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.
Six weeks post baby flies by. The nights are long and slow, but before you know it, you are headed in to make sure everything is back how it should be. I was able to lose all of my baby weight by six weeks after all three of my pregnancies, not because I’m special or naturally super skinny in any way.
I have to eat healthy and stay active, just like anyone else who wants to stay fit. It takes some effort and changing your lifestyle, but you can do it! Here’s exactly what I do, to lose the baby weight by my six week check up, and I know you can do it too!! Because I lost the weight in a super healthy way, I was able to keep up my milk supply after each pregnancy while losing the weight! I have lots of tips and tricks for that in my program as well, and I found this little resource to be so helpful!! I highly recommend just checking it out if you are worried about breastfeeding or struggling at all.
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!!
First, Protein Powder:
I can’t tell you how helpful my protein shakes are. I just don’t have time with a new baby and toddlers to whip up a bunch of healthy meals. Some moms are great with cooking and meal prep. I am not. This protein powder is amazing for milk supply and weight loss. It isn’t high in calories, full of SUPER CLEAN nutrients for you and baby, as well as yummy. One scoop makes a great smoothie (check out one of my smoothie bowls or my favorite green shake for milk supply!), and it is really filling. Easy for on-the-go meals. I can make protein shakes one-handed, which is important with a new baby. It also helps me tremendously with the sugar cravings I experience as a breastfeeding mom. Because it is sweet, I get that fix, but give my body the protein it needs! Here’s a video explaining more:
Get Walking: Whether you are breastfeeding or not, you need to burn calories. The easiest way to do this is to walk. Depending on how you feel, walk as much as you can. With my third baby, I had to get out of the house with the other two rascals, so I didn’t wait until six weeks to take him out. He never got sick, and we did great. This got me moving around a lot. We would go to parks, go on walks and try to stay outdoors when possible, so I could keep the baby away from indoor germ fests. I also have a postpartum workout plan I follow before the six week mark, that is mostly Pilates and simple exercises to help keep me moving! I also LOVE, LOVE, LOVE this app for workouts. They have a very specific 4th trimester plan for mamas just getting into working out. I personally felt great prior to 6 weeks postpartum, and worked out before. You have to get clearance from your doctor, but this app is AMAZING for motivating you with REAL trainers!!
With my first one, I did a lot of walking outside in the stroller. The app has stroller specific workouts to get you moving with baby. Super fun! All of my babies have been born in the fall or winter, so weather has never been great for me. I would just bundle us up, and get out. If it wasn’t an option, then I did the front pack or baby wearing around the house. I never counted my steps, but I definitely recommend doing that if it helps you to have a goal to hit.
Focus on Fruit and Liquids:
Fruit is going to satisfy your sweet cravings, fill you up on fiber and give your brain the much needed natural sugar for energy that you need. You aren’t going to get fat filling up on fruit. Eat as much fruit as you can because it will hydrate your body as well as nourish it. Focus blueberries, apples, oranges, strawberries…literally fill up on it. You will be less likely to eat as much junk food if your tummy is full.
Then, make sure you drink a lot. This will help your body flush out the extra water from pregnancy, as well as fill your tummy. It will also give you something to do if you like eat just for kicks. I eat if I am bored, and grabbing something to drink like a sparkling water, lemon water, light hot chocolate…to fill the space in between meals and snacks without eating too much.
Take a hard look at naps.
I can’t take naps much. I just don’t recover from them. I feel groggy, like I just started my day over with no coffee. It makes me want to eat more and just lay around. Now, if you can take a nap and jump out of bed feeling great, by all means go for it. The point is to avoid a nap if it makes you tired and want to eat, when you really aren’t hungry. If it energizes you and helps you, then go for it. Try not to eat right before you fall asleep. Otherwise, you are eating food that will just get stored as fat while you are sleeping. If you are going to nap, wait an hour or two after you last ate to help your body use that fuel efficiently.
Make healthy desserts!
I think this really helps me! I always have a healthy ice cream option, berries, or I make an array of paleo inspired healthy treats! If I have healthy options to chose, like a coconut flour chocolate chip cookie, or paleo blueberry muffins, I won’t go for the other items we might have on hand.
What if you are hungry? Hungry isn’t always a trigger for calories.
Sometimes its your body asking for nutrients. Your body is asking for vitamins and minerals, which is why I say to fill up on fruit as much as possible. Blending fruit with protein makes me feel super satisfied, and it gives your body everything it needs to produce milk, while still burning fat. It will allow you to give yourself something when you feel hungry. You also have to think when the last time you ate was, and what was it. Did you eat some popcorn? That won’t last long in your system, and your blood sugar may just be low. Drink some water and chew some gum if you know you aren’t really hungry, or grab some fruit to make sure you are giving your body what it needs.
I mention fruit a lot, but you can also do red peppers, carrots, snap peas, celery…vegetables that are easy to grab and eat. I personally didn’t eat these much after my pregnancies, but I can see them as a good alternative to fruit as well.
This is exactly how I lost the baby weight fast. I focused on moving and eating healthy. I never let myself go hungry because I can’t stand being hungry, and you shouldn’t either. I made sure to offer my body lots of nutrient-rich fruits. I baked healthy treats, drank a lot of liquid and didn’t fall into the nap trap.
If you don’t find this is working, you may be anxious after just having a baby and filling that anxiety with food. You also could have more to lose than I did. I lost about 25 pounds in the 6 weeks, which some was the baby and water weight, so let’s say I lost about 15 pounds. My babies were 6 – 8 lbs babies.
If you have more to lose, don’t get frustrated and stick to my tips. Don’t focus on losing the weight either. Then it will consume your mind. Just enjoy your new baby, focus on the baby, and let the weight come off on its own, with healthy choices.
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!