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.
I also highly recommend protein shakes to help nourish you body after baby. This is by far the best protein powder to help new mommies nourish their body, boost milk supply and reduce sugar cravings. Protein shakes allow you to blend many, nutrient-dense foods together, which in turn will help you feel full and satisfied! Actually letting yourself have something sweet also curbs sugar cravings, and my protein powder is nice and sweet, leaving you feeling like you had dessert, when you really had spinach 🙂
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.
If you need help losing the baby weight and keeping up your milk supply, I have a very popular program, The Postpartum Cure, which comes in an app you can download.