I've been dairy and soy free for LO's allergy for a little over 7 months now. I've lost all the baby weight and then some. I want to be able to continue to nurse and not lose much more weight. I'd be ok with losing 5lbs more but nothing more than that.
My question is this: how do I work out without losing weight? Eat more? Not do a lot of cardio? I'm lost!
kiwi / 543 posts
You'd increase your calories to make up for any deficit you'd have created with your cardio. It's important for heart health to exercise, I wouldn't give that up.
So if you burn 300 calories running for 30 minutes, have 300 worth of extra food ... a post workout snack, apple & peanut butter or some trail mix.
HTH 
nectarine / 2217 posts
i would eat more! Healthy stuff of course (protein, complex carbs, etc!) ... unfortunately I don't have this problem right now, but maybe one day! good for you for working out!!
blogger / eggplant / 11551 posts
I would eat more, but healthy foods - what about adding healthy fats into your diet? And instead of cardio, focus on strength training to maintain your muscle tone while maintaining your weight.
pomegranate / 3383 posts
You wouldn't lose weight unless you're burning more calories than you're taking in. Like @Mrs. High Heels recommended, I'd focus on eating good fats and proteins and increasing your strength training (I.e. building muscle...which weighs more than fat :)).
pear / 1632 posts
To maintain your current weight: take your current body weight and multiply it by 10, then add 300 calories. That is the base amount of calories you need to eat on days of rest or no exercise. On days you workout, take the number of calories you burned in the workout and split it in two. So if you burned 500calories, add in a pre exercise snack of 250 calories and a post exercise snack of 250. Either way, replenish the calories lost during exercise and you'll maintain your current weight.
pear / 1570 posts
@Mrs. High Heels: OMG. I've been on both ends (wanting to lose and now, wanting to maintain) and honestly, they are both hard! I eat a lot right now and really no junk so the thought of eating more is scary. Although I suppose if I work out I'll be hungrier?
@jh524: Thank you for that breakdown! Just what I needed to not be overwhelmed by eating more.
Any ideas for healthy fats? I do both olive oil and avocado daily. Not sure what else I can add there.
Also - I think I struggle with the protein. I usually have beans and poultry at lunch, a lara bar in the afternoon and pultry/beef for dinner. Are there any other options? Yogurt is out because of the dairy/soy allergy.
GOLD / papaya / 10206 posts
@littlebittyhouse: I added in flax and chia seeds, and recently hemp harts to increase my protein and fats without taking in dairy. I love sprinkling the hemp harts on my salad, they are basically tasteless but at a little extra oomph.
pear / 1632 posts
Your welcome, For healthy fats add in nuts and seeds, like walnuts and sunflower seeds. For protein you could add in salmon, tuna, soy beans and the nuts and seeds have protein too.
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