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.
Breastfeeding often throws a wrench in the weight loss process post baby. Milk supply maintenance, while also trying to lose weight can be tricky because your new little bundle is affected if your milk supply drops. Talk about a stressful situation, when mama is working hard to get back in shape, only to find she isn’t producing enough milk, so she throws it all to the wind and eats anything and everything with milk-producing ingredients.
You can totally lose the baby weight while maintaining your milk supply. There are just a few keys to doing this, which I will go over here. 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!
Let’s talk about nutrients for breastfeeding and weight loss:
Your nutrition is going to be key for helping you to create a healthy milk supply. Your body is craving nutrients to package into milk, as well as heal your body after having a baby. I go over the 20 most healing foods in my program, but some you want to focus on are:
Quality Protein: is my protein powder and protein shakes for postpartum weight loss. It is just easier for me, and it is clean and safe for breastfeeding. Protein is going to rebuild cells to repair any tears, scars or other injuries that can happen during child birth.
Sweet potatoes: The beta-carotene/ vitamin A is essential to healing and repairing wounds. Sweet potatoes are healthy carbs that are great for milk supply, as well as healing your body.
Kale/Spinach: I love throwing these into my protein shake to get more of a two for one, but these are super high in antioxidants, which are going to reduce inflammation, as well as vitamin C.
Oatmeal: Oatmeal is great for milk supply because of the fiber, nutrients and carbs, as well as for providing a healthy source of glucose to give your body the energy it needs to heal and produce milk.
By offering your body lots of nutrients, you are telling your body it is safe, and therefore it can use fat stores to produce milk and function. If your body doesn’t have many nutrients, but just empty calories, it will still want to hold on to fat. That is why you want to take care of yourself postpartum and focus on high quality foods. This is the first step to protecting your milk while losing the baby weight. I go into more detail on nutrition, with over 50 recipes, a meal plan, how to count calories while breastfeeding and in my program
Next, Use Supply Boosters:
I have my favorite supply boosters, one is this tea and the other is my protein powder. The protein powder has veggies, fruits, tumeric and other amazing milk-boosting ingredients. When I combine it with the fenugreek tea, I have no issues with my milk at all.
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There are a lot of milk boosters out there, and it does take some trial and error to see what works for you. I have a complete guide to various boosters including supplements, teas, herbs and more.
Using supply boosters will ensure that while you are transitioning and changing your diet, your milk supply is not affected at all. My sister and I combined our best tricks to produce milk quickly in this post if you need more tips on that. I also go over them in depth in the program as well.
Lastly, Your Workout Won’t Cause A Drop:
If you notice a drop in your milk supply, the first place to look isn’t your workout. Unless you are training for a marathon. If you are literally running 14 miles at a time, at a competitive pace, then you can scale back. But, most postpartum mamas are doing a combination of Pilates, HIIT, walking and jogging. Science says its not the workout that will cause a drop, but the stress or lack of nutrition will.
That is why I have a very specialized nutrition program with healing and nutrient-dense foods. It is so so so important to properly fuel your body. From there, your body will want to let go of fat. If your workouts are stressing you out, because you feel too much pressure to fit them it, definitely scale back. Try walking with the stroller in stead of trying to fit in a workout between naps. Walking is actually wonderful for weight loss, especially if you can get in over 40 minutes at a time. This will put you a fat-burning zone, encouraging your body to let go of more fat.
Depending on how much you have to lose, walking and eating clean may be just the perfect combination to help you lose the last few pounds, while keeping a healthy milk supply. If you have more to lose, following a meal plan, signing up for my free challenge, or doing some Pilates + Cardio workouts to really burn off the fat will help tons! I have these workouts in my program as well, to help you jump start that weight loss. Cardio is key for burning fat, and the Pilates will protect your core and pelvic floor, while helping you maintain lean muscle for staying toned.
There you have the ultimate guide to maintaining your milk supply while losing the baby weight. Don’t be scared to work hard and eat clean. Your body needs it!
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🏼!
Here is what another mama posted in the Facebook Group:
“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 ☺”
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!