Help!

mlm9684 wrote: »

janejellyroll wrote: »

I can't see a picture in your post. Not sure if the issue is on your end or mine.

If you told MFP you wanted to lose 2 pounds a week, the goal it gives you already puts you at a deficit. Just accurately log and eat that much. The goal doesn't include any intentional exercise, so you get more calories to eat when you exercise. This just puts you back at your original deficit so you can lose your 2 pounds a week.

I understand what you're saying, but why am I gaining more calories for ones I've worked off? Lol seems so confusing

Also, not sure if you're familiar with breastfeeding, but would you say 1700 is a good amount of calories to keep up supply but also lose weight?

Let's say MFP gives you a goal of 1,700 to lose 2 pounds a week. That means the estimate is that you use 2,700 calories a day to run your body and do your regular everyday activities. If you eat 1,700, that's a deficit of 1,000 calories (resulting in about 2 pounds a week lost). If you do additional exercise above and beyond everyday activity, you've made this deficit bigger. Let's say you burn 200 calories. Your deficit -- if you just eat 1,700 -- is now 1,200.

Bigger isn't always better when it comes to a deficit. You want to eat enough to feel satisfied, you want to get the nutrition you need to fuel your activity, and a deficit that is too large will result in unnecessary muscle gain (and can also lead to things like hair loss and cravings). So your new goal is now 1,900 -- to bring you back to your original 1,000 calorie deficit.

I'm not familiar enough with the calorie needs of breastfeeding women to offer an opinion on that, but I know lots of people here do have that experience. Maybe someone will be able to offer some insight. I have read that generally women need 300-500 extra calories a day while breastfeeding, but I know this will vary depending on how much milk you're producing, etc.