Alright yall, here is my story. I was fortunate enough to be able to breastfeed my first 2 babies. I was also super lucky in that while nursing, weight literally fell off. I was lazy. I didn’t eat healthy or exercise (if anything I ate more). The following pregnancy with Henry, I gained around 16lbs in my first trimester alone, and a few extra in second. I kept this on and became pregnant again a year and some change later with Jack. I gained an additonal 30 pounds during my pregnancy with Jack. I was unable to breastfeed this time around due to my mastectomy in 2020, so the weight did *not come off.
Around 9 months postpartum I was pretty done with not fitting my clothes and feeling uncomfortable. I knew that any sort of restrictive diet or rigorous exercise wasn’t going to work for me. Insert: Macros. I started reading about macros and thought this would be something I could actually manage to do. I loved that it focuses on lossing fat but maintaining or building muscle. The last thing I wanted to do was some diet where I just starved myself and lost muscle tissue. Macros refers to fat, carbs, and protein (key). Women typically need to eat 40% protein, 35% fat and 25% carbs. I calculated how much of each my body needed by:
Body weight example: 160 x 8 (this is how you get your BMR or basal metabolic rate. aka what you burn at rest). Add 200-300 cal to BMR = 1580 cal/day.
1580 x .40 (for 40% protein) =632 cal per day. Divided by 4 because there are 4 cal per gram of protein = 158 grams per day
1580 x.35 (for 35% fat) = 553 cal per day. Divide by 9 becasue there are 9 cal per gram of fat = 61 grams per day
1580 x.25 (for carbs) = 395 cal per day. Divided by 4 becasue there are 4 cal per gram of cabrs = 98 grams per day
After I figured out my macros, I downloaded my fitness pal. This has been super helpful in showing me exactly what is in the food I consume. I have the hang of it now, but for awhile I scanned the barcodes on my food and up popped how much fat, carbs, and protein were in it. (If eating out I just look up the nutritional menu in advance, or take a guestimate and make a healthy eating choice.) It is hard for me to hit my macros exactly, so I really try and aim for at least 100g of protein per day. Filling up on protein first is key! If anything, I try and get as close to hitting this goal as possible. Since eating this way, not only have I enjoyed my food, I am full, have lost 20lbs, and am gaining muscle mass. I also don’t crave sugar very often and most coffee drinks now taste too sweet. I don’t think about food as regularly either. I am going to share some of my favorite meals and snacks with you guys!
Starbucks order: Grande Americano with a spalsh of vanilla sweet cream
Chick fila order: Market salad with light italian dressing + 4 grilled nuggets
Chiplote order: Salad bowl with steak, black beans, extra fajita veggies, salsa (or 2)
Homemade pizza: Crescent rolls laid out, 2.5 cups egg whites on top mixed with ranch seasoning, baked
Something sweet: Halo top chocolate ice cream or raw almond butter with cinnamon on an almond flour tortilla
Flavor for my water/ replacement for wine in the evening: Liquid IV (pina colado flavor at night time) OR blood orange seltzer from trader joes
Quick easy meals because I have 3 kids:
-Frozen shrimp with cottage cheese melted into marinara sauce
-Frozen salmon or turkey burger (I will put TJs vegan pesto or chiplote sauce on it)
-“Healthy noodle” from costco with coconut aminos and some rotissere chicken
-“Chiplote” bowl: riced califlower (frozen from costco), black beans, meat, lettuce, Chiplote sauce from trader joes, salsa
-Beefy cheese burroito: ground beef or turkey cooked with taco seasoning and wrapped in a whole wheat/low carb tortilla with low fat mozzarella cheese
-Omlette with egg whites, chicken sausage, low fat mozzarella, and maybe some greens! I add hot sauce too.
Truly, you can make most things macro friendly! It is just some substitues here and there. Personally, I struggle to finish carbs and protein and the fat is where I have to watch out (dressing, sauce, dips..etc). If I know am I having a special dinner go ahead and account for it so that you eat accordingly for breakfast and lunch! I am rarely hungry for breakfast (I love eating later in the day), so making myself have breakfast has been harder, but also great for my body! Starting the day with protein as your muscles rebuild from the night is SO good for fat burning. I add a healthy carb (blueberries) and chai seeds to my protein shakes to help with fat burning as well.
A few weeks into marcos, I started working out. I LOVE Lindsey Bomgren nurishmovelove on youtube for a quick 20-30 min strength training exercise. (and its free!) I currently am doing her MetCon100 challange and im obsessed. She focuses a lot on postpartum, mobility, and pelvic floor which is so helpful.
Happy to share more if you are interested!
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