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 had to lose the baby weight 3 times now, with super close pregnancies. My boys are 2 years and less apart, which doesn’t leave a whole lot of time to bounce back before getting pregnant again. I’ve finally started running consistently again after taking years off. I’ve also just started really repairing my core and pelvic muscles. Just this month I’ve stopped peeing while running.
There are a lot of factors that go into why losing the baby weight after baby 2, 3 or more is difficult. The weight creeps on, then you become used to it and so does your body. Our bodies adapt with a higher fat percentage. This makes it hard to start using fat as fuel, even while breastfeeding. Our bodies naturally store extra fat and water while pregnant to make breast milk. But, if there is excess fat left over that stays until the next pregnancy, our bodies adjust and want to stay at that fat percentage. Keeping this in mind, I have 5 tips to help you lose the baby weight, even if its after baby 2 or 3.
Focus on Real Foods:
Eat as many whole foods as possible! Some of the best ones are listed in this post, but I love apples, oranges, watermelon, cucumber, sweet potatoes and bananas. These are fabulous carbs for breastfeeding mamas, as well as wonderful fuel for your body postpartum. I eat lots of carbs, and I don’t do a low carb method postpartum because I believe our bodies need nature’s sugar and glucose with the vitmains and minerals. If you are interested in knowing more about the keto diet while breastfeeding, check this post out. It is still a healthy way to lose weight if you think it will work best for you. The more you fill yourself up on real foods full of water and nutrients, the fuller you will be and want less of the snacks and junk food.
I can’t stop talking about how amazing this protein powder is for breastfeeding mamas, and mamas postpartum because it is super clean, full of nutrients and no chemicals. It blends well, you can bake with it, and it will help you get the protein you need in a tasty way. I LOVE carbs and sugar. Protein shakes are amazing ways for me to curb my sweet tooth and eat protein at the same time. I always add spinach to mine, and some sort of frozen berry. Here are my favorite smoothie bowl recipes to hopefully inspire you!
If you need a lactation boost, here are the essentials you should include in your protein shakes to keep your supply up!
Always Choose Healthy Snacks:
For some reason, as a mom, I snack a lot with my kids, find myself not being able to finish a meal because my kids are too busy, so I’m hungry again soon after. I just decided snacking a lot was easier for me, so I’m not hangry, and thus frustrated with my kids. I have a great list of healthy snack ideas for breastfeeding moms which includes homemade trail mix, popcorn, homemade Lara bars and more. Cheezits are my weakness. I LOVE them, and I won’t eat them if I have lots of good alternatives to fill up on.
Move Every Day:
You must at least walk every day. Walking is amazing for your body. It will boost your mood, suppress your appetite for a bit, and burn fat. I literally pile 3 kids in my double jogger to make sure I get out. Just follow me on Instagram, and you’ll be able to see all the antics. Cardio is your best friend when working to lose the baby weight. It will help you burn those extra calories. Burning calories by walking, and jogging if you can will give you more immediate gratification to keep going. From there you can add strength to maintain muscle and tone up.
Taking all FOUR on a run! I’m getting g good at this running with toddlers thing! With one being out of school today, I just piled them in! I also did a run with @aaptiv and loved it! I actually played it for the boys to listen too. I ran way harder, listened to Pearl Jam, and it kept everyone entertained! #fitmom #runmamarun #momswhorun
Do Not Workout Too Hard:
This probably sounds weird, but it has been proven that people who make their muscles sore, overeat because they feel like they burn a lot of calories. They didn’t burn many at all, they just tired their muscles out. In the beginning, I don’t want you to get too sore because it will slow you down, make you take more rest days, and possibly make you eat more. Most people have an inflated view on the number of calories they actually burned, and because their body hurts all over, they think they torched fat and calories. Cardio is such a good starting place because it won’t make you too sore to start, so you can build a habit. Once that habit is built, and you have a base, you can start adding in more strength days that push your muscles to the limit.
These are my 5 tips to help you lose the baby weight after babies 2 or 3. If you focus on a healthy diet, even without walking or working out, you can lose weight. Your diet is 80% of losing weight, so you have the power to lose the weight even with more babies around.
I will be launching 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.
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 fitness and nutrition program to get your body back. This amps up your fitness routine into HIIT workouts, strength workouts and cardio to help you melt off those last pounds. I also walk you through proper food intake to encourage a healthy milk supply, while still burning extra fat as fuel. There is a very fine line to do this, but don’t worry, I’ve done it three times!!
I’m working on my edits to launch this program as soon as possible. I want it to be affordable, so all moms can heal there bodies and skip all the trouble I experienced. I didn’t realize, even with all my knowledge and training, how non-negotiable healing your postpartum body is before working on losing the weight.
Please sign up, so I can let you know as soon as the The Postpartum Cure is launched and ready!
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!