How to avoid slowing down metabolism?

ubermama
ubermama Posts: 5
edited September 24 in Health and Weight Loss
I have been told that under 1200 calories per day the body goes into starvation mode, metabolism slows, etc. I want to avoid that and keep my metabolism active. That said, I am a nursing mother and I have to add 500 calories per day so that I may make milk for my baby. So now I'm up to 1700 per day minimum to avoid slowing my metabolism, is that right? MFP tells me that if I want to lose 2 lbs. per week that I should eat about 1800 calories per day. Then, I add in the 500, right? So 2300 per day? Or do I just ignore the 500 per day as long as I don't dip below the 1700? My weight is currently about 270. I want to take advantage of the fact that nursing helps weight loss but I do not want to put my body into a slower metabolism mode. So can you help me make some sense of this? I fear that if I shoot for 1800 calories and accidentally have a very active day (it happens with little kids) that I might not get enough and I don't want to harm my metabolism.

My other question has to do with exercise. Does exercise increase metabolism, or is it the added muscle that increases it? Is it possible to exercise so much that one decreases their caloric intake into starvation mode, and thus makes it harder to lose weight? I have a friend that is eating 1200 a day and exercising like a maniac and she is not losing.

Thanks so much for your insights!


Trish

Replies

  • NoAdditives
    NoAdditives Posts: 4,251 Member
    If you are breastfeeding you really shouldn't be trying to lose weight. You need 300-500 calories on top of your maintenance calories, not your weight loss calories. If you don't get enough calories and nutrition you risk losing your milk supply and you can compromise the nutritional quality of your milk. Your body will take care of itself first and will put any leftover nutrition into your milk. The only way your milk has the complete nutrition your baby needs is if you are getting the right amount of calories and are eating a healthy balanced diet.

    You'll have plenty of time to lose weight once you're done nursing. For now, just enjoy your time with your baby.
  • Wolffeathers
    Wolffeathers Posts: 38
    If you have an active day, eat a bit more.

    Excersise increases your metabolism while your working out. There is conflicting data on how much there is a "after burn" for the cool down period. Also, muscle uses more calories than fat (the reason someone that has a lot of muscle can seem to eat anything they want, and not worry about gaining weight).

    If you need to add 500 calories for breast milk, than I would ASSUME that you would add it to the amount MFP gives you. You can manually change you calories on the Goal page, after you figure the amount you need, add 500, and put it in manually.

    I'm sure as a new mother you have some sort of doctor. Talk to that person, and ask these questions. They will be able to give you a better idea on the correct answers for YOU. The data that we all have is general. You may need to eat 2400 calories to lose two pounds a week (this I doubt, but it's possible). This is a boat I'm in, going by the suggested calorie amount, I'm losing weight just a bit to fast. So I have to up the amount.

    Also, I'd invest in some sort of body tape measure. New moms seem to gain muscle fast, so you may not lose weight, but lose inches. And, honestly, that's the goal, to lose the fat. If your 270 and packed with muscle, your' not overweight.
  • NoAdditives
    NoAdditives Posts: 4,251 Member
    Regarding exercise, you have to eat the calories you burn. Exercise does increase metabolism but you still have to feed your body. MFP already has you at a calorie deficit, so even if you didn't work out you would still lose weight. So when you exercise you have to eat your exercise calories, especially if your daily calorie goal is low, like 1200.
  • Belle_Fille
    Belle_Fille Posts: 469
    im breastfeeding and trying to lose weight.
    it can be done!

    it is suggested that you do not go below 1800cals while nursing. 1800-2500 is ideal. the 2500 would be for nursing a baby who is latched and nursing quite often. then obviously the lower cals would be for babies who dont nurse as much.

    i just lowered my cals to 1600 but my baby is 14m old (tomorrow) and isnt nursing as often anymore. keep an eye on your milk supply and make sure it isnt diminishing. if it does, you need to up those cals!
  • ubermama
    ubermama Posts: 5
    These are great responses. My baby is 4 months old, nursing exclusively with no table food and he is also HUGE so I know he is getting a ton. I have met with the nutritionist at WIC who agreed that I am using AT LEAST 500 calories to feed him daily right now.

    My appointment with the nutritionist was 2 weeks ago, and she didn't really give me an answer as far as what is the minimum. I want to make sure that first and foremost I can make full quality milk for my baby, and also very importantly that I do not slow my metabolism.

    Right now when I log in, MFP gives me 1890 calories at the beginning of the day. I then add "Nursing, Nighttime Feedings" to my foods which is -200 calories, and "Nursing Mother" which is -300 calories. This changes my caloric maximum to 2390. Right now I am following this guideline, which will target me to lose 1 lb per week. If I want to lose 2 lbs. per week, that is where things get dicey and I wonder if my milk production and/or metabolism might be negatively affected. I'm asking BEFORE changing my calories downward.

    My doctor and nutritionist at WIC both said that breastfeeding is nature's way of helping mothers get rid of pregnancy weight and since breastfeeding helps reduce weight that now is a great time to start. A little over a year ago I was 323 lbs., and the weight I have lost has been primarily due to pregnancy - I don't do pregnancy well and I always lose a lot of weight. My goals were to not regain the weight after the baby was born, and then to start losing more weight during the nursing months. Pre-pregnancy I was a size 26 and now I'm down to 18/20 at 270 lbs.

    I'm being careful about the exercise. As I said pregnancy is very taxing for me and I also have old injuries, so I do belly dancing, and I aspire to try Zumba when my doctor clears me for something more difficult. I love that housework counts!
  • whatheH
    whatheH Posts: 2
    I think you are a smart girl, if you dont feel right you will change what needs to be changed. I have always been told (with all 4 kids) your body will take what it needs for the baby and leave you with the rest
  • valeriebpdx
    valeriebpdx Posts: 497 Member
    Agreed ^^. Everything I have read indicates that 1800-2500 is perfect for an exclusively nursing mom. You can cut it a bit more when your baby starts table food. It is also true that the body prioritizes the breastmilk in nutrient and energy usage and takes what nutrients are left over for the mom. It's evolutionary. Good luck!
  • ubermama
    ubermama Posts: 5
    Thanks ladies. That's good to know! Making quality breast milk is my #1 priority so I'm glad my body works like that. Here's to hydration, too!
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