This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
Losing weight while breastfeeding doesn’t have to come with the price of affecting your milk supply, at all!! I know because I’ve lost the baby weight three times now, and never had my milk supply suffer. In fact, I’ve had an over-abundance of breast milk all while losing the baby weight quickly. Let’s be completely honest here, I am not just naturally skinny and drop weight eating cheeseburgers. I work out and eat very healthy. I changed my eating habits long ago when I developed IBS in college, from a super unhealthy eating lifestyle. I finally found relief by eating clean, taking probiotics and digestive enzymes to get back on track.
Fast forward 10 years after college, to becoming a mom and my healthy diet played a MAJOR role in helping me lose the baby weight without affecting my milk supply at all!
Seriously, I created a complete nutrition program for healing and breastfeeding postpartum because I am so passionate about nutrition and feed being a MAJOR player in your postpartum recovery and weight loss. Eating the right foods can really help you lose weight quickly, while still giving your bodies all the important nutrients it needs to lose the baby weight while still producing lots of milk. Let’s get into how to do this.
How To Lose The Baby Weight Without Affecting Your Milk Supply: 3 simple steps!
First, you want to eat nutrient-dense foods that promote milk production. Some of these foods are sweet potatoes, spinach, kale, eggs, apples, oatmeal, chickpeas and nuts. All of these foods, and the 20 most healing foods I have in the program, help your body by giving it a lot of nutrient power to do what it is made to do! I explain this process in the program, but basically, you want to eat a lot of nutrients because otherwise your body thinks nutrients are scarce. Even if there is an abundance of calories, if those calories are empty, your body can’t use them, except to store them. When nutrients are scarce, it wants to hold on to fat and put any nutrients it gets into reserves. By giving your body all the nutrients it needs to function, it will happily let go of fat.
Second, you want to eat the right amount of calories. This can be a huge eye-opener for some people. Breastfeeding can make counting calories more complicated, but I cover all of that in the program. Here’s what one mama recently emailed me, “As far as counting calories, yes that was so helpful! What happened for me was once I actually logged all that I was eating.. it was an eye opener (this has been true for me every time I start logging calorie intake over the years). So my 3-day average seemed really high to me- 2300. Yes I have a very hearty appetite when I’m nursing-ha! So when I saw that, it helped me not to eat this and that when making snacks and meals for my family … have lost 6lbs-yay!- and have 12 more to go! I am encouraged for sure because it is usually not until I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!”
Eating the right amount of food and QUALITY food is seriously the key to losing the weight without affecting your milk supply.
I can’t stress this point enough, because many jump head first into a clean eating plan, with no idea how much they are eating. If your body has too many calories, it will store the extra as fat. By properly counting calories while breastfeeding, you can transform your diet to drop weight fast and safely.
Third, don’t be afraid of some great milk supply boosters! There are some amazing supplements that help keep your milk supply up as you transition and change your diet. Sometimes, no matter what, your body needs a little extra boost. Fenugreek works really well for me. I know blessed thistle capsules and lactation cookies do wonders for others. I think it is important to have a variety on hand because really what you are doing is giving your body extra nutrients that foods don’t have. It is the same concept, and with these herbs and supplements, you can rest assured that your supply will stay strong while adjusting your diet to find your perfect sweet spot. There’s sample packs from Upspring I highly recommend to try various options and see what works best for you!
If you are struggling with breastfeeding in general, this resource was eye-opening for me, and it literally walks you through everything you need to know on breastfeeding. Many things I had no idea on! This resource may be a game-changer in general, which will also dramatically help you keep your supply up, and create a happy breastfeeding experience overall, while you lose the weight too!
Get The FREE Diastasis Recti Exercises Cheat Sheet!
So many mamas are having such success with the program, and let me share what they’ve said:
“I’m on the 14 day clean eating part and already feel a change. I love that your program caters to nursing moms. These recipes are boosting my milk supply! Thanks again and can’t wait to use the new app!”
“As far as counting calories, yes that was so helpful!… it was an eye opener…But your concept of reducing ever so slightly and monitoring milk supply was so helpful! I have lost 6lbs-yay!- and have 12 more to go! I am encouraged for sure because it is usually not until I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!”
“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help!”
“The few changes I’ve made to diet per your instructions is already helping lower my sweet cravings. I’m sure I’ll notice an even bigger difference when I get stricter. This week has been great as I feel better, have already lost 2#, and haven’t seen a drop in milk supply which was my biggest concern. I look forward to starting the workouts tonight!”
“The baby steps have been super helpful including writing down everything I ate…Another 5 days would be amazing, I was thinking yesterday what am I going to do after the 5 days are finished. You have been incredibly helpful!! I am so appreciative!!!”
My program focuses on specialized nutrition for breastfeeding moms, recipes, meal plans, grocery lists, a new Ab Rehab + Pelvic Floor Restore program, and a new section on going back to work after baby coming soon!
There are now two prices! One with the app, one without for two options! grab it now, while it is super affordable!