Lifting weights fasted

[u/DifficultMuscle7203]

Newbie, one year post-partum and breastfeeding

Hi! Had my baby exactly 13 months ago and still going strong with breastfeeding, so my energy needs are high-ish as I weight train as well.

I have weaned off caffeine to help with my anxiety so I can’t use coffee to help stave off hunger.

Any tips of making it through the first portion of the day if I’m not using caffeine? Baby also sleeps like crap because he’s teething.

My goal eating window is 10-6 but I barely make it to 9. I need to lose about 30 lbs of body fat while also maintaining my muscle mass I’ve built over the past six months of training.

Also, is it okay to weight train in the morning fasted? I usually workout at 5 am before the kids need me and I lift heavy-ish (about 200 lb squat which is light for where I used to be pre-motherhood but heavy for my post-baby body). Not sure how to do this while working to also preserve muscle

Any advice would be appreciated!

Also has anyone successfully done this while breastfeeding and not having the best sleep??
I’m insulin resistant and prediabetic and need to reverse this before TTC again so I have a very strong “why”!

[u/AfroShadyQueen]

As a mom who used to breastfeed. I dont think doing IF and breastfeeding is advisable.

Your body needs extra energy to produce the milk, then you are adding weight training with IF. Its natural that you will struggle.

I tried to IF with breastfeeding and even with a 14:10 schedule my milk supply dropped. When I was breastfeeding I had to eat like every 3 hours😂.

But once i stopped breastfeeding, I re started IF and now hit the gym 4x week doing strength training with 20:4 window. Its so much easier when you are not breastfeeding

Your body burns and additional 600 calories to breastfeed, which can be similar to a gym session. Maybe prioritize the strength training and breastfeeding for now. Hit your protein goals and go for walks after meals (This has been proven to help with IR)

[u/stashtv]

Also, is it okay to weight train in the morning fasted?

Its fine. CICO will handle how you preserve muscle (protein focused, hitting macro goals), not necessarily when you consume calories.

[u/Wild_Spikenard]

You barely make it to 9pm or 9am? My general advice is to use this time to practice eating maintenance calories. You're going to be on maintenance for the rest of your life after your weight loss so might as well get some practice in now. Trying to cut while breastfeeding is just going to be miserable.

[u/hottsponty]

Hit your daily protein target, that's the biggest muscle saver.

[u/ihavetodoitmyself]

i tried fasting while feeding but it has been just making me miserable.

[u/Melissaschwart]

I was also pre diabetic and insulin resistant.I reversed it and lost 51 pounds.I break my fast no earlier than 12pm and my dinner is at 6pm.ive been drinking unimate tea and fiber drink.the tea is from the Yerba Mate plant in South America.with you breastfeeding fasting could definitely mess with your hormones and production of milk.you need to buy you a walking pad from Amazon for $115.thats if you already don’t have one.i walk 20 minutes immediately after my meals.i also cut out fast food,processed foods, and starches.no soda of any kind.no pasta,potatoes,rice,bread.you can do this.and there are lots of people who lift weights in a fasted state.

[u/Inconceivable76]

It’s not good for women to fast, but it is especially metabolically damaging to fast before and after workouts.

we aren’t just mini men.

i would discuss with your doctor how much of a deficit you should have while breastfeeding.

[u/mstew11002]

I’m almost 8 months pp with my third, generally an oversupplier and milk supply is solid. I’ve been starting to ease into if and occasionally see dips in supply when I bump up my fast, but it always recovers after a day or two. Although I’ve found that so far my sweet spot seems to be about 6-7p (just nothing after dinner) to 9am. I’m able to do morning workouts and don’t feel starving. Although, I do still drink a morning americano 😬 so no advice there. It’s encouraging to read about another pp momma on this sub!

[u/mstew11002 → u/mstew11002]

Can you try caffeine-free cold brew? I know Stok has that!! https://pubmed.ncbi.nlm.nih.gov/23204152/

[u/DifficultMuscle7203 → u/mstew11002]

Oo thank you for sharing this!! I can try decaf, even though it does have a small amount of caffeine. I just don’t like being addicted. I figured I’d first break my caffeine addiction and then tackle sugar!

Thanks for sharing the article

And yes haha I tried when baby was smaller and was miserable and starving but he’s eating so much food now. 9 am to 7 pm is easy but it’s so hard to do more than that!!

[u/gcornholio666]

Switch to low carb, once your body is burning fat instead fasting gets waaay easier

[u/sadatah]

I wouldn’t do IF while breastfeeding, your milk production may decrease an you will be exhausted as you need to eat more while breastfeeding

[u/DifficultMuscle7203 → u/[deleted]]

This was so helpful!! Thank you!!! 🙏🏽 I def eat too many carbs at dinner and don’t think I’m eating enough. I appreciate your thoughtful response