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Do you have a goal to start losing the baby weight while you’re breastfeeding?
If your answer is yes, you’re not alone!
The women I connect with in the Facebook group for The Postpartum Cure, share some of their concerns or struggles with postpartum weight loss while breastfeeding so I have a good handle on what you’re probably thinking and feeling.
Btw, if you’re interested in learning more about The Postpartum Cure and how the program supports breastfeeding moms with a healthy diet and workout plan, click here.
What I’ve seen is a lot of women have a goal to lose at least 10 pounds while they are breastfeeding.
Some women want to lose more – it really depends on how much weight was gained during pregnancy.
Losing 10 lbs. of baby weight while breastfeeding is a great goal!
I am passionate about supporting moms with safe postpartum weight loss plans that work for their lifestyle all while breastfeeding their baby.
In The Postpartum Cure, I create breastfeeding diet plans and safe postpartum workout routines for breastfeeding moms.
The resources within the program include healthy breastfeeding foods filled with nutrients and vitamins needed for successful breastfeeding. I give your grocery lists, recipes, and videos to help support and educate you while you’re losing weight.
Now that you know that, I want to go over 5 things you can do to lose 10 lbs while breastfeeding.
Here is an overview of what we will cover:
- Switching to a nutrient-dense diet.
- Eating enough protein.
- Healthy high-fiber snacks.
- Fasted cardio/walking
- Postpartum strength workouts
It’s in these 5 areas that you will see the best postpartum weight loss results.
TIP: Your breast milk supply won’t go down if you reduce the number of calories you’re consuming. It will decrease if the NUTRIENTS that make breast milk drop.
Don’t worry – these tips will make sure that doesn’t happen.
A NUTRIENT-DENSE DIET
One of the best things you can do for breastfeeding weight loss is to switch the foods you are eating to include healthy foods that are filled with nutrients that support healthy breastfeeding and milk supply.
Examples are fruits, vegetables, lean protein, and complex carbs like quinoa.
These foods provide a lot of nutrients per calorie over empty-calorie foods that are usually fast and easy to grab.
Great, nutrient-dense foods for breastfeeding are lots of fruits and veggies (basically anything you love), sweet potatoes, oatmeal, eggs, and my favorite protein powder.
At least 80% of EVERY meal or snack should be nutrient-dense and super healthy.
If you can stick to the 80% rule, you’ll be rewarded with a healthy breast milk supply, lots of healing nutrients and vitamins for mom and baby, and consuming fewer calories which will lead to healthy weight loss.
Since I’ve been helping moms with healthy weight loss while breastfeeding, I began to notice there was no safe protein powder on the market for nursing moms.
One that would help moms combat sugar cravings but support milk supply and weight loss.
I am a firm believer in nutrition for milk supply, so I created Milk Dust.
Milk Dust is literally your best friend for lactation and postpartum weight loss.
It has a milk-boosting herb blend, plenty of protein, sugar-craving-busting herbs like Tumeric, Cinnamon Bark Root, and minerals like Chromium which have all been used to balance blood sugar.
I also hand-picked specific vitamins like Folate (L-Methylfolate) because folate is still important during lactation!
I also added vitamin B12 for energy, and superfoods like Chlorella, Spirulina, Spinach, Blueberries, and more.
The protein powder is free of soy, gluten, dairy, and corn.
It is NON-GMO, Vegan, and plant-based!!
You should check it out if you are craving sugar.
Milk Dust is only sweetened with Stevia, monk fruit, and organic cane juice, which means there is little sugar but it still tastes sweet – when you add it to your lactation smoothies and shakes, you’ll feel like you’re having a milkshake!
There are no other clean, super nutrient-dense protein powders that are specifically made for postpartum healing, nourishment, lactation, and weight loss.
EATING ENOUGH PROTEIN
Speaking of protein, I recommend adding a healthy protein powder to your lactation smoothies and shakes!
Here is my fav protein powder that’s safe for mom and baby (I mentioned it above).
You can blend the protein powder quickly with frozen berries and veggies to get in A LOT of nutrients in a short amount of time.
You can basically make these shakes one-handed (perfect when you’re caring for a baby!), and I have lots of recipe ideas in my program to keep you motivated.
Protein is going to help you maintain your muscle, and promote cell rejuvenation and healing for postpartum. and support overall healthy functioning!
It’s so important and a lot of breastfeeding moms don’t use protein.
HEALTHY BREASTFEEDING SNACKS FILLED WITH FIBER
Healthy breastfeeding snacks filled with fiber usually have a lot of water as well which means you will feel full and satisfied faster.
Some examples of amazing and healthy breastfeeding snacks with fiber are apples (they have both soluble and insoluble fiber), oranges, cucumbers, carrots, watermelon, cantaloupe, berries, or celery sticks.
Combine these foods with just a little bit of protein like hummus, light string cheese, a few almonds, PB2 powder (a lighter peanut butter), or even some semi-sweet chocolate chips and you can feel super full on lots of nutrients and fewer calories.
Walking first thing in the morning, before breakfast is not going to hurt your milk supply in any way if you eat healthy the rest of the day.
Walking or jogging in a fasted state will help your body tap into the fat cells, so you can burn 10 lbs of FAT rather than losing muscle too.
If you wake up starving, have a protein shake with minimal berries.
Blend it with spinach and ice to make it super low in carbs, so your body will still tap into fat cells as the energy source when you head out for your walk or run.
Getting out first thing in the morning also sets you up for such a GREAT day!
Plus you can bring the baby along in the stroller!
POSTPARTUM WORKOUTS FOR STRENGTH
Cardio is your ticket for healthy postpartum weight loss but it’s also smart to add some postpartum strength workouts to your daily routine.
What it does is add a consistent workout that will burn fat throughout the day.
If you’re tired one day, I wouldn’t skip the cardio workout if I had to choose one or the other.
Once you’ve reached your initial weight loss goal, you can lessen your cardio workouts and start to include some strength workouts to add or maintain muscle.
Make sure you feel ready to do strength/hiit workouts and when you do, these postpartum workouts are a great way to burn your stored carbohydrates which will ultimately lead to more fat burning throughout the day instead of carbs.
That’s a Wrap…
Getting started with postpartum weight loss while breastfeeding can be done if you follow the 5 tips I told you about above.
The key is to eat healthy breastfeeding foods that will help boost milk supply while allowing you to burn fat.
Truthfully, the key is your diet.
Focus on that area first and then add in your postpartum workouts and exercise.
Being intentional with your eating, rather than just grabbing what you are craving can make a big difference in not only your weight loss but how you and your baby feel!
Check out The Postpartum Cure for more support with breastfeeding and weight loss.