Contrary to popular belief, weight loss doesn't have to be hard!! It is 100% within your ability to lose the "baby weight" without compromising your health or your milk supply. Here's how I did it, and how I walk my clients through this process 👇🏼.
Understanding the Postpartum Body
If you feel like chasing weight loss after having your baby is overwhelming - HI 👋🏼 🙋🏻♀️ - join the club. Been there done that bought the t-shirt 😜. Shortly after having my son I remember glancing in the mirror at my “mom pooch” and accepting I had a lonnnng road ahead. This wasn't something a 6-week program would fix.
Breastfeeding presented its own challenges. I was committed to providing my son with the best nutrition while balancing the desire to lose weight. It was crucial for me to approach postpartum weight loss with care; rapid loss can negatively affect milk supply. It isn't the popular opinion, but slow and steady wins the race 🐢 🏆.
Here are 8 things I did to lose 40lbs postpartum that are NOT dieting or cardio 👇🏼
Eat protein + fiber at every meal - Instead of focusing solely on calorie counting, I chose to nourish my body with wholesome foods. I learned that my meals should be rich in fruits, vegetables, whole grains, and lean proteins. For instance, I included foods like quinoa, spinach, berries, and grilled chicken, which not only fueled my body but also supported my milk supply.
Drink 100oz of water per day - Breastfeeding can dehydrate your body, which in turn can diminish milk supply. I recommend getting a specific water bottle that fits in your diaper bag and keeping it on you at all times. My husband calls my water bottle my "purse" 👛 😂.
Start Diaphragm / 360 breathing + core rehab - Your core is likely to need some TLC postpartum in order to be strong enough to engage in exercises you used to love pre-baby. If you haven't already downloaded my FREE Core Guide, do that NOW!!
THEN incorporate at home workouts - Did I mention you need to start with core rehab before progressing to full workouts? 😜. Just like your baby will be crawling before they can walk and walking before they can run, that's what YOU need to do, too mamma!
Weekly Harry Potter bubble baths - You're a new mom. You're barely sleeping. You're stressed. You feel pressure to "bounce back". Reading Harry Potter in the bubble bath was MY outlet and my way to hit the reset button after a hard day. Find YOUR reset button ⏯️ and communicate to your partner / support system when you're feeling overwhelmed.
Let go of expectations - Every mom's journey is different. Maybe you've been scrolling on IG or obsessively Googling what the next best step is. All you need to focus on is these eight things and stay in your lane mamma. 🚗
Don't give up treats - Don't think about elephants. Did you just think about elephants? That's what I thought. Don't think about cookies. Did you just think about cookies? Yea... that's how deprivation works. When we say we "can't" have something it usually leads to bingeing. So make sure you aren't cutting out foods you love! 🐘 🍪
Don't say anything to YOURSELF that you wouldn't say to your sister or your best friend if she were in your shoes - It's really easy to look in the mirror and say not-so-nice words to yourself. Let's not do that mamma. Focus on the positive, the miracle your body just created and the rest will fall into place!
Remember, you are doing an amazing job! The fact that you're on this page looking for evidence-based answers is already a step in the right direction 🫶🏼. Your body is resilient and adaptable. Whether you are shedding pounds or simply striving to feel better, prioritize what boosts your spirits. Here’s to celebrating joyful moments and a healthy future for both you and your little one!