How to NOT Gain Weight When You Are Hungry All The Time | Breastfeeding
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- Опубліковано 9 лип 2024
- 5 Tips that will change your life and help you not gain weight when you are hungry all the time (coming from a breastfeeding mom nursing baby number 4). How to not gain weight when you are breastfeeding shouldn't surround counting calories or macros, it demands mindset training and how to prevent sugar cravings. This is for all women whether you are breastfeeding / nursing / pumping or none of those things, and just feel hungry all the time!
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00:38 Breakfast that Satisfies
2:37 It's OK to Feel Hunger
3:18 Balanced Snacks
3:32 Identify Your Trigger Time
4:47 Treat each day
5:11 Insulin Cycle
7:15 Migratory Motor Complex
8:54 Sugar Alternatives
9:45 Gum
10:25 Faithful
Ashley Keller is a former World Champion 70.3 Triathlete, Army Veteran, mom of 4, fitness expert, entrepreneur. She is the creator of GlowBodyPT, known for challenging (yet safe), hard core workouts, even throughout pregnancy & postpartum!
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This video just called me out on all the things I need to STOP. I’ve been feeling really bloated around the middle and just not good in general. I know the sweets at night and diet sodas are my problem…it’s just so hard to kick those habits! You’re such a blessing as always. I also use monk fruit in my coffee! No wonder I think about sweets constantly.
Thanks so much for watching Erin and I'm glad this video resonated with you. I always recommend working on one habit at a time, replacing it with a new one and then tackling the next. I promise you I was SO ADDICTED to diet coke, I had to buy one everyday, so cutting that cold turkey was the only way for me. I tried it after about 2 yrs of quitting, my taste buds apparently changed, and it was disgusting. Now 8 yrs later I still hate the taste of it. It is very possible for your taste buds to change and you become turned off by what use to be a brain addiction. I'm rooting for you.
So happy to find this page that focuses not only on fitness but in honoring the Lord ❤
I’m only 17 weeks with my first baby but my tip is if you can’t stay away from treats, home make them so you know they are full of good stuff.
Im a Cookie Monster so instead of seeking out all sorts of snacks or store bought cookies, I make cookies with oatmeal, peanut butter protein, Greek yogurt, and honey etc. so I know there isn’t chemicals and crazy amounts of sugar in them. Super helpful for me
Fantastic tip to make your sweets at home - makes you want to savor them more and avoid additives and trans fast. Congrats to YOU on your pregnancy going on 18 weeks along now.
Wow, Ashley, I just have to 👏👏👏 for that last tip :) way to honor the Lord and remember our first responsibilities as moms and keepers of the home. There is ALWAYS something you can be doing, like you said, and not only will it cause us to naturally snack less but I find it keeps my mind focused on the "things that are above..." instead of my body image.
that last sentence- yes! So well said Betsy. I feel super grateful to have you here.
You just looked into my soul with the whole "snack train during nap time" thing 😂😂😂
I LOVE LOVE LOVE all your advice! Thanks so much for all your videos!
Tea at night has been helpful in keeping me on the postpartum plan (and out of the pantry!) as well. I also enjoy drinking hot water during the day (yes, even now during summer time). This is something I adopted during my time living in China and it’s stuck. Not only do I find the hot water comforting and the temperature helps pace my water intake, but it somehow keeps me away from tantalizing snacks in between meals
Thanks Ashley for this super interesting video! A tip I would add is that when I'm hungry, sometimes I'm actually just thirsty so drinking water instead of eating a snack is sometimes all that I need to satisfy my hunger feeling!
I used to think this because that’s what a lot of fitness people say. My registered dietician said it’s in accurate and if we are confusing thirst for hunger we need to learn better cues of our body because yes, drinking water will fill us up for a bit but if we are hungry, water isn’t truly satisfying and then end up binging later or not and then starving the body of something it needs.
@@NancySanchez.ibdr4u Sometimes you feel hungry and you just ate a healthy meal not long ago doesn’t mean your hunger cues are accurate that you need another meal.. I often intermittent fast and hunger cues can be driven by consuming too frequent meals and too high carb/high sugar diet. Often the best thing you can do is drink water and push through some of the hunger to burn the excess carb and sugar stores in our blood causing the unnecessary inaccurate hunger cues. You gotta try different things to see what’s right for you but I wouldn’t tell people to avoid water when they are hungry to push through that sensation. I intermittently fast 2 to 3 days a week (different durations in length) and it’s changed my life. I finally feel in control of my hunger and my mind is sharp not in a food fog.
This is just such BS. I can’t believe it’s still doing the rounds. The reasons why feelings of hunger subside when you drink water is because you’re filling your stomach temporarily. If you feel hungry you need to eat. Why have we become so distrusting of our bodies?
@@alexandrao57 pushing through hunger may be necessary if you’re IF, but not for most people.
Loving all of these tips! I started doing the hearty breakfasts + less snacking after our first little babe was born and noticed a huge difference.
Thanks for sharing that this was helpful for you after your first little one was born! Glad to have you here Jasmine. : )
Thank you for this! I’ve been prepping more work to do in the late afternoon lagging hours, and it’s been so helpful! Still working on the habit but wow it’s amazing how much better it is just to get to work on a few planned things rather than drag my feet thinking about food and snacking the whole afternoon. You’re always so supportive without shying away from pointing our the hard things!
I get that completely (I drag my feet about things too, even if I don't want to admit it) so I'm certainly far from perfect but am so happy that this video was encouraging and helpful for you in a way that's making you take action to how you want to be.
Ashley you did it again!!! So timely, for me it's when the kids go down for nap time. So instead I drink my cup of tea. Or my other time is while prepping dinner, everyone is hungry.. crying needing moms attention & it's a stressor for me.. so I stress eat.
Now I'm starting to get a glass of water out and ready.
Also my girls love when your kids on in the videos, "mommy look at that baby.. im a big girl so I can help you work out!"
Awwwe Gayle I'm so appreciative of your understanding (and embracing) how I let my kids be in my videos. I am so glad this spoke to you and thankful you shared exactly the shifts you are making in your life too! Well done babe.
I’ve needed to hear this!!! Thank you
Exactly what I needed !!!!!!!! Thank you!!!!!! Will try to follow this. It’s so hard to not binge eat when stressed out
Oh this is perfect!! Little man is 3.5 weeks and I’m so hungry all the time!! And thirsty! So excited to start the postpartum plan next week!!
Yay!! I am confident you will LOVE what my 12 week post pregnancy plan does for you! Major congrats on your son.
I've been struggling with finding myself after having my two girls. I struggle with getting back in shape and taking care of myself mentally and physically. I think your channel is once o the things I needed. So many channels are SAHM's, and I wish I could be but cannot at this time do that. I appreciate how you include working outside of the home moms in your talking.
Amy, it's Ashley. I get that COMPLETELY. I worked full time (Army Engineer Officer) and it can be extremely draining, productivty feels like an all-time low each time postpartum, and it's difficult adapting to your new schedule and routines. Honestly it's why I created the 12 Week Post Pregnancy Plan -- I NEEDED the structure for myself and was tired of all the easy stretching/breathing postnatal programs out there that treat postpartum like a disability. Women need to be challenged with workouts that get progressively harder over time, workout programming that's extremely rewarding and ultra time efficient. I understand where you're at right now. Glad to have you here Amy.
So informative! The thing about the chewing gum was great, too! Stuff nobody thinks about but so true! The last part with the scripture was my fave ❤️
Thank you! Your information has helped me alot.
Wowww!!! I love how you applied verses to what you were saying. So inspiring and refreshing!!
Thank YOU for being here Cinthia. Are you a mom too? How many babies do you have? -Ashley
That was an amazing video! Thank you! 😊
You are doing an amazing job enjoying with your kids. You are a super mom.❤ so delighted to see such a strong women.
Thanks Ashley! This was really helpful. My trigger snack time is right before I have to meet the school bus in the afternoon. I always stop whatever I've been doing with time to spare, because I do not want to get caught off guard and forget my kids, but then I have 5-10 minutes where I have nothing to do except wait... and eat! Another time is when I'm packing snack and lunches for the kids; I always do it the night before, but so much just happens to fall into my mouth during that time. I started brushing my teeth while kids are in the tub, and that has really helped me stop eating during that end-of-the-day quiet time.
😂😂@ happens to fall in my mouth😂
I found this very educational. Thanks for the info! I'm currently breastfeeding and 5 weeks postpartum ❤
Congratulations to you on your 5 week old and I'm happy you chose to breastfeed for right now! Thanks for being here Paulette.
Thank you! So very helpful - as this is an issue I am struggling with right now! When everyone goes to bed I just want to catch up on reality TV and eat ALL the snacks lol. I really appreciate that your approach to having a healthy relationship with food and properly using it as fuel and nourishment. The knowledge and education that you combine with suggestions and ideas is incredibly helpful! Thank you for what you do. You do more good in this world than you will ever know!!
Aubrey, you could be anywhere on the internet right now. Yet you chose to stop here, watch and even comment so kindly. I appreciate you being part of this glowbodypt community and am so glad this was helpful for you!
Love love love the last tip!!
So honored to have you here Skyla, I'm really glad this spoke to you.
Great info as usual! I’m not quite 2 weeks postpartum and looking forward to starting the prenatal plan when I can. I delivered at just 33 weeks resulting in an very unexpected VBA2C and then some complications for me which has me still in the hospital. Love that I can arm myself with good info for when the time comes!!
At home I like to keep my pantry door closed in between meals, it gives me that physical cue to ask myself why I’m looking for a snack. And it also gives my kids a visual cue that it’s not yet time for their snack, as we keep to a set snack time vs grazing. Also keeps the pantry snacks out of sight and mind so we can focus on eating non-processed foods that aren’t in the pantry as a first option.
I hope you are doing well Samantha!
This was so helpful, thank you!!
thanks so much for letting me know it was helpful for you Lydia!
This is so timely... I really benefitted from your points about having a service oriented mindset toward your family, this is EXACTLY what I needed to hear today. God is good. Thanks, Ashley!
If that's what you needed to hear today, it wasn't me. You're totally right, it was God. God puts things in our face sometimes when we need it. I'm incredibly honored to have you here as part of this glowbodypt community Chelsea.
Really encouraged to hear what you said about serving your family and being a busy and faithful steward by having our eyes open to the needs around us. This is really refreshing. Praise the Lord. Thank you.
All points aplly to me so much ❤
Yay!!! These are awesome tips, as always!!! Thank You Ashley!!!
Hydration - throughout the day, in many ways always helps me!! I love teas! Hot or iced: green tea, hibiscus tea, raspberry tea, dandelion tea, chamomile tea - all the while hydrating and also lending amazing health benefits!!!
For YEARS I ate a ton before bed!! I never thought I could change this. But since I’m intentional to nourish myself well during the day - good and healthy protein, fats, carbs and fiber - I feel satiated and now, it bothers me to go to bed still feeling food sitting there, on my stomach,
Being intentional, present and goal oriented as a mom - loving and serving those whom God has blessed us with - I LOVE this!!!💕
Really glad you took the time to share this Shannon because I can relate and I think other women will be able to resonate, too. When we are stuck in a habit (night time snack train was mine-- and mostly brownies, icecream, scoops of peanutbutter kind of snacks)...it feels like those cravings will never stop and you'll never quit the cycle. But it is possible! You have experienced it yourself. Thank you so much for being here.
I’m only a month into my first breastfeeding journey. Last week I really started feeling that urge to exercise and eat healthier but my goodness it’s hard when I’m just completely exhausted all the time! Can’t wait til we can get into more of a routine (and get more sleep!). Right now I just need to give myself a lot of grace. I’ve been trying to just add a little more oomph to my meals instead of just eating all the time, and having a couple healthy snacks. I try not to eat in the middle of the night but sometimes I am so hungry I feel sick and I have to eat a granola bar or couple crackers (usually the second feed of the night between 4-5 am is when I need to eat). Trying to do my best! It is hard! So thankful for the little girl God has blessed us with though ❤️❤️
Kat, congrats on your 1 month old newborn! When you are starving- eat. Without second doubting it. Really what I'm getting it is the habit of grazing or late night or middle of the night snacking when your body isn't hungry...but it's become a mindless habit. I practice intuitive eating. When I'm hungry - I eat! When I'm satisfied, I stop. You are 100% right to not get stuck on any rule surrounding food but instead try to instill good habits that are your "norm" but not a rule that you can't break. : )
Super excellent video🤗! I’m hoping I don’t gain this time around, but I was never able to lose any weight while nursing my others😖! I have done a lot of work on eating intuitively before becoming pregnant this time, so maybe that’ll help🙏🏿! Thanks for sharing ❤️!
Thank you so much! I've just had my second bub, he is 3mo and I've struggled with the snack train with both my boys. I am a 2 time c section working mama and I want to loose this weight but I can't control my eating. I so appreciate the tips.
4 weeks PP and this was so encouraging for me! Thank you!
Congratulations to you on your 4 week old newborn!
Ashley, I love you so much. This was so helpful! I wrote all these Tips down and will put them into my pantry:)
Last tip is the best!!
you are such a long time part of this community Vivien, I am SO grateful for you.
@@glowbodypt aahh so sweet of you! :)
I find you to be a very inspiring person! I'm an Israeli Jew and although my believes are a bit different, I have have a great deal of respect for you and what you do. I love that you're not afraid to share who you are in order to help other people in their journey through life. I love your workout program for post pregnancy! Your program is the only one I trust to repair my body. Thank you Ashley
October Yvonne, it's so nice you took the time to comment and share this. THANK YOU for trusting me to be your trainer and I'm so happy to hear you love what the 12 Week Post Pregnancy Plan has done for your postpartum body healing.
Oh my goodness! This is such perfect timing!!! I literally was feeling super hungry it’s about (4-5PM) here in California! I too am getting over my Diet Coke addiction! & chewing gum! This video was perfect and super helpful to me ❤️ Me & my hubby also drink just a camomile tea every night. It’s perfect because you get sleepy 🥱 and are ready for bed. God bless you!!
Good for you and your spouse making that a night time routine already in your home! I'm so glad this was timely for you and helpful.
God bless you Ashley! You are so helpful!
Tamara thank you for always being so supportive in this community. I'm grateful for you.
So true Ashley! When I'm busy and doing chores, taking care of animals and yard I am never hungry. As soon as I sit in front of the television I am programed to feel like I should be snacking, it's so crazy! Thanks for another great video!
Awwe, what animals do you have at home Abigail?
@@glowbodypt In addition to my 3 animalistic children (4,1 & 4months)
we have 2 doggies, a snake, hamster and 11 chickens! Hoping to get some goats and a pig here soon to add to our mini zoo. Thanks again for uploading helpful, genuine content.. your videos are a rarity in comparison to much of the garbage on the net right now. I hope God continues to bless you and your gorgeous fam bam!
Proverbs 31 Mama! Much love to you and family. Thank you for all you share.
Yes ma'am. I'm grateful to have you here Christine.
This video is a huge help for me. I'M 1 month postpartum with my 4th baby. And I feel hungry all the time! I haven't been eat the healthiest because I've been so tired I just grab what is easy. So this video is just what I needed.
Marcy, congrats on your sweet 1 month old newborn. I really appreciate you taking the time to let me know this video was helpful for you! I hope to get to know you better on my 12 Week Post Pregnancy Plan. I just finished 2 weeks ago! Here's how it went ua-cam.com/video/NoBvs0s_ub8/v-deo.html
I like that you include the science behind things (being a science teacher myself). I always like asking myself if what I’m eating is truly nourishing, and I abide by intuitive eating habits (I don’t restrict but listen to my body and the Holy Spirits leading as I journey through taking care of what God has given me). I think it’s important to remember the outcome is not how you look but the ability to serve God, others, and that nothing sits on the throne except God. If those three are true, then you’re on a good path in your eating/activity habits.
So well said. THANK YOU for expounding on this. Food, exercise, body performance, body image, can all become idols if we aren't mindful. I'm all about taking care of what we were given but not becoming obsessed with the physical body.
I have been trying to gain less this pregnancy but am still already at 27lbs by 30 weeks. I definitely need to be more conscious during breastfeeding once this baby comes.
Great video. Thanks
I sincerely appreciate you watching and taking the time to let me know it was worth filming Esther.
Thank you so much for this video Ashley! It’s so interesting, helpful, and informative. I loved the Scripture and being a faithful mom part! So I chew gum after meals so I can get food out of my teeth and to have fresh breath, but is gum making me more hungry? Is there a good supplement to chewing gum?
Thank you!!
My first baby is 2.5 weeks old, and I appreciate you saying I need a satiating breakfast. I wake up ravenous each morning and eat a fairly large breakfast, but I am good until lunch usually. Glad that's an ok habit!
Look at that- you were intuitive eating already and nailing what your body needs! We certainly all have different dietary requirements but it sounds like you're crushing it Madi. Congrats on your newborn!!
This video was so helpful! Thank you. I’m pregnant with my 4th, and I’m 26 weeks. Around 3pm I get so hungry! And I tell myself ok one “junk” snack but it turns into a snack train like you said. So instead I’ve been making a healthy smoothie from your mom cook book- and if I’m really hungry I add extra fruit or frozen spinach or cauliflower and it’s so filling and satisfying- I don’t feel terrible after with a blood sugar crash, and it gets me through to dinner. Thanks for the ideas! I also drink hot tea in the evening and I love it- I never sleep well if I have a snack before bed.
Thank you so much for sharing this because you doing so will help other women. I am so glad you're enjoying my Mom Cookbook and I appreciate your support Christin.
Thank you! This is great content. Another thing to consider is nutrient deficiencies. Sometimes women might crave more food because their body is lacking in essential nutrients such as iron, folate, or forms of vitamin B for example. I haven’t struggled with excess weight, but I have struggled with anemia and magnesium deficiencies with restless legs (for me restless body) being an issue. Sometimes it’s difficult to distinguish between hunger and craving due to an actual deficiency. If someone constantly feels unsatiated, a basic blood panel might give them the information they need to fill any deficiencies they might have. I need a very clean diet with lots of protein, but found that a digestive enzyme is necessary for me to read the benefits of that diet. Just things to consider. Hope this is helpful for someone.
Tara thank you for including this! I have said it in other videos (during my 10 Minute Plan) but didn't cover it here- great job bringing this to the table and for sharing your personal experience surrounding magnesium, folate, iron and B vitamin complex.
I enjoyed the video. I came here desperate, since not only did I stop losing weight pp, I started gaining again! I'm 9 weeks postpartum and ebf. I've been snacking a LOT, and I'm shocked at how hungry I am all the time.
To help me stop when I'm full and not overeat, I will sometimes ask myself, "If I had to order more food at a restaurant right now in order to take another bite, would I do it?" So often I eat bc it's on my plate or bc it's convenient, and imagining that step of effort of ordering and waiting for something and paying for something extra, I realize i'm not actually still hungry! It helps me to keep my portions where I actually need them to nourish my body.
Thank you so much. I'm a mother who home schools and the area where I teach my daughter is by the kitchen counter. And Because of my anxiety /stress I've been over eating. Sadly my daughter has been calling me out and telling me to stop anxiety eating. I will take all your tips and write them down and put them into action.
You rock for homeschooling your children, I admire you and respect you even more for continuing to develop and LEARN yourself. Our children see when we are vulnerable, when we explain what we are working on and what we are learning and when we try to improve just as we expect them to learn and improve everyday too. I'm rooting for you to make small, do-able changes long term that will truly make a difference in how you feel.
I needed this. Thank you. I work 2-10pm and when I get home I think I’m hungry and need a snack but I don’t. Last night I got home and nursed my 6 month old baby to sleep and the whole time I was craving a chocolate muffin from Costco. As I was nursing I started dozing off but when baby was done, I woke up and got out of bed to fix my craving with that chocolate muffin. Smh 🤦🏽♀️
I should have just went to sleep! Cravings are terrible sometimes.
Rebecca, working 2-10 is tough and your situation is unique because you are on a later routine than most women. In your case, I would feel VERY comfortable having a routine snack right after work/while nursing/before you do your teeth, ect. bedtime routine for yourself. Any of the snacks listed at 3:19 would be appropriate for you even though you'll be going to sleep within 1-2 hrs after work because I imagine you aren't grazing the whole time you're working, and your body probably needs those calories. A simple apple + grab of cashews would be ideal! Save that costco chocolate chip muffin for a once a week kinda treat. : )
I was not paying attention this last month, and didn’t think to reduce my calories as I was weaning my sweet one year old! Thankfully I don’t feel unprepared to try to shed a little weight, since I’m equipped with Ashley’s plan and encouraging information. Did weaning catch anyone else off guard?!❤😅❤
well done on breastfeeding for over a full year Jesse! I'm honored to have you here.
Thank you so much for this video! I am three weeks postpartum and the hunger is kicking in! Btw you are such a role model and so admirable 🙌🏽🙌🏽🙌🏽🥰🥰🥰
Congrats Marcela on your sweet 3 week old newborn! Honored to have you here and thank you for taking the time to introduce yourself so I can know you too!
Great tips! I'm type 1 diabetic and since I'm on insulin for all my meals, I could technically eat whatever so long as I know the carb count. But I am on a pretty strict meal plan already to avoid sugar spikes and lows: it just doesn't feel good and I know it's not good for my body...now that I'm pregnant, I'm even more particularly and I'm honestly really thankful that I pushed myself to stop bad sugar habits before baby. I say all this because it just feels better to make those good choices and once it's a habit, it's so rewarding! It's tough, so I love the idea of finding that trigger time and replacing with a more positive habit. Some I've used are walking the dog, getting outside, having tea and reading a book or taking a bath if I just need relax time. These things distract me from thinking I need food 😅😅 I'll certainly be using your ideas for my postpartum/nursing journey! It'll really help.
Thanks so much for adding your own ideas in here on what you do to replace that trigger time, and for sharing how your new habits have really helped you navigating your Type 1 Diabetes in a healthy way! Honored to have you here.
Ashley your content has been heave sent. I thank God for you. I wish this video was around when my girls were little. I am having early signs of pregnancy abs after tracking for sometime I’m about 90% sure I am expecting. I was wondering if it was okay to start your pregnancy program even though I am not 8 weeks yet. More like 2 week.
awwwe I hope you are pregnant! Yes ma'am, you may do any of my 1st trimester listed videos. Mostly though I just want you sticking in your *norm* in these early weeks of pregnancy. I cover this in the video that goes out after you download my free prenatal program- you'll get it in your inbox!
Thank you! ❤️
Really great tips especially about being productive but personally I couldn't knock IF/Keto/low carb because that is what helped me want to live an active lifestyle in the first place. I also believe it is completely possible to be moderate with those ways of eating
Girl I get it! I could have started this video with 10 disclosures of "do what's best for your body" "we all have different needs/genetics/activity levels/food preferences/intollerances/access to fresh foods or not" but sometimes those disclaimers at the beginning of people's videos get extensive and redundant. I just hope that women who land on my channel know that I understand we all have unique needs, different things work for different people, and I'm just sharing what works great for me right now in this season of life - which would be totally different in 2 yrs! : ) Honored to have you here babe.
I can attest to the Apple thing, especially in the morning, sometimes it's like a cup of coffee but it's got the fiber and it's hydrating as well! Definitely less cravings after eating a couple apples
This is helpful but i just wanted to say on the other end if your the type who falls into a pattern of skipping meals just try to remember to eat on a schedule. This is always a huge issue for me postpartum because i get so preoccupied with the kids but isnt healthy wether you need to lose weight or not. Make a set time that you will cook/eat every day and stick to it, set alarms if it helps you or write it on a note and stick it somewhere you stop multiple times a day(bathroom, tv, comfiest chair, changing table, etc) so when you see it your constantly reminded. If meal prepping once or twice a week helps, do that so you can just grab it and eat when it comes time. You can also set out your healthy ingredients for the next meal while you make your current one so you dont have to think about what to make when you do get hungry. I put out my breakfast foods while i cook dinner, when im making lunch i figure out whats for dinner and this helps a lot. Also if you tend to drink your calories in sugars you can put a few types of teas out so theyre easy to grab for right in your sight when you get thirsty or prep a pitcher full in the fridge
Wow this was amazing
Lu (or let me know your name!) it's Ashley. Really glad you enjoyed this one. I'm dropping a new vid tomorrow (Friday) that you're going to be all over for inspiration for your own home and life...it's about scheduling my days as a SAHM of 4. : )
On a different note, would you be open to sharing how you anticipate your breastfeeding journey will got this next year based on your previous experiences? In particular, I’m curious to know how you keep your supply up when they start sleeping at night. Also, I’m nervous my supply won’t keep up with my little boy as he get bigger!!
Great idea. I'll poll the glowbodypt community and see if this is a video that others would also be interested in watching! I truly want to serve you women the best I can. Good for you for caring so much for your sweet little boy.
This is so helpful!
love your heart for Christ! what an encouragement!
Really appreciate your support as a sister in Christ. Thanks for being here Kristin.
I enjoyed this video so much. It is so informative and just reminding me as a mom that i do mot need to overeat or eat unhealthy food that cteates a habit that may ne more challenging to break from. Before my 4th pregnancy (22 weeks) i followed a diet where i reduced carbs. I did so well for 4 years but i started to eat anything again. I still think i was going about it the wrong way with my diet. I am learning to eat what will keep me full and benefit my body theoughout the day. So now when i really feel i need a snack, i will have a fruit like an apple so i have minimised my intake of banana too. Thank you so much, do you have prenatal meal plans and post partum meal plans you share here?
Hey, Ashley, I'm wondering about a couple of things after watching this video. I'm ready to try beefing up my breakfast a bit more. The thing I don't think I can do is stop snacking in the evenings. I'm almost always hungry in the evenings, and it's not because I don't eat a good dinner (most of the time). It's a conundrum for me, because if I don't snack, I often wake up in the middle of the night hungry. I'm also almost always hungry in the morning--like, REALLY hungry. I know you've said in your 10-Minute Plan videos that we should all feel hungry in the morning, and I do! It's just, I also feel hungry at the end of the day. Other things about me: I'm past breast-feeding; I don't drink soda; I really avoid candy and other sweets; I eat eggs or oatmeal with whey protein for most of my breakfasts. So, should I change something? Any idea why I sometimes wake up in the middle of the night hungry?
Hi, I was getting big hunger in the evenings/bedtime too, even after what'd be classified as large, satisfying dinners.
I found partly my activity levels in day seemed to effect evening hunger, its getting the balance in, walking is my preferred activity. (Good in eve afrer dinner to do a short one)I found Something that reduced after little one arrived, I put on 2 stone in months after birth, snacking and not moving much eek.
Its gradually shifting now as im eating big brekkie then trying to do up to 5- 7k steps a day. Also stress/lack sleep can be a factor. I'd wake up soo hungry in the morning! Especially after a night of regular wakings!
Thanks so much for this! These are great tips! I think what I was missing and hoping to get out of this video is the difference between being hungry all the time in general versus when you're breastfeeding. I thought there was a scientific reason as to why that is and whether it's something to listen to and adjust the caloric intake or if breastfeeding is just an excuse women use to eat more (like we do for pregnancy) but don't actually need to adjust. What I got from your video is that we really don't need to change any of our eating habits when breastfeeding just bc we're feeling hungry all the time. Same caloric intake as when we're not pregnant. Is that correct?
Great question! I didn't get into caloric numbers and try to stay away from that because I don't encourage calorie counting (unless it's for a short term as a learning experience, but not for long term weight management). Simple answer- you need more calories than when you are not nursing, anywhere from 200-600 extra calories per day. The number depends on how old the baby is (6 month old will eat more than a 1 month old) and if you are exclusively breastfeeding/pumping and if solids are introduced. It also depends on genetics, how much body fat you are carrying and your activity level in everyday life plus exercise (if any). If you are ABOVE your body's current healthy ideal weight (which might look different than when you were 20 yrs old), 10 months postpartum, nursing, and feeding solids, the only way to lose weight is to reduce caloric intake in a gentle deficit of 300 cal per day, which will mean you'll lose 1 pound of fat in 12 days (all other factors being consistent-- but I know we are real world, not in a lab). This video however was not aimed at weight loss, it was answering the question specifically regarding how not to gain weight (for those who are nursing and those who are not nursing, who may have some accidental unhealthy habits they may not otherwise recognize). You can absolutely be in a gentle calorie deficit and it not effect your milk supply at all (the best indicator is if your baby is gaining weight at a healthy rate from your pediatrician)...don't be discouraged if you pump less, are less engorged, baby seems finicky while nursing, all of these start at 3-4 months old and continue off and on as baby becomes distracted nursing. It's not an indicator of your supply- baby's weight gain is one key indicator of your supply meeting their needs. I eat seconds every night at dinner while nursing.
@@glowbodypt thanks so much for your detailed response!! This is exactly what I was looking for. I'm definitely doing a screenshot to refer to soon. Thanks again for all you do!
My GF is trying to lose weight note after having our daughter. She says when she pumps she has to eat something and her schedule has her pumping at night around bedtime. Im not going to tell her not eat but what it’s a good range of snacks she can eat or is say maybe eating that night dinner but in a very small portion fine? Im really curious on hope to approach especially with you bringing that 2 hour window before sleeping
This is so helpful! I’m breastfeeding and I know I need to be drinking more water. Sometimes I don’t want water, so I’m tempted to use a drink mix powder but I don’t want to get addicted to those artificial sweeteners like I was back in college. Do you ever make flavored water?
I hear you completely on this Katie! I was addicted to those things too in my 20's. I do lemon water sometimes, raspberries, strawberries, cucumbers or do carbonated plain water. : )
I will definitely stop snaking at night as a new mom
Hi
I have a diastesis recti for past 12 years can u please help. I saw ur 12 weeks transformation program fees . I can’t pay for the program.can u please recommend UA-cam video for diastesis recti
I'm almost 6 weeks PP and still 22lbs over my pre-pregnancy weight. I am working from home and exclusively breastfeeding, but my weight isn't really going down. Am I too early PP to start loosing weight? I walk 2 to 3 miles a day and will start light weights soon.
Steph, 6 wks pp is the perfect time to start your 22lbs safely as you add postpartum-specific exercise programming that gets harder over time at just the right times. Also applaud you working from home-- I know it's the hardest and you need to be ultra deliberate with your limited time. Since you are exclusively breastfeeding (Yay!) I NEED YOU to watch this video: ua-cam.com/video/Pp1IsXvqvC4/v-deo.html
Love this! How do we get the Mom Cookbook?
Thanks for watching Kaitlyn, I'm glad it was helpful for you. Here's my Mom Cookbook: www.glowbodypt.com/mom-cookbook
Is it too late to start this 8 months post partum? Sleep deprivation, depression and stress haven’t let me lose any weight 😔
I just track my calories. I suck at intuition esp with 'cheats' snacks. tracking keeps me in check and I can still have my guilty pleasures without feeling bad!
Basically you're saying what my mom told me 😊
best comment of the day Sophia! haha, you crack me up. Congrats on being a mother.
Could you recommend some teas you like during the day and the ones you drink at night. I never really drank soda until I was pregnant with my first. Coffee made me so sick to even smell it and the only thing that settlers
My stomach was a little bit of coke(I know awful! But i didn’t puke then). So trying to kick the craving of cokes even years later and wanted to see what teas you drink(hot and cold ones). Thanks!
my favorite is throat soother, followed by sleepy time and chamomile! I like a ton of teas though- I recommend buying a variety pack to see what you like the best.
When I don’t snack, my milk drops or I feel great fatigue. And I drink plenty water, and take all my vitamins…. Any advice …
Also eating every 3-4 hrs is actually better for the metabolism if you eat healthy meals and snacks
This is what works for me. I eat breakfast at 8 and lunch at 12, I guess that's 4 hrs. : ) I also list great snack options.
I’m totally overweight just had my 12th baby… I triple feed 😅she’s now 12 weeks old I need to get it together… I’ve noticed when I’m not eating as much my supply drops I’m 259lbs I need to loose this weight
I'm guilty of eating right before bed because I'm always missing meals!!! Smh I'm just tired of feeling tired. 😪 I love gum 😢... this all sounds so overwhelming!
Hi
I actually don’t snack partly because I can’t seem to stop!
But I feel that especially when breastfeeding I wonder if my meals get to big because of that overwhelming hunger sometimes
If you have overwhelming hunger, you should shift what you are doing! Switch to 10am snack time. One snack. Like we have rules for our kids, set a rule for yourself. Apple and PB at 10am will hold you over and be satisfying and nourishing.
Can you speak more about the monk fruit??
I’m 3 months pp and it’s so hard because if the hunger lol. I’ve started hating how I look. Thanks for making this video I’m going to start having to cut out snacking on junk foods.
Daniele, it's Ashley. Sincerely, congrats on your 3 month old baby! I'm really sorry you're starting to hate your appearance. Your thoughts and your body don't have to stay the same though, and they won't. The fact is -- it is either going to improve or get worse, and you have some control over the direction you go next. When you get time this weekend, give this video a watch. It's quick and to the point. I'm confident you'll find it helpful.
Thank you for your in depth knowledge and great tips! And for finishing out the video with a great reminder in faithfulness and where salvation comes from ❤️
HUNGRY ALL THE TIME!! BUT I'M CRAVING SWEETS LIKE CRAZY.
Also pufas can cause weight gain. They slow the metabolism, are oxidative which is bad on the hormones which causes weight gain. So nuts, seeds, sunflower oil, canola, safflower, grapeseed etc should be avoided
No one type or category of food causes weight gain. Calorie surplus of any type of food or macro causes weight gain.
@@glowbodypt if a food has been shown to literally slow your metabolism then yes it can cause weight gain
note to breastfeeding self:
trigger time: all day every day, even when sleeping
What is a good replacement for nuts for people that are allergic?
Great question! Avocados, Seeds (any type you can eat - sunflower seed, chia, ground flax hidden in oatmeal or smoothies!), Olive oil (extra virgin)
I feel attacked lol. I just made cinnamon coffee cake and it is calling my name for snacky quiet time. Lol. Do I need it, no. Do I want it, yes. But I can wait til I am actually hungry.
My problem is I can’t seem to keep on the weight, I’m 10 pounds lighter than when I had my firstborn. i was 148 before I had my firstborn, I’m currently breastfeeding my second born & I’m 139 still dropping. It’s weird.
You're in too severe of a caloric defecit from breastfeeding, being a busy mom, and to change this you MUST consume more. It's very easy to add more once you get into the routine. Like you, I need to eat a lot when I've been breastfeeding for a while. Bagels, almond butter, peanut butter, seeds, granola, smoothies, pesto, burittos, bigger servings. If you don't want to continue losing weight, eating more is your only solution. : )
OMG after my last pregnancy, it definitely got weird with the protein bars and sugar free gum. All I ever wanted to eat were sweets. If it wasn't like, candy, I didn't want it. So I "compromised" and ate a ton of protein bars. They gave me and my poor son gas lol! Poor little guy.
The sugar free gum also got weird. I would literally chew piece after piece, building a nasty pile of gum of pieces that had lost their flavor. That's how I learned I need to generally avoid sorbitol, because I was so susceptible to it.
31 weeks with baby number 3! I'm hoping to stay in better health postpartum. I had postpartum depression after both my kids. I've been working with a homeopath to hopefully, well...ENJOY having my new baby, for once. I don't want to give into bad habits that just take me away from my family, my responsibilities, and what's worse, make me so distant in my relationship with Christ. If you think of me, prayers would be greatly appreciated.
I'm stopping right now to pray over you and for God to pave the way for a postpartum recovery season unlike anything you've experienced with your last two babies. For you to be bathed in peace, hope, and in the Bread of Life (His word) as you head into the labor and delivery, and postpartum in the early days and weeks that can be isolating if you allow it to be, but this time can be different.
@@glowbodypt That means so much, thank you! I'm nursing my 7 week old son now
@@glowbodypt Oh! Here's a link to a quick video I did on the birth. He's an embryo adoption. I hope it blesses you!
ua-cam.com/video/lDM6e4kQOn0/v-deo.html
6 weeks postpartum, breastfeeding and i am not loving this weight😢
Fatimaa congrats on your sweet 6 week old baby you are nursing! Watch this video: ua-cam.com/video/Pp1IsXvqvC4/v-deo.html
You are SO EARLY and haven't even started on the 12 Week Post Pregnancy Plan until recently or soon. You need some time, and much, if not all, of this weight will come off over time.
This video was very informative and confirming! I just need to be disciplined and obey even at almost 17 weeks preggo! Thank you!!!
Yes ma'am! But also keep in mind I eat brownies, icecream, reeces...I'm no perfect human and ENJOY some chocolate/dessert each day.
@@glowbodypt lol. You make that clear and I love it. I just need to work on portion control and eating more of my veggies! I love them! Just have to get in MORE of them and decrease my carbs a little! Lol
This is AWESOME and perfectly timed! Nursing cravings, ahh!! 😱
Lunch… any tips ladies for lunch?!? Homeschooling 5.. by lunch we are famished and by the time I get all the plates fixed and nurse I am so hungry I am eating all the leftovers and full before I even fix my plate… and I never get in enough protein to last until dinner. Any tips, Moms?
I almost always do leftovers from dinner for lunch! Or I do one of the giant salads from my Mom Cookbook (Rocket Fuel Salad or Thai Salad) or the Mom's Dump and Go Lunch from my 10 Minute Plan. I also love the addicting curry lettuce wraps in the Mom Cookbook for an easy lunch. When all else fails get in vegetables, beans, fruit and some fat source (avocado, olive oil, nuts). : ) Great job homeschooling your 5!!
@@glowbodypt thank you!!
Most breastfeeding mamas i know are undereating which can actually make you gain weight check out pro metabolic diet jessica ash wellness is a great resource. Please concentrate on nurishing yourself when feeding a newborn its not the time to concentrate on loosing weight it can hurt your milk supply ive seen it this is why so many mamas quit breastfeeding. If you dont eat enough CARBS i said it there wont be milk for baby. One snack in between meals is amazing at keeping blood sugar levels balanced and keeps you from crashing and burning out. Love your workouts but do not agree with this info your body craves sugar cuz its its main energy fuel. Healthy sugars are essential in a diet. However thanks for your free workout program loving it!
Hmm 🤔 I didn't get the impression that she's saying to be limiting your nutrient or carb intake. She even notes that it's ok to have a treat/dessert each day and a lot of the food she shows and in her cookbook have complex carbs in them. To me it was more suggestions for not snacking all the time, food that will help you feel full longer and not over doing simple sugars. Definitely agree that it might be good to note that when you're breastfeeding it's important to focus more on nourishing yourself and your baby than on losing weight. And to make sure you're getting enough complex carbs.
Its more about the fact that you should fuel your body every 3 to 4 hours breastfeeding or not. I love the food she makes however snacks are just as important as main meals and if you feel hungry all the time your body is telling you something. One of the ladies commented she was craving a muffin after working from 2 to 10 and coming home to breastfeed a child. She felt guilty for eating the muffin. When in fact she probably needed a wholesome snack before bed. Maybe the muffin was not the best choice but for crying out loud have a snack lady and stop feeling guilty for honoring your hunger cues. Coming from someone who has found food freedom after years of cutting things out sometimes its not about cutting it out sometimes its about adding if that makes any sense lol 😊
@@patrickdesorcy5429 ok, I see what you're saying. I do feel that generally people are too concerned with weight and what not to eat when instead they should be focusing on overall health and getting proper nutrients/fueling.
@@patrickdesorcy5429 not to mention- it makes zero sense that you would NOT need more food when breastfeeding a human being. If I didn’t eat something before bed, I wake up in the night starving. Then I get awful sleep. I think having a bedtime snack actually allows my body to rest and sleep. I’ve tried the eating more at dinner, then I just feel overly full for the evening and still wake up hungry in the night. I believe eating wholesome snacks is great. I feel light headed and brain fog if I go more than 3 hours. And I eat eggs, sausage, sourdough, bell peppers and avocado for breakfast. I am still hungry three hours later and need a snack🤷🏼♀️
@@emmarichardson1171 That's perfectly okay to need a snack in between meals when you are hungry and not just eating of of habit-- this is why I carefully detailed balanced snack ideas at 3:19 to help consume a nourishing snack that won't cause cravings. : )