This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
I’ve gained and lost the baby weight three times now. I actually feel like I’ve got this part of life down, if that’s even possible. I’ve mastered how to manage the weight gain during pregnancy, and lose it after. Its a process that, because I’ve went through a few times now, I can offer help!
I wrote a post a bit ago on five foods to help you lose the baby weight, but still pump up your milk supply. That’s an important read because your nutrition is so important to your healthy weight loss. Here are some additional tricks that help really help me!
If you are struggling to lose the baby weight, I have a little program, where I go over how to lose the baby weight, specifically for breastfeeding mamas. I have meal plans, healing foods, milk-boosting supplements, recipes, shopping lists and a private Facebook group for support. I walk you through healing your core, strengthening your pelvic floor, Pilates and cardio workouts and so much more. If you are looking for a more in-depth plan that goes over healing postpartum, properly nourishing your body for milk supply, a meal plan and recipes and workouts to lose the baby weight, please check out my new program, The Postpartum Cure. So many mamas are having tons of success with just the little bit of help and knowledge! I highly encourage you to check it out now, because I add more content monthly and increase the price as more information, videos and details are added! Here’s what one mama said in an email to me, just a week after using the program (these are her real emojis!),
I absolutely love the program! Just got finished with workout 4 and I’m dying I can only do these 2x thru and my second round is pretty funny to see I’m sure! I will work up to 3x:-) By the way, your little boy angel in the videos is too precious and makes me smile! My boys have been doing these with me as well🏼!The information and the eating plan are both fantastic. I was so happy to hear that great waynof calorie counting when nursing! I have gotten my 3 day average and now I’m going to reduce by 100 calories today! Thanks so much!!
Tip 1: Walking A Lot:
Walking is a powerful tool, that you can do immediately after having a baby. Assuming you are cleared by your doctor to walk around the house, that’s exactly what I do. I am up moving around all the time. Sitting is the fastest way to slow your metabolism down and lose your muscle. Did you know that walking is one of the best ways to cleanse your lymphatic system, which will help you heal postpartum is to walk? Depending on where you live, this is either something you have to do around your house, or if you are lucky, you can get outside! For me, with baby #3, I wear him in the front pack, and I put my other two in the jogger stroller. If I’m walking on a safe path, I let the oldest walk and put the baby and the middle child in the stroller. We just get out and go. When I’m in bad weather, I try to do a lot of walking around the house most of the day. You can get a step tracker to help you get your steps in, if that gives you more motivation to keep moving. It’s easy to sit and hold a newborn all day, but I walk around and hold them, use a carrier like my Baby Bjorn, or move the play seat, DockATot and other things around the house with me. Walking is also going to help you burn the fat you stored while pregnant.
Tip 2: Protein Powder:
I am obsessed with this protein powder. It is safe and clean if you are breastfeeding, full of amazing nutrients for your body, not too high in calories, and tastes super yummy! I talk a lot about the ingredients, and how amazing it is for milk supply in another post, and protein is key to keeping your sugar cravings down! Sugar cravings can be intense postpartum because you are tired and your body needs more nutrients for healing and producing milk. Protein shakes with fruit are like the perfect combo to keep me full, smash sugar cravings and give my body lots of vitamins. The great thing about shakes is they are easier to digest as well, which can help keep your energy levels up. Because everything is blended, your body doesn’t have to do so much work to break everything down, meaning you can absorb more nutrients! Fruit smoothies are a wonderful way to take in some super valuable calories, and you can make them one-handed. Here’s a video explaining more on my favorite protein powder, Ora Organic:
Tip 3: Focusing on Fruit:
I’ve found that fruit really helps me with my sweet cravings, provides lots of water and nutrition. Apples, which I mention how important those are in my article, My 5 Unique Tips To Avoid Swelling During Pregnancy, are like gold. You crave a lot of sugar while nursing, mainly because you are so tired. When you are lacking in sleep, your body craves sugar to pick itself back up. Check this out, which I found on youbeauty.com, discussing a study proving we chose fatty, sugary foods when we’re tired:
Now, an August 2013 study from UC Berkeley, which examined the brain regions that control food choices, adds a new dimension to this connection by pinpointing the neural circuitry at work when we choose to reach for pizza and bagels instead of whole grains and vegetables when we’re sleepy.
The participants (23 healthy, young adults) were shown a series of 80 food images, including a range of low-calorie, high-calorie, healthy and unhealthy items and were asked to rate their desire for each. Researchers scanned their brains (using fMRI) during this selection process after a normal night’s sleep. Then, they repeated the process after a sleepless night.
After a sleep-deprived night, burgers, pizza, donuts and other high-calorie choices were more popular among participants. The scans showed that the brain’s frontal lobe, the control center responsible for complex decision-making, was impaired when it was deprived of a good night’s sleep. On the flipside, they showed increased activity in the brain’s reward centers. These two activities combined led participants to choose unhealthier foods than they normally would after a solid night’s sleep.
So, one way to give yourself the sugar is to eat healthy sugar! Berries are so sweet and yummy, and so wonderful for a new mama! I am more than obsessed with my protein shakes because the vanilla protein powder mixed with raspberries, strawberries or mangos is so good!! The protein powder makes it creamy and sweet, and the berries add the bulk and nutrients. It is also very filling!! Throw some coconut flakes on top too.
These are my three tips, and things that I actually do to help me lose the baby weight. I am moving all day, I eat a lot of fruit, and I don’t nap much. The idea is that you are moving around a lot through out the day, so you don’t sit and think about food, then get tired. You are keeping your body alive. I read a book a while ago, called The Blue Zones, and it really helped me develop habits for longevity and my body. One of the major points in the book, which studies people around the world who live the longest, was that they moved all day. The people who lived long lives were rarely sedentary. Keep that in mind for your own personal health!
Postpartum weight loss doesn’t always come easy. There’s so many hormones racing around, lack of sleep and intense sweet cravings to battle, but these foods are so good for your body and milk supply, as well as keeping you full while trying to lose weight. The true key is to put as many nutrients in your body as you can. The weight naturally falls off, when your body is given what it needs. Your body will also do what its supposed to do, like produce enough milk for your baby, if you give it the fuel to do so!
I also have an eBook I wrote. I think it will help you lose the baby weight. I’ve learned some things now that I’ve had to gain and lose the baby weight three times now. It’s free!
I have a very specialized program for postpartum mamas looking to heal, nourish and regain their strength. I really struggled healing after my first child, and even went through pelvic floor physical therapy for weeks to manage scar tissue that developed from tearing. I have experience studying nutrition, physical therapy and I taught Pilates, so I’ve put together a program I wish I would’ve followed from the beginning.
A program that first heals your body through specialized movements and nourishing foods. Foods are so essential to your body finding the nutrients it needs to put itself back together again. Your postpartum body needs special care in the first 4-6 weeks where you focus on regaining strength and properly fueling your body for breastfeeding.
Here is what one mama emailed me on the program:
“I absolutely love the program! Just got finished with workout 4 and I’m dying I can only do these 2x thru and my second round is pretty funny to see I’m sure! I will work up to 3x:-) By the way, your little boy angel in the videos is too precious and makes me smile! My boys have been doing these with me as well🏼!
This program then moves you into gaining physical fitness back. I will never forget the first time I tried to go for a run around 12 weeks postpartum after my first baby. I didn’t do any strength work, so I was literally jelly. I had lost all my extra fat and my previous muscle. So depressing. I was barely able to start gaining it back before I got pregnant and sick again with my second. I’ve learned so much on maintaining muscle postpartum through a unique diet and Pilates routines. I walk you through all of this too!
Lastly, I take you into a workout program to combine with a meal plan to help you lose the baby weight, not your milk!! !
I created this program to be affordable and realistic for new mams!