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I’ve had three babies and each time I’ve gained more knowledge about losing the extra baby weight safely and without affecting my breastmilk supply.
In fact, I was able to keep up a healthy milk supply while dropping the baby weight fairly fast.
Weight loss after baby can be done without a strict, low-calorie diet or lots and lots of intensive exercise.
The best (and, sometimes, fastest) way to lose the baby weight is to focus on a few important things that will help you with your postpartum weight loss goals while also protecting your milk supply.
I developed a program and app that supports mamas just like you with developing a breastfeeding diet plan that will help you reach your after baby weight loss goals while making sure you’re eating enough nutrients to support a healthy milk supply.
I also have an Ab Rehab and Pelvic Floor Restore Program that shows you how to heal your body after a baby. The program also includes quick and safe postpartum workouts that will help you burn calories and strengthen and tone your muscles.
Okay, let’s dive into the top 5 areas you need to focus on in order to not only lose the baby weight as fast as possible. Each of these areas helped me lose the baby weight without affecting my milk supply.
EATING NUTRIENT-DENSE FOODS FOR BREASTFEEDING
One of the best things you can do for faster weight loss while increasing your milk supply is to eat healthy breastfeeding foods filled with the nutrients needed to fuel your body.
Food is such a wonderful tool for your body to function at its best!
You may feel that you’re so busy as a new mom so how on earth will you make sure that you’re eating the right nutrition? (Especially while you’re taking care of your sweet newborn baby!).
In my meal plan and program, The Postpartum Cure, I recommend making morning lactation and breastfeeding smoothies with this protein powder because it is safe, clean, and FULL of nutrient-dense foods.
I LOVE products like this protein powder because it’s made from high-quality ingredients you can trust – it’s truly a wonderful source of protein!
Making sure to get enough protein is essential for weight loss during postpartum while also supporting your breastmilk supply. Using a clean and healthy protein powder makes getting this important nutrient in your diet so much easier.
Breastfeeding smoothies are DELICIOUS, fast, and easy.
So, why do I tell you to eat nutrient-dense foods? Because it helps make your body feel safe to release and let go of fat.
The purpose of stored fat during pregnancy is to produce breast milk. Your body won’t do that if it thinks it is in a nutrient-dead-zone, where vitamins, and macro, and micro nutrients are scarce.
If you aren’t sure how to find the right nutrient-dense foods or just feel overwhelmed and want some guidance, I recommend my full recovery program – The Postpartum Cure.
I also have a simple postpartum recovery ebook that goes over everything – how to batch cook healthy foods, exactly what I cook, and more!
Investing in one of these postpartum essentials will help you feel good and give you the support for healthy weight loss while producing enough breast milk.
QUICK TIP: Some foods you can grab RIGHT NOW to get started are berries, apples, sweet potatoes, garbanzo beans, and protein powder!
MAKE SURE TO GO FOR WALKS
We often overlook the amazing benefits walking has – it’s one of the easiest “postpartum workouts” to do!
Walking is amazing for burning fat and it’s something you can do with your new baby, or with all the kiddos depending on how many you have.
Whenever possible, walk outside wearing your baby or put them in their stroller and go for a nice long walk.
Your goal should be to walk for 45 minutes minimum.
I promise you, walking will help you reach your weight loss goals faster.
If you can, make sure to walk up a few hills – this works your muscles and your heart.
If you find you just can’t get outside, walk around your house for 45 minutes.
Put on some music and dance/walk around – make it fun for yourself! I promise if you put some effort in, you’ll reach your goals faster.
HEAL YOUR CORE + PELVIC FLOOR
There just isn’t enough talk about healing your core and pelvic floor after having a baby!
While focusing on core and pelvic floor health won’t have you losing all sorts of fat, it will help you flatten your tummy after pregnancy.
Seeing your tummy flatten will boost your confidence and healing your core and pelvic floor will help you get ready for more postpartum workouts when you’re ready.
Your core and pelvic floor will not just go back to normal on their own – you need to safely heal them during your postpartum recovery – just make sure to give yourself time to heal them properly.
Remember I mentioned my program The Postpartum Cure? It’s designed to support and guide you on your journey to postpartum healing.
EAT FIBER AND PROTEIN TOGETHER
Eating nutrient-dense foods is the FOUNDATION of your postpartum diet but you also want to make sure to eat fiber and protein together as much as possible because it’ll keep you full and satisfied.
Your body will tell you when it is full, and you won’t want to eat more if you are eating the right foods!
Your body can only take in so much fiber, water, and protein at once, so it is a great way to feel full while consuming a lower-calorie (but nutrient-dense) postpartum meal plan.
In The Postpartum Cure, I teach you what types of foods to include in your meal and what ratio you should be consuming them at – this is helpful if a meal plan doesn’t fit into your everyday life!
QUICK TIP: Batch cooking your favorite healthy foods can make eating nutrient-dense foods so much easier!
Having your favorite foods ready to go means you’ll be able to fill your plate with good food, while still enjoying a little of what your family or others are eating.
Having a small amount of “junk” food means you won’t feel like you’re missing out.
Need an example of what it means to eat protein and fiber together?
Make a protein smoothie in the morning – most smoothies I recommend have frozen fruit which is fiber, and the protein powder blended together.
This is the PERFECT combination to keep you full, yet it still isn’t a lot of calories.
Eating lower calorie, but high-nutrient foods allow your body to let go of fat.
And, guess what?? If you didn’t eat enough calories, you will feel REAL hunger. This is where your body is really needing more energy, not just craving sugar, salt, or chemicals.
DRINK A LOT OF WATER
Drinking enough water every day is so powerful for weight loss!
I know you may not love this advice but here’s how you can make it easier to drink enough water – always drink a full glass before your meal, one during, and one after.
If you follow that rule, you will be golden.
If you don’t like water, try sparkling water. Sometimes adding some bubbles helps you feel fancier.
In my program, we spend time on drinking water (it’s that important) and mamas are always so amazed when they realize they haven’t been drinking enough water.
Mamas, I know drinking water works because I drink a lot of water.
If you are working out and sweating a lot, you need to drink even more.
I’ve become used to it now, but I do know it takes some willpower in the beginning.
If you’re serious about losing the extra baby weight you cannot skip this step – drinking enough water is so important!
The fastest way to lose the baby weight isn’t a strict diet or elimination plan that will be super difficult to follow.
It also isn’t running 5 miles every morning and snacking on celery sticks.
By focusing on these 5 areas outlined above, you can lose the baby weight fast and safely, without affecting any of your milk supply because your body will feel safe and fully nourished.