By Kate Horney
How many calories to eat while breastfeeding to lose weight…
I was 5 months postpartum when I began training for my very first bikini competition.
I was SUPER worried that my training/diet would affect my breast milk supply, and I promised myself that if I noticed a decrease in breast milk production, that I would stop immediately and save the goal of getting on stage for another time! It just wasn’t as important as a healthy child.
But do you want to know what’s awesome?!
I figured out a nutrition plan that allowed me to accomplish BOTH goals:
1. I was able to exclusively breastfeed my son
2. I was able to burn fat & get in the best shape of my life
Not only was there no decrease in my breastmilk supply, but I was actually able to get in competition shape while exclusively breastfeeding AND pumping extra to freeze (In fact, I STILL have breastmilk stored in my freezer that we haven’t used… and Jackson is almost 16 months old!)
I have several clients in my local boot camp and online postpartum fat loss program right now who are currently breastfeeding, and one of the most common questions that I receive from these breastfeeding moms I work with is: “How many calories should I eat while breastfeeding? and what do I do to lose weight?”
They feel selfish saying that they want to lose the weight…
(But let’s be real, what new mom ISN’T trying to lose her baby fat?)
And they are worried that trying to get back in shape may affect their breast milk supply.
I get it. I’ve been there, done that!
But I’ve come to tell you today that it CAN be done.
Those goals are NOT mutually exclusive.
I was able to train and compete (and place at the TOP) of my very first bikini competition at 7 months postpartum WHILE breastfeeding!
And there is no doubt in my mind that you can reach your goals too.
I’m typically not a big fan of counting calories…what busy mom has time for THAT?!
First, when it comes to breastfeeding and fat loss, both calories AND hormones play a role.
The second reason I don’t like calorie counting (aside from being time consuming and completely ignoring hormones) is that caloric needs are something that is personal to each individual. The more lean muscle mass you have, and the more active you are, the more calories you can eat per day and still lose fat.
For instance, a woman who is 150 pounds and lifting weights can eat more than a woman who is 130 pounds and sedentary.
In addition, as a breastfeeding mom, you are not the only concern.
THE PROBLEM WE ALL WORRY ABOUT: You are a primary food source for your baby, and your body will need about 300-500 calories a day JUST FOR MILK PRODUCTION. If you dip TOO low in calories while you nurse, your milk supply can be affected, and you can start becoming malnourished as well!
La Leche League and other breastfeeding groups, books, and other references recommend that you do not go under 1800 calories a day while breastfeeding an infant. But remember, caloric needs are something that is personal to each individual.
So how do you REALLY know how much your body needs?
You need energy to get through the day and to keep up your supply, yet still want to be eating in a way that promotes fat loss, right? How do you know the right amount to eat to keep up your milk supply if you don’t count calories?!
THE CALORIE FREE SOLUTION: Personally, I’ve ditched counting calories and I use metabolic hormones as my guide to find the correct calorie level for my body.
If you’re a breastfeeding mom trying to lose fat, I recommend you do the same.
I call it the BeyondFit Breastfeeding Guide and it’s an easy way to know if you’re on track to burn fat AND keep your milk supply up.
Don’t waste any more time on yet another diet which fails you.
I’m here to help you unlock the BREAKTHROUGH SOLUTION you’ve been searching for.
I’ve uploaded 12 weeks of my own personal workouts and nutrition plans to reveal how busy Moms like YOU can burn fat and get your body back – in less than 3 hours per week.
I did it. Now it’s your turn.