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.
A postpartum recovery plan that focuses on nutrition specifically for breastfeeding, while also allowing time for healing and slowly getting back in shape is so important! Learning to embrace the changes, while also nourishing your body specifically for breastfeeding is the way to go when embarking on a postpartum recovery plan. There are three components that are super important when embarking on a postpartum recovery plan. Many people have put together quick diets, general meal ideas and workouts to help mamas lose the baby weight quickly, but a full recovery plan goes into much more detail than a quick weight loss plan. The three most important components are HEALING, NOURISHING and STRENGTHENING. I am going to go into more detail on each of these three areas, which are all fully covered in-depth in my program.
First, let’s talk about just healing postpartum:
Your body needs time, rest and nutrients to heal. Food is super important to providing your body the nutrients it needs to repair the cells, skin and muscles post birth. Healing from birth is similar to healing from surgery. I put together a full list of healing foods to focus on right after birth because these foods will help your body heal faster. I dealt with scar tissue and a rough recovery after my first baby, where I ended up in physical therapy for down there. I wrote all about it, and how to tell if you need physical therapy too.
Resting is also super important when healing right after birth. There are some Pilates moves and workouts you can do safely before the 6-week mark, assuming your doctor approves, to help encourage your muscles to go back to normal. Walking is also a “resting” way to start getting active again. Walking will actually get your lymphatic system moving, which will help your body recover as well. Rest (sleep as much as you can), walking and eating the right foods are the foundation for healing and feeling your best.
Second, you want to nourish for breastfeeding:
As life starts getting back to normal, you will start feeling better and want to lose the baby weight. I put together a full meal plan with 60 recipes for breakfast, lunch and dinner to fully nourish your body for breastfeeding, while encouraging your body to let go of the baby fat. What happens, is your body is craving nutrients even more than calories. If you don’t put enough nutrients in your body, then it will think it is in a nutrient dead-zone, and it won’t want to let go of fat. By specifically nourishing your body for breastfeeding, you are focusing on nutrient-dense foods that give your body exactly what it needs to do it’s job. It is normal for your body to let go of fat after birth and use it for make breast milk. That is why we store fat in pregnancy. BUT, your body can’t do this if it doesn’t have the proper nutrients. That is why I created the plan I did. To help mamas eat for breastfeeding, in a way that encourages their body to lose the baby weight safely. I also go over how to safely count calories while breastfeeding, so if you are completely lost on how much to eat, that section will really help as well.
Third, slowly strengthening your core + pelvic floor:
Jumping into a workout program to lose the weight is so tempting. I did it, and was not happy with the results. I was weak, felt like I was going to pee my pants, and my stomach was all jiggly. I go over core-protecting and pelvic floor-strengthening moves in every workout. Each workout starts with engaging these muscles, as well as coming back to those muscles in-between moves to ensure they aren’t getting forgotten. I also make sure you know how to PROPERLY hold your baby (a super simple, special trick that has a dramatic effect on your pelvic floor) in addition to going into detail on how to PROPERLY do a Kegel. I was way off for the first couple years, having no idea how the pelvic floor system really worked. I assumed it was just a normal muscle system, and to contract and hold as long as possible to get stronger. NOT THE CASE.
I poured myself into this program to help mamas recovery and feel their best postpartum. It is completely holistic program focusing on more than losing the baby weight, yet that is the end result if you really focus on nutrients and caring for your body. I also know that many mamas can’t afford an expensive weight loss program or physical therapy. Insurance doesn’t always cover physical therapy, and there are lots of high-ticket programs that don’t totally focus on healing mamas full circle.
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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!