Every postpartum mom is eager to lose the baby weight.
After 9 whole months of seeing your body change, the scale go up and not feel like yourself, its no wonder we are in such a rush to lose the weight.
But we have to do it the right way.
I have seen way too many moms who have struggled with energy, milk supply, and overall health because they did extreme dieting or started exercising too soon.
I know how you feel.
I was there, twice.
But can I please ask you to please have patience and grace with yourself.
You WILL lose your baby weight, you WILL get in shape again, you WILL get even more toned and more fit than pre-pregnancy.
Believe me, its possible.
I have worked with over 250,000 pregnant women and I have seen them.
But lets do it the right way so that you have energy, your breastfed baby gets the right nutrients (if nursing), you are in optimal health and you are able to keep the weight off.
Should You Diet Postpartum?
First things first, doing a deprivation diet is not the way to go.
Your body is already in a state of stress from the months of pregnancy and hormonal changes plus the lack of sleep and stress…. Your cortisol levels are through the roof as it is.
When your cortisol levels are high, you will hold fat in your belly and it is super hard to lose weight.
So we want to reduce cortisol and not eating enough is going to put more stress on your body.
You can lose weight while eating enough.
Remember, that if you are breastfeeding, you need to be extra conscious of what you eat as it affects your baby.
Plus, when you deprive yourself and don’t eat enough calories, you will constantly have low blood sugar and when you do that, you will have tons of cravings that will be really really really hard to fight.
You will also have tons of cravings for sugar, which will also be hard to fight.
By eating the right amount, of the right foods, at the right times, you can fuel your body, feed your baby and lose weight all while maintaining milk supply if you’re nursing.
I tell you that confidently because I did it myself twice and I’ve worked with thousands of ladies who have done it as well.
What Should You Do If You Are Nursing & Want to Lose Weight?
- Eat more protein.
- Eat small meals every 2-3 hours.
- Eat a variety of foods.
- Include healthy fats, lean protein, healthy carbs and veggies in most meals.
- Include protein in every meal.
- Don’t let too many hours go by without eating.
- Cut sugar, wheat/gluten, dairy (as much as possible), processed and prepackaged foods.
- Increase healthy fat intake.
- Drink half your body weight in pounds, in ounces of water.
How To Set Yourself Up For Success To Lose All Your Baby Weight
I know, its not as complex as you thought, but it really doesn’t need to be.
The hardest part of losing weight is being prepared with your meals so that you have them ready to go when its time to eat and so you don’t choose “bad foods or bad choices” because you don’t have a healthy choice.
It’s actually quite simple, it’s just it takes time and consistency.
But you can totally do this.
I did this myself while having a newborn, a 3 year old and running a business.
With a good plan, you can totally do this.
How Do You Prep?
I’m gonna give you some simple tips.
Prepping Tips to Lose Baby Weight
- Take 1 day a week and create a meal plan of what you will eat all week for your main dinner meals.
- Cook double batches of that one meal so you have enough for leftovers for lunch the next day.
- Prep a batch or 2 of healthy snacks like muffins, pancakes, cookies etc or make sure to have store bought healthy snacks.
- Go to the grocery store or order online once a week everything that you need for the entire week.
I know that cooking and eating so many meals is hard, but your baby needs nutrients and so do you.
And if you want to lose the baby weight, you need good nutrients that will fill you up, and hold you over to the next meal without having cravings.
Protein shakes may be a really good option for you because they can replace a meal or snack or can be added to any of your healthy cookies, muffins, pancake snacks to add more protein and make them more nutritious and kill the hunger hormone.
Did you know that protein helps reduce the hunger hormone?
It does, and it also helps keep you fuller longer which is why it’s so important to eat protein in every meal.
Protein is also one of the most crucial nutrients for your baby, so if you are nursing YOU NEED MORE PROTEIN.
Protein helps the growth and development of your baby’s tissues and organs, including the brain.
So add that protein powder to anything you can lol.
If you don’t have a protein powder you can trust while nursing, mPower is a pregnancy and postpartum protein powder that is MEDICAL GRADE, has a complete multi vitamin in it, has no artificial anything, was formulated by a doctor, has all the essential B vitamins, so it helps with energy and it is ridiculously, insanely delicious.
You can also make delicious and nutrition smoothies and add in there even more good nutrients that are good for you and the baby and even good for increasing milk supply.
I’ve got tons of recipes that are yummy and help increase milk supply.
Here’s a few:
- Increase milk supply with these chocolate chip granola bars
- Coffee Lactation Smoothie
- Pumpkin Lactation Muffins
- Milk Making Lactation Smoothies
Now let’s talk about exercise.
You cannot exercise until you get medical clearance.
I know that’s hard and thought most of us are sleep deprived and don’t have time to spare, we are anxious to get to exercising to help us lose the baby weight.
I get it.
But you have to be patient.
While you can’t exercise per say, you can be active.
I would go on daily walks with the baby in stroller and made sure I walked at least 30 minutes 1-2 times a day. Plus, the baby loved the walks.
There are also some exercises you can do safely that help strengthen and prep your pelvic floor for when you can exercise.
It also helps those deep lying muscles of the core to start working again.
I put those exercises together and you can grab them in this PDF …
As soon as you’re cleared to exercise, start with weight training. Try this 5-day prenatal home workout.
You want to start building muscle so you can burn more fat even at rest and you also want to start gaining strength and stamina and weight training is the best for that.
Here are some exercise tips to help guide you.
Exercise Tips to Help You Lose the Baby Weight
- Do 3 weight training workouts per week.
- Work all the muscles in the body in a balanced way (chest, back, shoulders, biceps, triceps, legs, glutes, core.)
- Change your workout routine every 4 weeks to prevent getting stuck (plateau).
- Do 2-3 20-30 minute cardio workouts per week.
- The cardio can be done after weight workouts or on a separate day.
- Start with high reps (20-30) and after 4 weeks decrease the reps to 15, then to 10-12. The weights you lift will be inversely related to the weights. If you have low reps, use heavier weights. If you are doing high reps, use lighter weights.
- When you first start, do a month of full body workouts before you start separating body parts.
Hope this helps.
I have helped over 250,000 pregnant and postpartum moms get in amazing shape without crazy diets or endless hours exercising and you can do it too.
If you are not sure how to put workouts together and you want to maximize your time because you don’t have much, you may really benefit from my BETTER BODY AFTER PREGNANCY PROGRAM.
I will help you with everything from diet, nursing, exercise, weight loss, toning, time organization, supplements and much more.
Check out this video for pregnancy exercises you can do in the third trimester.