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’m nursing my third baby now. I’ve finally got the hang of losing the baby weight, while keeping a tremendous amount of milk supply on board for the little one. I’ve even had a bout of mastitis from over producing, while still losing all the baby weight in about 2 months.
Your diet is really key to telling your body its okay to let go of fat, while also providing the nutrients to produce the liquid gold your baby needs. If you are looking for a quick way to increase your milk supply, while not consuming extra calories, I highly recommend Fenugreek. I’ve used it a few ways, but the drinkable versions worked best for me. I also found this resource amazing in helping understand breastfeeding, and how to keep up a healthy supply. I am a firm believer in a nutrient-dense, breastfeeding diet, which is why I created my program for postpartum mamas to lose weight, eat for an abundant milk supply, and regain strength and fitness. I can’t tell you how important all three of those components are to healing postpartum, and I included 60 recipes, a meal plan and grocery lists to make it as simple as possible. Check out the testimonials at the end of this post!
Many moms get nervous that if they decrease their calories to lose the baby weight, their milk supply will decrease also. This is especially worrisome for mothers who are working and pumping. In reality, you have to be very malnourished to stop producing milk. You’re body’s number one goal is to feed your baby, then yourself. What happens when you don’t eat enough nutrients is YOU suffer first.
PS! If you are looking for a way to workout as well, to help with your weight loss, I LOVE this app. It has a fourth trimester section, and tons of fun workouts perfect for moms getting back into fitness.
There are plenty of foods that will help you lose your fluffy tummy, while still sustaining and increasing your milk supply, so you don’t have to worry! Here are the foods with recipes linked to help you on your postpartum weight loss journey, with out compromising any nutrients to your new bundle! Since I’ve written this post, I’ve discovered one extra “food” that has really helped me on my postpartum weight loss journey and keep up my milk supply. I am now running again after babies and working out more, without losing my supply and still breastfeeding my 17 month-old. My secret is this amazing protein powder. Literally, it needs to be on this food list!
Bonus 6th Food: Protein Powder
It is amazing for milk supply (read all about that here) because of the ingredients, and it is super clean, so there are no chemicals or artificial flavors that will pass through to baby. Because it is full of nutrients and PROTEIN, it helps keep you full, gives you the protein you need to workout, as well as the nutrients you need to produce lots of milk. This needs to be the 6th food on the list, and is completely worth your time grabbing because if you don’t like it, you can return it!
I made a video all about it if you want more details on how it can help with milk supply and postpartum weight loss:
Here’s Your Food List To Lose The Baby Weight and Pump Up Your Milk Supply!
Oatmeal is fantastic for weight loss because it is full of fiber and iron. Fiber is what will make you feel full longer, as well as slow the digestion process so there’s not a huge spike in blood sugar. Iron is very important for nursing mothers because anemia has been shown to decrease a mother’s milk supply. Lot’s of oatmeal means lots of iron to beef up your supply and slim your waste. Check out these Skinny Overnight Oats In A Jar from Skinny Taste.
Nursing mamas need beta carotene as a major nutrient to produce breast milk. Carrots are a super healthy, low-calorie source of beta carotene, which means they are easy on the scale. They are also high in fiber, and handy to grab and dip. I’m actually not a huge fan of raw carrots, but they are really good roasted! That’s the main way I eat them. Here’s also a Healthy Creamy Thai Carrot Soup with Basil from Minimalist Baker.
I know, I know, this is a typical diet food, but it is also really great for your milk, again because of the iron. Here’s a study where anemia was found to be associated with low milk supply, and I think its worth putting another iron-rich food on the list. Plus, spinach is loaded with other nutrients that are important to keep your body running and your weight on point. I personally don’t like spinach raw either, but cooked is a whole different story. I frequently put piles and piles of spinach in a pan to satee quick with a little salt, pepper and butter. Here is a Garlic Sateed Spinach Recipe from Skinny Taste you will love.
Also, if you are pregnant and thinking ahead, I highly encourage you to check out my pregnancy fitness program, The Belly-Only Pregnancy Fitness Program. I’ve been requested more than I can count to create a program like this, and now that I am almost done with my certification to become a Pre/Post Natal Exercise Specialist, I have put all my energy into this new program! If you are looking to stay as fit as possible during pregnancy, protect your pelvic floor and strengthen your abs SAFELY to prevent Diastasis Recti, this is the program for you!
Did you know that almond milk has more calcium than milk? It also has a ton of vitamin E, A and D, as well as healthy fats needed to help sustain your milk supply. This milk is basically lower in calories, but substantial in vitamins, so its perfect as a weight loss helper and nutrient booster. I have loved almond milk for a long time, but those of you who can’t get away from your creamer or dairy, you can try some of the sweeter versions in smoothies, so you slowly get used to it! Smoothies are a fabulous way to consume a lot of spinach, almond milk and berries for a busy mom. I like to warm almond milk up, or steam it, then add a hot chocolate pack to it! Its so good in the winter, and your getting some valuable liquid nutrients in to encourage milk production, while helping you keep your tummy full with low calorie nutrients!
Now this is a milky mama’s best friend, but I can’t stand the taste. I truly notice a difference when I consume this stuff, and here’s how I do it. I got these berry drink packs by UpSpring Milk Flow, and Mother’s Milk Tea. The berry packs you can take with you anywhere, and with all the traveling we do, its difficult to get in a lot of nutrients or cook up some spinach, so I drink these. At home, I like to warm up some almond milk and put in a bag of the mother’s milk tea. I sweeten it with some Stevia, and its a comforting drink that keeps my milk flowing.
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!
So many mamas are having such success with the program, and let me share what they’ve said:
“I’m on the 14 day clean eating part and already feel a change. I love that your program caters to nursing moms. These recipes are boosting my milk supply! Thanks again and can’t wait to use the new app!”
“As far as counting calories, yes that was so helpful!… it was an eye opener…But your concept of reducing ever so slightly and monitoring milk supply was so helpful! I have lost 6lbs-yay!- and have 12 more to go! I am encouraged for sure because it is usually not until I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!”
“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help!”
“The few changes I’ve made to diet per your instructions is already helping lower my sweet cravings. I’m sure I’ll notice an even bigger difference when I get stricter. This week has been great as I feel better, have already lost 2#, and haven’t seen a drop in milk supply which was my biggest concern. I look forward to starting the workouts tonight!”
“The baby steps have been super helpful including writing down everything I ate…Another 5 days would be amazing, I was thinking yesterday what am I going to do after the 5 days are finished. You have been incredibly helpful!! I am so appreciative!!!”
My program focuses on specialized nutrition for breastfeeding moms, recipes, meal plans, grocery lists, a new Ab Rehab + Pelvic Floor Restore program, and a new section on going back to work after baby coming soon!
The price is increasing once my certification as a Pre/Postnatal Exercise Specialist and the iOS app is out! Make sure to grab it now, while it is super affordable!