As most of you know, I’m a proud breastfeeding mama. We’ve been nursing for 14 months, and do not have a set “end date”. But this also makes it tricky to lose weight. For me, when I cut calories, I lose weight and it doesn’t affect my milk supply too much. But since I’ve added in exercise, my milk supply is suffering, and little sister is nursing constantly. It doesn’t do either of us any good, and will probably result in no weight loss, or even weight gain at the end of the week. Finding the right balance of calories and exercise is proving to be a daunting task. So, I did some digging and found a breastfeeding group on Spark People that had some great information.
What I Found
Apparently there is a formula that can tell you the right amount of calories you need each day.
First figure out your “dosing weight”: Height in inches minus 60, multiply by 5, then add 100, then divide by 2.2. (this is “ideal body weight” in kg)
Then take your current weight and divide by 2.2 (this is “actual weight” in kg).
Next take actual weight in kg minus ideal body weight in kg, multiply by 0.25, then add to ideal body weight. (this is “dosing weight” in kg)
Now you need to convert your height to centimeters. take height in inches and multiply by 2.54. (this is height in cm)
Now do this equation:
655 + (9.6 x dosing wt in kg) + (1.7 x ht in cm) – (4.7 x age)
Lastly, multiply the final number by 1.2.
This is your energy expenditure. Typically you add 500 calories for breastfeeding and you would subtract 500 calories for weight loss. So i would just use the number without any adding or subtracting.
I found that info here.
According to that formula, and without adding or subtracting any calories, I ended up with 1595 calories. I’ve been eating between 1100-1300 calories, and working out, and have had a baby attached to me 24/7. So, I’m thinking I need to up the calories a bit. That way little sister gets more full per feeding, and I can still work out. Because, let’s face it, this flab ain’t going away on its own.
So, fellow breastfeeding moms, how many calories are you eating? Do you find it tricky to lose weight while maintaining a good milk supply? Even though little sister is 14 months old and eating 2-3 meals per day plus snacks, she still gets the bulk of her nutrition from nursing. Any advice you may have would be great!