back on track and breastfeeding?

[Katie Loesch-Meyer 71]

I'm 10 pounds above my pre pregnancy weight, and never hit my goal weight, so about 22 pounds above that (and it's a "high" goal weight...something reasonable for a 41 year old mother of 4 kids). My eating, particularly at night, is getting out of hand. Lots of head hunger. I need to get back to basics, but also worry that going too low carb or low calorie will effect my milk supply (baby is 4 months and exclusively breastfed). I'm looking for hints, advice, encouragement, etc.

I'm 5'1 if that matters...so short enough my calorie needs are pretty low, which stinks, lol. I'm trying to exercise but between homeschooling, caring for an infant, and being an author with a book deadline approaching, I'm struggling to make time. I know it needs to be a priority, but so does my writing, the kids, etc. Probably going to start 21 Day Fix or another Beachbody workout soon.

Anyway, thanks for any help.

[Berry78 4,259]

I recommend taking a few hours to sit down and really formulate a meal plan. Once that is done, then food no longer takes up much of your time.

Your meals need to be as nutritious as possible because the baby is taking your nutrients.

Eat 4 times a day, 2-3oz Protein, 2-3oz complex carb, plenty of veggies. Make sure you put some fat on your veggies to absorb the Vitamins. Nuts, seeds, avacados are good sources of fats too.

Limit fruit to 1-2 servings a day. No white sugar, white flour, or fried food.

[Katie Loesch-Meyer 71]

14 minutes ago, Berry78 said:

I recommend taking a few hours to sit down and really formulate a meal plan. Once that is done, then food no longer takes up much of your time.

Your meals need to be as nutritious as possible because the baby is taking your nutrients.

Eat 4 times a day, 2-3oz Protein, 2-3oz complex carb, plenty of veggies. Make sure you put some fat on your veggies to absorb the Vitamins. Nuts, seeds, avacados are good sources of fats too.

Limit fruit to 1-2 servings a day. No white sugar, white flour, or fried food.

That's very sensible, and so obvious I hadn't thought of it, lol!!! For complex carb....ideas? Baked potato, sweet potato, whole wheat bread (possibly homemade...i do have both a wheat grinder and a bread maker that have been sitting idle), whole wheat crackers, what? I dislike quinoa and rice.

Need to get the scale back out too. It's in the cupboard. Thank you.

For veggies I'm eating a lot of bagged salads...probably not the best in the world but I'm not a veggie lover so it gets me to eat them. I limit my choices to the ones with less than 12 grams of sugar per serving (including dressing, dried fruit, etc). The ones I get have broccoli, cabbage, kale, sunflower seeds, etc. But, I've been slacking on getting Protein in, and not eating complex carbs. That could be why I end up craving simple carbs. Maybe if I was getting a complex carb and enough protein I wouldn't crave the Cookies so much!

[Katie Loesch-Meyer 71]

I realized I've also been drinking when eating...a big no no for me. Going to watch that and see how that helps.

[rachelzf 13]

I realized I've also been drinking when eating...a big no no for me. Going to watch that and see how that helps.

I have been breastfeeding through the entire surgery process. liquid diet, post-op diet, etc. all of which is very low calorie, sometimes only 500. The pediatrician and lactation said that as long as I am drinking enough Water (64oz+/day) I will produce milk as normal. And guess what they were right! No dip in supply. It's a myth that you need extra calories to breastfeed. The fat composition of your milk may change but baby should be fine. Good luck!

[Berry78 4,259]

You may not need extra calories, but you do need extra nutrition.

Complex carbs like sweet potatoes and Beans are my favorite. Grains can be iffy.. your homemade bread sounds delicious, particularly if it contains 100% whole grains that you grind yourself... but if it sets up cravings, then it isn't the best choice for you. You'll just have to experiment. Maybe keep it to one slice of bread a day and do other things for the rest.

Bread freezes pretty well too. Slice it, then put into individual ziplock baggies. Freeze, then toast.

Corn has no real nutrition, avoid. Oats are pretty good, and don't forget about all the lesser known pseudograins like amaranth.