Calories per day: 1500-1600 calories depending on TEF
Exercise: weight training 3x/week, walking 10k steps 5x/week
Breastfeeding: burns 300 calories/day
Step 1: Find my Total Calorie Burn
BMR is about 1840 calories/day at rest
Weight training is about 250 calories/session on average, which is 750 calories/week
Walking 10k steps is about 400 calories/session, which is 2000 calories/week
Breastfeeding is about 300 calories/day
TDEE (Total Daily Energy Expenditure)= 2532 calories/day
1550 calories per day on average is a deficit of 982 calories/day
Weekly deficit is 6874 calories/day
Pounds/week= 6874/3500=1.964 pounds/week
Eat mostly protein to conserve muscle mass :)
Hotworx 2-3 times/week- I have heard great benefits in body shaping, skin improvements, and overall wellbeing changes when doing hot/infrared yoga or cycling
Swimming 2-3 times/week- would be completely free with my gym, but I am not feeling particularly confident in a swim suit right now :(