Registered Dietitian in TX. Here to answer questions.

Hi- I'm 25, 4 months post partum, working to lose baby weight. I'm breastfeeding exclusively and wondering how to calculate that in. I have been eating between 1200 and 1600 calories per day, exercising 6-7 days per week (running, HIIT, circuit training etc) between 40-60 minutes each day. My supply has decreased some, but my baby is a chunk and is still in the 85th percentile so he's not exactly starcing- I'm just not storing as much extra now.

I'm currently 186, eat between 130 and 150g protein per day, 40-50 g fat, the rest carbs.. am I eating enough? I'd like to lose this excess fat but I don't want to sacrifice muscle. And how far will I be able to drop my body fat % while breastfeeding?

I'm a 35 year old women that is 5'6, weighing 210. I just recently quite smoking and gained 10 pounds. I feel the weight and it's horrible. I have never been this big. I started gaining weight major a couple years ago. They diagnosed me with fibromyalgia, I went off pills because they said they were weight gainers, I don't have junk in my house. I don't know what to do to lose weight anymore. I am limited at times for its difficult to walk but I still walk about 1-1/2 hrs per day, eat good, etc. I find that my legs are very swollen that I'm unable to walk where my skin is tight and hot. HELP. I just don't know what to do anymore. I detoxed a couple weeks ago by a recommendation by my massage therapist, I did everything to a t and didnt even lose 1 pnd of water. The water retention is horrible.

Thanks so much for all the great advice!

My question is about my boyfriend. He joined me in creating a healthier lifestyle about 4 months ago. He's 33, 6' 2", started at 450lbs. He's lost nearly 50lbs now and I'm SO proud of him!

My concern is that his deficit is usually very large. He typically eats 2200-2500 per day, which is at or below maintenance for his goal weight of 250lb. He's satisfied with his diet, feels good, and is losing steadily, but if he hits a plateau won't it be harder to break?

Thanks again!

If he plateaus he just needs to cut calories. Just like everyone else. The difficulty of breaking a pleateau depends on the individual.

Well, that's what I've told him and why I've encouraged him to up his current intake a bit, so he's got a little more room to move down if he needs to.

Is there any way to help avoid a plateau?

Hi- I'm 25, 4 months post partum, working to lose baby weight. I'm breastfeeding exclusively and wondering how to calculate that in. I have been eating between 1200 and 1600 calories per day, exercising 6-7 days per week (running, HIIT, circuit training etc) between 40-60 minutes each day. My supply has decreased some, but my baby is a chunk and is still in the 85th percentile so he's not exactly starcing- I'm just not storing as much extra now.

I'm currently 186, eat between 130 and 150g protein per day, 40-50 g fat, the rest carbs.. am I eating enough? I'd like to lose this excess fat but I don't want to sacrifice muscle. And how far will I be able to drop my body fat % while breastfeeding?

Well the most important thing is that your baby is getting enough milk. If you start to run dry from cutting calories too hard, you should increase a bit. You can burn about 250-500 calories extra from breastfeeding daily. Make sure you are drinking plenty of fluid and feeding and pumping often so you don't run dry.

Chubby babies make me LOL

You may or may not be eating enough. If you are losing more than 2lbs per week, you may want to go easier on your calorie cut. Use your objective measurements as a guide.

He's definitely getting enough- still gaining weight.

As for me, I lost almost 10 lbs the first week I cut hard (or at least the first week I tracked my calorie cut), after sitting at the same weight for a few weeks. Since that first week, I've been at a bit of a standstill weightwise but I am still losing inches...