1500 calories and breastfeeding a 3 month old

[GG300]

I am exclusively breastfeeding my 13 week old and would like to lose some weight before an upcoming event in September. Has anyone successfully breastfed in a fairly excessive calorie deficit? I am eating very high protein and exercising moderately. My maintenance calories (without accounting for feeding) is 1800 calories.

I’d think if you’re exercising moderately and breastfeeding then 1500 isn’t enough but that’s my opinion x

I haven't, but when my baby was very slow to gain weight the midwife advised me to eat higher fat food as it goes into the milk for the baby as well, so I would be cautious of cutting calories too much as it will impact the baby's milk too.

You would be better off focusing on weigh training in a way that is safe and appropriate for you, and toning eg yoga and pilates. Plenty of brisk walking, use inclines in the park.

Make sure your calories are highly nutritious for you. Keep well hydrated.

1500 calories sounds like far too few.

I tried losing weight whilst breastfeeding and it did drop my milk supply (I had a fairly substantial over-supply so it wasn’t the end of the world but it would have been more of an issue if I’d started with a lower supply).

The thing I found most helpful was doing Weight Watchers (they have an option for people who are breastfeeding). It was more gradual weight loss but worked well without dropping my supply (and I wasn’t hungry because you can have unlimited fruit/veg and lean protein).
I also liked doing the first week of couch to 5k for fairly gentle exercise or doing 10k steps per day (if you’ve recovered fairly well then it’s nice just taking baby for a walk in the pram).
I also did some postnatal yoga/pilates and physio exercises for recovering from diastasis recti (which helped me recover, improved my core strength/pelvic floor and improved the appearance of my stomach).

I’d really recommend taking a gentle and steady approach at this point. I’m one year postnatal and just starting to do more vigorous exercise and slightly stricter dieting.

I remember being told that breastfeeding uses 500 to 700 calories a day. That would leave you with 800 to 1000 calories to function which doesn't seem a lot to me run on!

I certainly dropped 2 stone in 6 months without changing how I ate while breastfeeding. Since you're solely responsible for sustaining another life right now, it doesn't feel like good sense to restrict your diet so much.

Operating a calorie deficit while bf is a terrible idea for the baby and for you. The baby will want up to 600kcal/day and some of that will be lost as spillage, upchuck, left in bottle if you're pumping etc.

You can lose weight and BF but that deficit does sound a bit extreme.

Are you taking a good vitamin and mineral each day? You’re unlikely to be getting enough calcium and iron for both of you on that kind of restricted diet.

Is it only weight loss that you want to do or are you focusing on muscle tone as well?

Your baby is so little and it’s really early days post pregnancy, your body will keep changing for a while irrespective. I wouldn’t try to eat less but make sure what you’re eating is really nutritious, drink plenty of water, eg fill up with oats and eggs rather than white carbs.

its worth remembering though that not everyone loses weight when breastfeeding. I tried a calorie deficit and weight watchers and I didn’t lose anything at all. The moment I stopped BF when my son was fully weaned the weight dropped off me! I’m talking 1.5 stone in a couple of months.

Some people’s bodies just hold onto the weight whilst they BF.

Forgot to add this link about losing weight whilst BFing

This. I struggled to lose weight until the baby was almost fully weaned. I wasn't eating excessively and was very conscious of my diet, but the weight didn't shift.

My anecdata is that heavier women seem to lose weight more easily when BFing. 'A few pounds' women hold onto it. It makes sense in that your body is trying to keep the baby nourished and being pretty overweight means you have some to lose but if you are almost at an average weight, you don't really.

Purely psychologically, you are a mum. You've done the most miraculous thing humans (well, half of them) can do, produce life. By all means aim to be healthy for yourself. But wanting to lose weight for an event very soon after giving birth may be buying into an idea of who women should be. Only you know if it is.

13 weeks! Don't be mental. Eat and drink properly... do your kegals.

Nailed it! This!

Your baby is tiny, now isn't the time to be stressing about weight loss. Just eat healthily.

This 100%

i think I read that breastfeeding boosts your calorie needs by 800 a day.

Weight fell off me when I was feeding, despite my donut intake.

I would just eat a healthy diet rich in protein, calcium, good fat and vitamins, and ditch any junk / empty calorie snacks.

I was comfortably eating 4 meals a day whilst breastfeeding and still lost weight.

I'd recommend baby wearing (it's effectively resistance training) and getting yourself out and about on a decent walk twice a day with the baby in the carrier. It's good for both of you.

I couldn't recommend calorie restriction (and it never occurred to me whilst I was breastfeeding as I was ravenous). I agree with someone else that 1500 calories whilst breastfeeding would in theory leave you with 800-1000 calories a day which doesn't seem enough and it could impact your milk.

1500 calories sounds very low, I’d be cautious about that. My maintenance calories when not breastfeeding are a little higher than yours and I’m currently eating about 2000 calories a day (so over my non-breastfeeding maintenance level) and dropping 2lb a week - my little one is 4 months so probably a similar milk intake to yours. I’d maybe consider eating 1800 or 1900 a day which should still have you losing but hopefully wouldn’t impact your milk supply, and as others have said, healthy whole foods and plenty of fruit, veg, protein, calcium etc.

Currently feeding a hungry 5m old - I missed my lunch on Friday (very unlike me) due to a badly timed visit and a school run. I think it would have put me around 1500 for the day after my dinner. I had hit the biscuits by 9pm because frankly I was absolutely bloody starving - I'd be worried about a drop in supply AND sabotaging yourself with sugar later in the day when you're absolutely ravenous.

I don't think it would be nearly enough and would probably effect your milk supply. I would just focus on eating healthy foods, rather than a deficit. Your baby is still really young and it's early days!

I'm breastfeeding an almost 9 month old and eating about 4000 calories a day for maintenance!

How are you getting on now @GG300?

Dud you manage to look at the article I linked to?

I don't think it would be safe for baby.