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.
Food should be your number one focus to lose the baby weight and maintain milk supply. Let me tell you, I’ve had to do it three times now. After three kids, I’ve been able to find the foods that are the most powerful for burning fat, but also providing the nutrients necessary for breastfeeding. I’ve got a complete list of 7 foods, so hopefully you will be able to choose some you can eat daily, and not get tired of to encourage your postpartum weight loss, without having you worry about your supply! If you are struggling with milk supply while trying to lose weight, check out this post on the best milk boosters, or how my sister and I increase our milk super fast!
Let’s get to the list of foods for losing the baby weight while maintaining milk supply:
I know this doesn’t actually sound like a food, but it has been the best milk-booster for me. This drink is one of the easiest ways to get fenugreek into your diet, and it has Blessed Thistle in it, which is another herb that increases milk supply. The Upspring Baby Milkflow is by far the most popular product that readers choose to increase their milk supply with great results!
Trail mix is one of my all-time favorite snacks while breastfeeding and losing the baby weight. I love a seed and nut, and pumpkin seeds are a fabulous source of Omega-3 fatty acids, which will directly go to baby! You can read more about increasing the nutrients and fat content in your breast milk here. It is also natural sources of DHA and alpha-linolenic acid which help nursing moms in breastfeeding supply.
Pumpkin seeds are full of fiber and protein, which is super important for weight loss. Fiber keeps you full, and protein fuels your cells, muscles, brain and more. I talk all about protein, and how essential it is for keeping up your milk supply while losing your baby weight.
Protein powders can be a huge help in losing the baby weight, while promoting a healthy milk supply. This one is my absolute favorite protein powder in terms of pure protein powder. I have another favorite complete nutritional drink that gives more than protein, which will really boost your supply and weight loss. All the details are in this post.
My favorite protein powder is full of plant-based, organic protein that will fill you up with a variety of nutrients including pea protein, sprouted rice protein, hemp protein and more (hemp is amazing for milk supply too!). There’s also some greens and fruits, which gives you a boost of vitamins and minerals that are important for helping your body let go of fat and produce milk. Blend it up in a shake, and you have the perfect snack or meal to fuel your body and nourish your baby! Here’s a video going over the protein powder if you want more details!
This is one of my favorites because it is so easy to whip up. Oatmeal is fabulous for weight loss because it is high in fiber, which will make you feel full, high in nutrients and iron, which is great for milk supply and ultimately a slower digesting carbohydrate. That means it usually doesn’t spike blood sugar fast (but everyone has a different level of sensitivity to carbs). You can also add oats to your protein smoothies, which is a great way to get that extra fiber and boost. I have a great post detailing all the essentials you need for a milk-boosting smoothie!
If you aren’t a fan of oatmeal, these oatmeal lactation cookies are amazing!
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I love chickpeas on salad! These are again, full of fiber and protein. This combination is wonderful for losing weight because the fiber fills you up, and the protein goes to your muscles. Your blood sugar stays stable, helping you keep insulin down. Chickpeas are also high in B-complex vitamins and calcium. B-complex vitamins are essential for energy and milk production. Try making chickpea hummus for a great snack.
Eggs are a wonderful source of protein, vitamins A, B2, B12, omega-3 fatty acids, calcium, phosphorous and minerals. These are all fabulous for milk production, and the good fats will go directly into your breast milk, increasing the quality of your milk as well as amount. Eggs are only around 70 calories each, making them a great choice for weight loss, and if you get them fortified with DHA, that will help baby’s brain development.
These are like dessert to me. I seriously can eat baked sweet potatoes all day. I’m not sure what it is about them, but I love them. Thank goodness too because they are high in fiber, phosphorous, vitamin B1 & B2, vitamin C, potassium, dietary fiber, copper, vitamin B6 and beta-carotene (Vitamin A) which helps to increase breast milk supply. Sweet potatoes are the source of magnesium which is the mineral known for benefits of relaxation and anti-stress. Sweet Potatoes contains iron and promote healthy digestive system.
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!
WAIT! Don’t miss my favorite helpful resources!
If you have no clue how to pump, or need help pumping more breast milk, READ THIS!
If breastfeeding in general is difficult, or you feel overwhelmed and worried, I found THIS so HELPFUL!!
Struggling to lose the baby weight while breastfeeding? I have the perfect solution for you!
Here’s what other mamas have said about my solution:
“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! Currently eating pictures lunch while writing this ”