4 THINGS TO KNOW ABOUT COUNTING MACROS WHILE BREASTFEEDING

I work with women in all different seasons – whether they’re currently pregnant, newly postpartum, years down the line from their last pregnancy, or have never been pregnant at all! And what I love so much about my job is that with each new client, I get to give them the tools they need to find confidence, stability, and wellness through simple, easy, and accessible steps. 

And when it comes to breastfeeding, I have had more than one client ask me, “Is it safe to count macros while breastfeeding? How do I know what my regime should be?”

If you’re wondering those same things, you’re not alone, and today, I’m going to break down the four main things you need to know when it comes to counting macros as a breastfeeding mom.

1. FOCUS ON FUELING YOUR BODY FOR RECOVERY

I know you’re probably eager to get your body to a new normal and feel like yourself again, but here’s the thing: counting macros is about fueling your body for recovery and preparation right now. 

Your body just went through a massive transition (good job, mama!), and now it’s time for you to give it exactly what it needs to build your strength back up, heal everything post-birth, and provide nutrients for your little one. 

If you’re looking at this as an opportunity to jump back into cutting baby weight, I hear you, but let’s take things slow. It’s easy to forget that this is the time to rebuild and give yourself grace. So take it day by day, nourish your body, and enjoy time with the newest addition to your family. (And when your body is ready for fitness and a stricter regime, I’ve got you!)

Related: Realistic Expectations for Postpartum Moms

2. KICK THE CALORIES UP A NOTCH

I cannot stress this enough, but what you were eating before – or even during – pregnancy is probably not enough to support a hefty and healthy milk supply. My rule of thumb when training clients is to have them eat 500 calories above their caloric goal while breastfeeding so that they can (when they’re cleared for working out) see results and provide their baby with all the nutrients they need.

I hear from some moms with infants that it can be hard to take care of yourself when you’re in that season and believe me, I’ve been there. But finding the time to shower, read a good book, do your skincare, and eat healthy, nutrient-packed meals a few times a day will make all the difference. 

You’ll have more energy, and you’ll be keeping your milk supply stable.

3. WHAT YOU EAT MATTERS

OK, so you know how earlier I said you want to aim for about 500 calories more than what you were eating previously? That’s still true, but I’m not talking about 500 calories of anything and everything. 

I am all for a treat here and there, but counting your macros and fueling your body with nutrient-dense foods will keep your energy up, improve your sleep, sustain your milk supply, and keep your metabolism running at a healthy rate. 

So what you eat matters, and whole foods like the ones listed below can make a world of difference for your body’s overall health and healing. Plus, these have been shown to increase your milk supply. 

• Whole greens 
• Green leafy vegetables 
• Flax seeds 
• Healthy fats like almonds and avocado 
• Fennel 
• Garlic 
• Oats 
• Eggs 
• Coconut Oil 

Now if you’re looking for some inspiration on how to add these ingredients to your meals, my Nourish cookbook has a ton of super delicious and easy (I mean it!) recipes that are macro-friendly and packed with protein.

Related: Will My Milk Composition Change If I Workout?

4. THINK LONG-TERM

Lastly, if you’ve never counted macros before and you’re going to start during your breastfeeding journey, I want you to think about it in a long-term, sustainable way. Counting macros is a great way to reach your fitness goals, and I’m all about supporting women on that path! But it’s also a fabulous way to understand your body better and ensure you’re checking all the necessary boxes. I always want my clients to understand and see the bigger picture, outside of wanting to hit a certain number on the scale or up your lifts by X amount.

Related: Postpartum Miracle

LET'S FIND YOUR MACRO COUNT TOGETHER

We all have a unique macro count that supports everyday function, efficiency, and wellness, and I can help you find it!  If you need support calculating your specific macronutrient numbers for your body and diet history, my team and I would love to sit down with you and develop a customized macro count. We also offer 7-day meal plans for regular, gluten-free, dairy-free, or vegetarian preferences if you want a little more guidance while you practice fitting in all the good foods!

If you need help navigating your nutrition, I am a fitness/nutrition specialist and would love to help you develop a customized macro count or walk you through an eight-week program. You don’t have to do this alone, so get in touch today and let’s get you the resources and support you need!

I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.

I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.

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