single mom feeling guilty when working out

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KMARIES021575
Posts: 4
6/6/12 3:48 P

I have been pushing pretty hard. As I mentioned my daughter is 10 months old. I plan to wean her and return to work when she turns 1 in August. I am a union carpenter and my job is quite physical. I have been off for a year and want to get back into shape. I was pretty physically fit when I got pregnant and even through out my pregnancy. But it sure feels like my body has hit the crapper in this last year. I have white carpenter pants that I have to wear that are pricey. I would like to try to fit into the ones that I was wearing while I was pregnant at the very least so that I don't have to buy more, but more importantly I want to be physically ready to go back to work. I have been doing quite a bit of cardio. Ranging from very high intensity (jogging and pushing baby up hills, etc) to mid-intensity. I have added a strength training workout to the mix now. It seems like the cardio day, I don't have as much milk supply as the strength training day. Maybe I am just paranoid. I drink PLENTY of water, so that's not a problem.

It's all so complicated. I had hear that I would lose weight breastfeeding. This was not my motivation AT ALL! I wanted to do what I felt was best for my daughter and was committed to breastfeeding no matter what. But, I totally did not expect the weight gain. Now I know that I wasn't getting enough calories because I was trying to minimally diet and I also know now that I certainly wasn't getting enough calories. I just didn't realize what was happening. I just knew that I was dieting and gaining weight. I am 37 years old. I don't know if age makes a difference with the hormones. I just really wasn't prepared.

I have given up on any weight loss for now. I only have 8 more weeks before I have to wean and I am just going to enjoy it and hope for the best once I "own" my body again. :) I have been a long time member of Sparkpeople. I know everything I NEED to do. And I have been pretty fit my whole life. This just really threw me for a curve ball. Having a body that doesn't respond to regular diet and exercise was really freaky!

Anyway, thank you for your responses and coaching. It really has been informative...even this late in the breastfeeding game. I will DEFINITELY refer all of my friends to your site!!!!

TANYA_BABYFIT
Posts: 17524
6/6/12 10:00 A

Regular, moderate exercise will not cause lactic acid to build up in your system. It is only when you reach your anaerobic threshold that you begin to produce lactic acid and it enters into your system. Unless exercise intensity is very high (above the aerobic threshold), there is little change in lactate levels in either maternal blood or breast milk (Dr. James Clapp, Exercising Through Your Pregnancy).

For most people who are neither very unfit nor extremely fit, you’ll be working close to your aerobic threshold, when your heart rate is between 65-75% of your estimated maximum heart rate. You can find more information about in the article Reference Guide to Exercise Intensity.

Be sure you are increasing your calories to match your increased energy needs (usually around 100 additional calories for each 15 minutes of cardio activity) and drinking plenty of water (8-10 cups on non workout days and more to cover perspiration losses on workout days) and you should maintain your milk supply to match your daughters demand as long as she is driving that part of the equation.

Tanya

As parents you establish the teaching, training and expectations for your child in the first 7 years of their life. After that you live out what you set up.

KMARIES021575
Posts: 4
6/6/12 9:44 A

Ok, I have a question about cardio workouts and milk supply. I have read a few things but am a little confused. I have been jogging/walking with the stroller. I pump up my workout to where I am burning about 600 calories (this according to my Polaris tracker). Am I at risk for decreasing my milk supply? What is up with the Lactic Acid?? My daughter is almost 10 months old now and according to her pediatrician, should get 20 oz of breast milk a day. Period! Is it ok for me to get this kind of high intensity cardio?

CATHY_CRAM_MS
Posts: 9315
5/24/12 10:39 A

Let go of "shoulds" and give yourself a big pat on the back for doing the best job you can. Negative thinking escalates, so try and think of something positive you did each day whenever those thoughts come into your mind.
It's summer and that means walking outside with the stroller, and other active fun things to do. Bikini's are way down on the list!
Cathy

Catherine is the co-author of "Exercising Through Your Pregnancy" with Dr. James Clapp, and author of Fit Pregnancy For Dummies, published by Wiley Publishing in 2004. To learn more about these books or buy them online you can find them on www.amazon.com.

Cathy also provides Prenatal & Postpartum Fitness Information and certification courses to Healthcare Professionals. Click here to learn more.

TANYA_BABYFIT
Posts: 17524
3/1/12 9:49 A

My guess would be that you are not eating enough to support breastfeeding and using the maternal fat stores and your body is in conservation mode. During the first few months of breastfeeding, moms need to increase their calories by 200 calories over their pregnancy needs and more if they are exercising. Many times moms will cut calories to lose weight which just encourages holding on to maternal stores instead of using them. Here is an article that can explain more and give you ideas about how to turn things around. If you increase your intake and gain a few pounds, don't freak out of stop, it is just your body holding on to additional water and energy incase the increase doesn't stick around. After a little while of consistent increase while continuing to breastfeed you should begin to see the weight drop steadily.

Getting Back to Your Pre-Pregnancy Weight While Breastfeeding

Tanya

As parents you establish the teaching, training and expectations for your child in the first 7 years of their life. After that you live out what you set up.

KMARIES021575
Posts: 4
2/29/12 8:26 P

I have been really really hard on myself for not losing this baby weight yet. My daughter is 6 months old and I was "sure" that I would be pre-pregnancy by now. I'm carrying 25 extra pounds. I am pumping. My daughter was 9 weeks preemie. When I brought her home her weight gain slowed down a little because she wasn't quite getting the nursing down. Her ped told me I had to start bottle feeding and that was it. She wouldn't go back to the breast. I thought I was going to have to go back to work and didn't want to get her to breast, then have to wean her....but it is very very important to me to give her bm for as long as I can. So I am pumping....

I joined WW and have lost and regained the same 5 pounds a few times. I beat myself up for that. My body just isn't mine....I feel like I have no control over it. My hormones seem wacky and I HAVE NOT lost any weight because I am breastfeeding.

I am trying to work out at home. So hard to get motivated to do that when the floors need scrubbing or the bathroom needs cleaning. I'm a single mom too. So, trying to cook, clean, plan meals, take care of her, take care of me is crazy. And I'm not even working yet. Ugh..

It's daunting sometimes and I LONG to feel like myself again. But, I care more about her well-being and I just need to let go. I will get my body back. It will happen. Right now it is important to take care of myself so that I can take care of her. And that means feeding my body so it can feed her. I think WW is just going to have to wait...

CATHY_CRAM_MS
Posts: 9315
1/30/12 10:13 P

I think every mom feels guilty about exercising when it's a choice between fitness and time with children. As Tanya said, it can help if you find a way to do both. When that's not an option do try and keep in mind that keeping yourself healthy is very important, especially when you're a single parent. The short time you spend exercising pays off more than two-fold in your physical and mental health. It's like they say on an airplane-parents should put their oxygen mask on first so that they're able to help their children with theirs.
I think it's wonderful that you're making the effort to stay fit!
Cathy

TANYA_BABYFIT
Posts: 17524
1/30/12 10:36 A

I remember feeling that way as a married mom. I found that when I could combine my exercise with time with them I felt better. I used to pull our daughter in a wagon while talking with her about what we saw or heard around the neighborhood. We had a fairly empty mall near by and we would go there with a light weight umbrella stroller when the weather was bad. During the warmer months we got a bike trailer and we would go on bike rides which gave me a great workout and she thought was really fun going fast.

There is also going swimming together, going sledding and walking up the hills dragging the sled and helping her many times during an hour etc. Think about things you can do with her while also getting your exercise. This article might also help with ideas.

Fun Family Fitness

Tanya

As parents you establish the teaching, training and expectations for your child in the first 7 years of their life. After that you live out what you set up.

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