Breastfeeding mom wants to gain weight

DEAR DONOVAN,

I had a baby a year ago and I am still breastfeeding. I am desperate to gain some weight, but I am a picky eater and a single, busy mother who hardly makes time for eating. I am 30, 5 ft 10, and 110 pounds, and I want to get to about 130 pounds. My diet consists of, most times, an egg sandwich and coffee for breakfast, small lunch of meat and carbs, and the same, or a cheese patty and soda for dinner. I munch on my son’s snacks, and occasionally will have nuts. I was always small statured, and didn’t gain much weight throughout my pregnancy. I want to change all that now, but I don’t even know where to start with trying to bulk up. I can’t afford fancy shakes or fancy foods — the most I can do is increase the amounts of what I am currently eating. However, most times I have no appetite. How can I increase my appetite and then eat the right foods and gain some weight?

Breastfeeding is one of nature’s ways of getting new moms to lose weight and get back into shape. In fact, exclusively breastfeeding can burn up to 500 calories per day and by extrapolation about one pound per week. However, in your situation you did not gain a lot of weight in pregnancy, so by extension you do not have a lot of fat to use up in breastfeeding.

Basically, some of the extra weight gained in pregnancy is just stored food for the baby. But you did not store a lot of fat during pregnancy and to top it off you are also a picky eater. The fact that you are concerned about your weight loss would suggest that your calorie intake is not enough to sustain breastfeeding as well as your own health.

So overall your calorie intake will have to be increased so that your weight loss can be slowed or stopped. However, a major concern would be that your appetite is nonexistent at this time.

The first thing I would suggest is that you have yourself checked out by your doctor just to make sure there is no underlying problem why your appetite is poor. Once this issue has been settled and sorted out, the next thing to do is to increase your calorie intake so some of the extra calories can go into breastfeeding as well as stabilising your weight.

The first thing you can do is to consciously try to eat a bit more. For example, when you get dinner or lunch, etc, try and increase the portions and eat it all. In this way you will increase your calorie intake. Over time your stomach will get accustomed to the new amounts of food you eat.

However, a word of caution —it is not only important to eat food for weight adjustment, but also to be healthy. I noticed that your diet is not as good as I think it should be. A poor diet can block up the bowels and reduce your appetite. So your food choices should also be taken into consideration. In addition, it should be noted that it is easier to drink than to eat so you can use this principle to introduce extra calories. For example, homemade shakes, fruit juices, soups and porridges can be added to your diet. Also, a thicker porridge or shake can add more calories than a thinner shake or porridge.

The aim is to increase your calorie intake in a healthy way for you and your child. Seasonal foods such as pear and ackee do pack a good amount of healthy calories. In addition, doing even 15-20 minutes of muscle-building type exercises three days per week initially will allow you to put on some muscle and may even open your appetite. Building muscle could increase your weight and also help you to reduce stress. Stress could be a big factor in your poor appetite as well.

We will answer your weight-related questions

Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, 39 Lady Musgrave Road. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.