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. Sometimes supplements and food aren’t enough, and there is an awesome Breastfeeding course that teaches you to increase your supply through methods of supply and demand and walks you through how to know whether your supply is really low. I found the whole course super informative and full of information I, even as a breastfeeding mom of three never new! If foods and supplements still leave you feeling like your supply isn’t where it should be, save this course because it is a goldmine of tips, tricks and information.
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.
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.
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.
Carrots: 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.
Spinach: 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.
Almond Milk: 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!
Fenugreek: 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!
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!