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Losing weight while breastfeeding definitely requires a proper meal plan. Without a meal plan in place, it can be very difficult to stick to your healthy breastfeeding diet. I think it is really important to go over what a weight loss meal plan looks like for breastfeeding mamas, so you can create your own meal plan, or follow one of mine to safely lose the baby weight, not your milk supply. What does a good breastfeeding diet for weight loss include? You definitely want to create your meal plan around some very healthy, nutrient-dense foods that will support your body and milk supply. Fruits, vegetables and lean proteins are the best sources of nutrients, as well as nuts and avocados for healthy fats. Most of your protein sources are going to have enough healthy fats for your body, and your body has stored fat for baby and energy, so I…

Many mamas are asking themselves, “why can’t I lose weight while breastfeeding?” Struggling to lose weight while breastfeeding is very frustrating and confusing. The concept of burning more calories while breastfeeding doesn’t seem to apply at all. Luckily, as a certified nutrition coach and pre/post natal fitness specialist, I’ve got some answeres for you, that may help you move forward in your weight loss, and start understanding why you aren’t losing weight while breastfeeding. Now, before we get into all the reasons, I want to make sure that you understand that I am assuming there are no underlying hormonal or thyroid issues going on. Autoimmune issues, genetic factors and other medications can also play a role, so if you have any of those things going on, there are going to be more factors involved in your weight loss. If you are taking medications, make sure to see if a side…

Protein shakes are a great tool for losing weight while breastfeeding. Protein shakes allow new and breastfeeding mamas a quick and easy way to get in a lot of nutrients in at one time. There isn’t any chopping, prepping or cooking, which can make things so much easier with a baby in hand! I don’t know how many times I was wrangling two toddlers, standing and nursing my new baby and throwing some things in the blender quick. You can also drink and go, which I really appreaciated when I had two toddlers that wouldn’t sit still and a newborn baby. I thought a great way for new mommies to head into 2020 with some health and fitness goals would be to do a protein shake challenge. It is so simple, and really effective. I have guidelines and recipes in the challenge, so you can eat all your meals within…

There’s been a growing movement to support breastfeeding mamas with products, cultural acceptance and normalizing breastfeeding in public. I LOVE this movement! Postpartum and breastfeeding care is so close to my heart, and so many mamas are left with a new baby with no idea on how to care for themselves. All focus goes to the new baby, while mama is left tired, depleted and just getting by. What’s been super exciting is to see all these new breastfeeding products to make life as a nursing mama so much easier! As I’ve been seeing all these new products, I wanted to compile the ones I am most excited about because of their healing, nourishing and life-altering abilities! I am going to split this big list into categories, so if you are looking for something in particular, you can jump to that category. Basically, I am going to go over lactation…

Crockpot season is here, and there are so many amazing crockpot recipes that are perfect for breastfeeding mamas wanting to give their milk supply a boost, while also still losing the baby weight. Crock pot cooking is amazing for new mamas because you can toss in some ingredients and leave it alone. I have an awesome fall eating challenge for breastfeeding mamas, with even more recipes. It is free, and it will jump start your weight loss without compromising your milk supply! Make sure to grab that to go along with these crock pot recipes, and you will be feeling amazing this fall and winter. A few important things to note is that these recipes are full of nutrients, and they are also lightened up. The reason is because nourishing your body with many different fruits and vegetables is really important to fulling heal and produce breast milk. My goal,…

Breastfeeding a new baby in the fall and winter is one of my favorite memories. Snuggling up on the couch with my little one and a cup of soup in my hand is so relaxing. All of my babies are fall and winter babies, so I have a lot of experience in losing the baby weight during the crisp and cold months while still breastfeeding. All of my babies were born in the Pacific Northwest, though we live in Florida now. I have a very popular 10-day detox plan for breastfeeding mamas to get off sugar and start losing weight, and I wanted to also create a seasonal plan for the pre-holiday months. These are recipes that will help you lose the baby weight because they are clean, full of nutrients and light in calories, yet also help you keep your milk supply up.&nb Of course many of the breakfast…

Many new mommies have no idea a pelvic floor physical therapy is an option after birth. Here are 5 reasons you need to see a physical therapist for your pelvic floor. This is a guest post written by Dr. Jena Bradley, DPT, mommy of 4 and blogger over at Live Core Strong. She is awesome, and has some great tips on when to see a physical therapist. A lot of women suffer from postpartum pain, incontinence, abdominal separation such as diastasis recti or other women’s health related diagnoses after childbirth. Did you know that you can seek physical therapy to help restore these problems so you no longer have to suffer from them? You don’t have to live with these issues forever. Learn about the 5 most common diagnoses that women suffer from during postpartum that physical therapy can treat. 5 Top Reasons To See A Physical Therapist After Birth…

Most mamas usually experience some sort of acne issues during pregnancy or postpartum. With hormone fluctuations happening all over the place, it is completely expected that your skin will need some time to adjust. During that adjustment period unexpected acne can pop up uninvited. Scroll down to read the most important step I took to clearing up my postpartum acne. This is what I believe really did it! If you want to get straight to the products I used head here!Β  Why Do We Get Postpartum Acne? Postpartum acne is really very similar to the acne that pops up during puberty. Hormonal changes cause different reactions to the bacteria and sebum on our skin. The bacteria doesn’t necessarily change, but our oil production or sebum does, which throws things out of balance, causing irritation. If you are getting cystic acne, where it is very painful and large, red bumps, then…

Many mamas struggling to increase their milk supply immediately blame their low milk supply on diet. Diet plays a large role in your body’s ability to function normally, but your diet isn’t just the culprit to your low milk supply. The hormone levels are the real reason your body isn’t producing enough milk, specifically estrogen. What I want to go over is the correlation between your diet and estrogen levels. This is where a lot of mamas get really confused. They think it is the diet specifically that is causing the drop in milk supply, when in actuality, the diet is affecting estrogen levels, which in turn affects milk supply. Warning, this is an in-depth, long post with lots of details. If you just need a simple solution to increasing milk supply and losing weight, scroll to the end πŸ™‚ The reduction of calories does not affect your body’s ability…

The Keto diet is really popular right now, and many mamas have had a lot of success with it, until they start breastfeeding. Doing the Keto diet while breastfeeding is safe and possible if you follow it correctly. With changes in hormones and nutritional needs while breastfeeding, there are some modifications you need to make to your Keto diet, to ensure you can keep up your milk supply and lose weight. If you make the proper changes to your Keto diet while breastfeeding, you can almost effortlessly lose the baby weight while breastfeeding, and experience no issues with your milk supply!Β  I personally don’t follow the keto diet completely. I believe in fruits, veggies, proteins and fats for myself, with a wide range of variability on higher-sugar carbs like fruit. The reason this works for me is because I am a runner. As a runner, I burn more carbs, so…

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