I am eight weeks postpardom. This is my forth time through so you would think I'd know what to do. In the past i just stuck to milder workouts while nursing because if I did a harder workout my supply went down and the baby was not satisfied. When I work out I really work out good and I love it, but I wanna make sure my milk is up, I wanna do both. So how many extra calories should I take per 30 mins of working out??
Thanks everyone. Yeah I forgot to give such details on me, I am 5 2, 115lb-ish now, 105 pre pg. I don't really pay attention to the scale, just the shape in the mirror. I am in excellent shape for just having a baby, I worked out all through my pg. My only area of concern is my belly. I do high impact for about an hour, four days a week and milder ones like Hula and Yoga in between. The high intensity ones are the firm seriese from the 80s if that gives you an idea of the type of workout, I feel it's cardio and toneing at the same time. I do all videos because I can't get out with the kids and I really enjoy the dorky routines of the 80s. I bet water was a factor in my milk shortage in the past, I do forget to drink! I eat enough beleive me, I want to know how much less I can eat so it will be easier to shed the last couple inches. I know eight weeks seems early but I know my body is ready, I started yoga days later, then by four weeks had worked up to what I'm doing now. Baby is getting her fill and I feel great. I couldn't find the calorie calculator on self.com, I made an account for myself. Could you tell me where on the page it is?
You are not an Angel today B. What is your problem and who was pg five years, you? You have to take care of yourself in order to be able to take care of your children, thats why when you are on an airplane they say to attach the oxigen mask to yourself before assisting others because what good would you be if you passed out while putting the mask on your children. You don't know me at all and you are rude! I revive myself with work outs and then feel enegized to meet my children's needs. I homeschool. I prepare every meal seven days a week except lunch on Sundays. I never go out without my kids, not even to the grocery store, so whats wrong with an hour of me time while my children nap or play? Maybe you should find time for yourself so you wont be such a spaz, you really should have slowed down while writing cause it made no sense. You want 100 what? And don't work out for me work out for you:)
I'm glad you asked this question. I have lost a lot wieght since having my son (seven months old) but would still like to lose 20lbs. I haven't really exercised because I am afraid that it will dwindle my supply. Good for you for getting back in shape so quick! The longer you wait to lose it, the harder it is to get rid of! WAY TO GO!
I think the lactation consultant told me that you need an extra 500 calories a day while lactating.
Talk to your doctor or midwife about this. Generally a hardwork out this soon after delivery isn't considered a good idea. Give your body time to recover. The isolation is a big concern. Can you join a play group I assuume from your description you have some strong religious beliefs? Do you have resources through that community to connect with other women? Homeschooling, the Denver Zoo, the museum and Botanic Gardens have classes for homeschooled kids - maybe there are moms there you connect with? You have choosen a path that isolates you and that isn't healthy - women need other women in their lives - we are born networkers. You need some time for youself too and not just working out.
Pregnant 5yrs. Give your kids a freakin break... It is not about you... Live for those babies....Not "your BODY" i want 100 and am done I will lose and exercise 4 you... stop being un- grateful.....
A.
I would think the important thing would be for you to drink something like gatorade, so that you keep your fluid and electrolytes up, then follow your internal mechanisms on hunger. I would drink gatorade before, during, and after working out. Key to keeping milk up, for me was to make sure I was really good and hydrated before during and after. Gatorade makes it easy. If you are worried about all the sugar, they have a lower sugar type. (I think it is called G2?). If I drank enough I knew it because I would have more milk after a work out vs. less.
Talk to you later,
R.
Do you know how many calories were appropriate to you before the little one came along (including the workout). Add 500 calories a day to that.
Even more important is drinking extra water. That is likely what made your milk production go down. Baseline for a nursing mom is probably about 12 glasses a day (8-oz each). For every 30 minutes of excercise you should add about a cup to a pint, spread over the time of the workout. You will loose about that much in perspiration. Do this whether you workout is aerobic or resistance training.
P.,
Eat to hunger and make sure that you are taking in good, nutritious food, and drinking plenty of water. Every woman's body is unique, and you will burn a varying amount of calories in each workout, so there really isn't a particular number that anyone can give you. Eat plenty of good food, and keep an eye on your milk supply. A great resource for specific lactation questions like these would be your local La Leche League leader or a local lactation consultant (there are free programs all over the Front Range that typically go through 12 weeks postpartum - I know Ft Collins, Greeley and Windsor all have Wee Steps programs. Call your local hospital or more information.) You also might enjoy getting to know other moms at your local La Leche League meeting. www.kellymom.com and www.llli.org both have many articles about breastfeeding. La Leche League's website has answer pages, ask a question options, and mother to mother forums. You can find those links at http://www.llli.org/resources.html?m=0
Best of luck,
S.
as a fitness instructor and trainer, "really going at it" isn't enough info...how many calories you burn depends on the activity and your personal body characteristics (weight, height, efficiency at the exercise)...At Self.com, they have a calculator that estimates how many calories you burn at different activities.
In general, running burns for a 135 lb woman approximately 300 calories in 30 minutes (going at a 6.0 pace). Weight training burns about 100 cal in the same amount of time. A kickboxing class is around 250 cal in 30 minutes, spin about 170. Hope that helps.
It depends how big your baby is. My son was huge and especially while working out I ate all the time. Every time I tried to eat less I ended up hungry. Especially where you are enjoying your workouts, just count on being able to work it off and eat healthy. I remember one night I ate a whole plate of Fettucini and then went to pick up my kids from where they were being babysat and they invited me to dinner as well. I sat down and ate lasagne, salad, and bavarian cream puffs until I was finally full. I have always been in shape, thanks to three years on a high school drill team, and I still look the same.
You need to take in an extra 500 calories a day in order to produce enough milk for your baby. This is just in general, not to make up for a workout. If (pre-pregnancy) you generally consumed 1500 calories a day, you need to be taking in at least 2000 calories a day now that you are breastfeeding. If you are working out, and trying to get back in shape, you need to probably consume at least 2200 or so to make up the difference. You can also take fenugreek or mother's milk tea (available at health food stores) to increase your supply, though at 8 weeks postpartum your supply is still adjusting (or at least mine was) so increasing it with supplements might cause uncomfortable engorgement. Good luck, and way to go on breastfeeding your kids in spite of being a young mom!
Wow! I don't have any advice for you as far as this particular question, but wow! How do you do it?! You must be so busy. I have an 18 month old and her new baby brother is almost 3 weeks old. I am soooo overwhelmed right now! Today was a terrible day, so when I read that you have 4 children, under 6 years old no less, I thought I should ask you for any words of wisdom... or encouragement! I am exhausted! Speaking of isolated, I need to meet some mommies! I live in Lakewood. Are you anywhere close?
As another mom of four, I have usually found that my body tells me when I am overdoing it, need to eat more, drink more, etc.
I wanted to mention Mothers of Preschoolers (MOPS). They have groups all over the place that meet every other week or every week and give you a break, plus allow you to connect with other moms. I did MOPS for five years when I first had preschoolers, and it gave me so much sanity and friendship. :)
Physical fitness is important, but social and emotional health is just as vital, so you can continue to have enough strength to keep up with your gang!
