nursing.

This eating more to lose more thing is super scary to me... But you can't all be wrong! I am willing to commit to 6 weeks.

I do think that 500 calories towards BFing is probably an overestimate though, since he only feeds once or twice a day. I found something that says 20 calories per ounce. I would guess he probably drinks 10 to 15 oz maximum per day.

On the protein thing, being a vegetarian, 170 g is gonna be hard without a protein supplement. Heck 2400 calories is going to be hard. I'm thinking a protein shake might be in order? Any recommendations there? I'm afraid of adding too much sugar doing that.

HIGH FIVE GIRLFRIEND! Best of luck with your change!

I wouldn't count 500 cals for BFing either. I add breastfeeding as a food, but I use the -300 calculation becuase my LO eats other food, and bfs 4-5 times a day. I will also have to adjust as I wean to only bedtimes.

I can't suggest anything re: protein cause I'm not a vegetarian, but a shake and/or bars might help. I see other people on my friends list do it that way.

ANewLucia

Once you have done it for 6 weeks, then you can start with some small cuts like 10% first...give that 6wks...then another 5% if needed...

Me personally, when I finally found out I needed to eat more I went up to a 20% cut of TDEE, then hit a plateau after 8wks...I didn't go down in calories I bumped to a 15% cut which is where I am now. It took a month, but I saw another lose finally once my body stopped bouncing...(you can read all about that...the important thing to watch is how you are trending...). I stopped weighing for a few weeks, so now at the higher cals I will start to watch how I am trending and if I hit another plateau, I am going to bounce up to my maintenance cals for 6 wks then do a cut of 10% to get loss going again...

It is a slow process. I don't want you to think it isn't, but you have more energy, and you lean out...that to me is key...not so much the scale but how do I look in my clothes and in the mirror.

Please let me know how it goes!!! There group topics for before/after/progress, nsv...just all kinds of topics you can keep us posted!

BarbWhite09

Have to motivate yourself - we can't be the ones to motivate you.

reddi2roll

Unscientifically, I agree with eating more. When I had my son 42 yrs ago I breastfed for 9 mo and at that time I was not watching my weight. I ate like a horse and lost 40 lbs over those 9 months so I think you can up your calories. Hard to make the decision to jump way up because you are not always sure that you are calculating your exercise calories accurately. Had I know how beneficial the BF would be would have applied to be a wet nurse LOL.

nicolacaria

Hey Lillebanon,

I saw you already calculated your BMR and this is the way to go.
As a general rule, you need to save 800 Kcal to burn 100 g (3.5 ounces).
8000 Kcalories burn makes you lose 1 Kg (or little more than 2 pounds)

Therefore, if you are saving 300 kcal a day CONSTANTLY you should lose 2 pounds per MONTH.
If doesn't happen, means that probably you are not doing it correctly.

I suggest to not replace completely your calories depleted during exercise and try to remain below 1000 3 times per week.
It should stress your diet enough without enter starvation mode.

Saving for instance 600 Kcal per day you will lose ONE pound in One week.
You should not do that too long though.


Cheers,
Nicola

sar123bear

Try reading my posts here... http://www.myfitnesspal.com/topics/show/549124-eat-more-not-less-especially-for-new-moms-even-while-br

I also go into a bit of detail with extended breastfeeding a little lower on the first page of the thread too... I hope this helps! It's been working for me...

Also, see my blog for thoughts on exercise w/ a calorie deficit: http://www.myfitnesspal.com/blog/sar123bear

Hang in there... sometimes it's hard - it can be a very fine line when trying to lose.
:bigsmile:

ANewLucia

Did someone suggest eating below BMR (1000 cals multiple days a week?)...I mean really, to eat less than what your body requires to maintain daily functions...I just don't agree with that. Plus you are nursing too...

Maybe I read it wrong it has been a long day! I apologize in advance if I did.