exercise and breastfeeding
I just got a gym membership and have been running about 3 miles a few times a week on the elliptical.i looked online and it says even vigerous exercise shouldn't affect my supply but im just wondering if anyone can share experience? I have been nursing a little over a year so my supply is established. I dont know if its all in my head but it seems my little one is fussier and nurses but doesnt fall asleep like he usually does.any input would help thanks!
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What I'm doing is using MyFitnessPal To keep track of what I eat which helps track of calories, protein, fats and carbs too.
I'm doing the 21 day fix. I'm a beach body coach so so fun. But I've been into fitness and nutrition since a teen, so I have taken actual courses in college on these topics.
Anyways, due to my height and body build, my regular calorie I take should be 1200 nothing less. But since I'm bf'ing again, I set my goals to be 1700.
The type of calories counts too, complex carbs, low sugar, no dairy or meats for me (both affect me negatively).
But yes, use a chart to help you figure out for your age and height what your numbers range should be. Then add 200-500 calories to ensure milk isn't affected.
4-6 meals is best, keeps the metabolism always going.
Weirdly calories in = calories out. So yes sort of you are replacing almost the same calories in/out.
But the exercising creates and builds muscle, which btw weighs more than fat. But muscle is what you need and it burns fat.
Thanks for your replies ladies! Although i drink tons of water,I wasn't replacing lost calories no wonder i felt so exhausted! This is a silly question but if i replace lost calories how can i lose weight? If i burn 500 calories can I just add in an extra sandwich and maybe peanut butter and banana or protein shake? I already eat alot during the day so not sure what would cut it. This is all new to me and want to be healthy but not start weaning for a little while.
@newly-wow thats awsome! Im glad there was no issue,makes me feel maybe im just overthinking it.its a big change for me because i haven't really did any intense exercise in a long time.
@Social- I think it could be a growth spurt too.he has so much energy lately! I wasnt sure if i should consume more calories? That would kind of defeat the purpose though since im trying to burn excess ones lol.
@social- that does sound fun! I'll definitely look into charts as a guideline.I want to be more toned overall, so im sure I'll still see results with a high calorie diet. Working out seemed to help me make better food choices .usually i always eat junk food but now i feel more conscious of what im eating and have been eating alot more of the right foods. Thanks for the suggestions: )