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Keeping both you and your baby healthy while breastfeeding requires a proper meal plan and some guidance. If you would like a step-by-step program to help you lose weight safely, check out all our courses, programs, challenges, & recipe book.

One of the fastest ways to lose the baby weight is to start preparing in the third trimester. The third trimester is super long, and by the time I get there, I am so tired of being big! Even with gaining mostly belly weight, I still get impatient for my body to return to normal.

We’ll show you what a weight loss meal plan looks like for breastfeeding mamas, so you can create your own meal plan, but if you would like a step-by-step program to help you lose weight safely, check out our programs!

**Wanting a more detailed step-by-step postpartum program? Check out all our programs here!

I am pregnant again with my fourth baby, but only in the second trimester. I can’t wait to use these tips again (for a fourth time!), to start feeling like I’m getting back in shape before this new little one arrives. 

Losing the baby’s weight can be super difficult, but there are some great little steps you can take in your third trimester to help you get there.

First, start eating cleaner: 

I have a free, clean eating challenge developed for breastfeeding mamas, but it is a wonderful decision for mamas in their third trimester too! I also have a free, clean eating challenge for pregnant mamas because this is exactly how I eat to stay healthy during pregnancy or start losing weight. By cleaning up your diet before the baby arrives, you will be one step ahead in making sure you are getting nutrients for healing after birth too. Here are some awesome salad recipes that are healing after birth too! Basically, by cleaning up your diet you are going to increase your nutrition, but keep your calories in check. You will be giving the baby lots of good vitamins and minerals, but not overeating to keep gaining fat. If you’ve already gained the recommended amount of weight, then you definitely want to clean up your nutrition to include fruits, veggies, lean proteins, protein shakes, and nutrient-dense carbs like oatmeal and sweet potato. My suggestion is to switch over to 80% of these foods every day.

To help me start my day off clean, with three boys running around, I have a protein shake. It is fast, easy, and such an amazing way to get both fiber and protein in one easy meal. As I’ve worked with more and more mamas in my program and challenges, almost everyone loves and looks forward to their smoothie every morning. Usually, if we do a longer challenge, over 10 days, as people lose momentum or start slipping with their eating, there is one aspect that stays-the smoothies! And if you make your smoothie with Bump Dust you are doing so much good for your body!!

4 High-Quality Protein Powders for Breastfeeding Mamas

Every snack and meal needs to have protein and fiber as well.

Think of hummus, turkey, and carrots. Fresh fruit bowls with nuts and a sprinkle of coconut flakes are also a good one. Dairy is questionable because it depends on how you process dairy. If you think you are sensitive to dairy, don’t do it. It will cause inflammation. This can make maintaining weight difficult. If you aren’t sure, eliminate dairy for a week or so, then introduce it back in and see how you feel. This can be a good practice before the baby comes because it is fairly common that babies are sensitive to the proteins in dairy. Our programs are specifically made for pregnant mamas and go over the essential nutrients, how to eat to not gain too much weight, and workouts you can do to stay in shape. Staying in shape now is key to making weight loss after a baby much easier and faster! Or, grab my postpartum program now, so you can get started on the eating plan to make it easier when the baby arrives.

Second, get milk-boosting supplements: 

If this is your first baby, these supplements are wonderful to have on hand. Just in case you notice your supply isn’t where you want it to be, you will be ready. I actually started drinking this tea a couple of weeks before my due date each time, and I had no issues with Colostrum coming in, and none of my babies lost any weight after birth, which is very normal. The reason this is helpful is that rather than eating more for your milk supply if you eat the wrong foods or scarf down a lot of sugar, that can hinder your weight loss. This protein powder is specifically created for postpartum mamas, boosts your milk supply, and is awesome for the final stages of pregnancy because it has Red Raspberry leaf, with can strengthen your uterus for birth! It also balances hormones during postpartum to help with milk supply!

Also, make sure you are ready for a natural birth! I was NOT prepared for a natural birth but ended up going natural because the epidural didn’t work fast enough on both my second and third. You will feel much better being PREPARED! 

Third, start a walking routine:

I can’t tell you how wonderful walking is for helping your body heal after birth, and get things moving again after the baby. I wrapped my babies up in a carrier either the Baby Bjorn or the LILLE baby. The LILLEbaby ended up being easier on my shoulders as the baby got bigger. By having the routine in place, it will be so much easier to get out and move again once the baby arrives. In my belly-only pregnancy program, I have a lot of walking prescribed mixed with some ab/core work and HIIT workouts. The ab and core work is meant to help prevent diastasis recti and maintain control of your abs throughout pregnancy. Walking is really good for overall health, fat loss, and more! It can tremendously help with swelling because it can keep fluid from retaining in your legs. I’ve just been able to start walking regularly again in my second trimester now, after being sick and tired the whole first trimester. It feels so good! I always tell mamas to aim for 10,000 steps a day, which is usually adding about a 2-3 mile walk to their day.

Get an affordable treadmill if you need to:

As the summer hits here in Florida, I won’t be able to do much walking outside, so I will probably be grabbing a cheap treadmill. I looked around on Offer Up and other sites, and it seems there are some great deals on brand-new ones, rather than expensive old ones!

Fourth, find your pelvic floor:

Also, practice finding your pelvic floor because you will need to work on this prior to beginning a fitness routine after the baby. By knowing how to activate and release your pelvic floor muscles, you will have a much easier time finding them again post-birth. I wrote a post on how to find your pelvic floor, and in my program, we go over the correct way to do Kegels, which is super important to know because there is a bit more to it than just squeezing your muscles. This will help you prevent injury when you try to work out postpartum. I promise you will need these muscles to be strong and engaged in order to start a workout routine.

Fifth, try protein shakes:

I have found protein shakes to be super helpful for getting in enough nutrition quickly. I really discovered how helpful these were when I was pregnant with my second. My first was only 13 months old when I found out I was pregnant again, so I was super busy. Eating healthy was fairly low on my priority list until I realized there was an easier way! There are some amazing benefits of protein powder, specifically if they are created clean, with additional benefits like Milk Dust. Bump Dust is also in the works as we speak, so you will have a very similar taste and formula to get you through pregnancy and into postpartum. Protein shakes have been extremely beneficial to the mamas in my program, and these are something you can do without joining a program.

How Milk Dust is unique for after the baby arrives (or right before too)!

In my years of helping mamas lose weight while breastfeeding, there was a protein powder missing that was specifically designed for breastfeeding mamas to combat these sugar cravings and fully nourish mamas. I am a firm believer in nutrition for milk supply, so I created Milk DustMilk Dust is literally your best friend for lactation and weight loss. It has a milk-boosting herb blend, plenty of protein, sugar-craving-busting herbs like Tumeric, Cinnamon Bark Root, and minerals like Chromium which have all been used to balance blood sugar. In addition to all these fabulous items. I hand-picked specific vitamins like Folate (L-Methylfolate) because folate is still important during lactation! Almost just as important as in pregnancy. I also hand-picked vitamin B12 for energy, and superfoods like Chlorella, Spirulina, Spinach, Blueberries, and more. The protein powder is free of soy, gluten, dairy, and corn. It is NON-GMO, Vegan, and plant-based!! I highly recommend you check it out if you are craving sugar. It is only sweetened with Stevia, Monk Fruit, and Organic Cane Juice, which means there is very little sugar, but it is very sweet, so you still get to drink something like a milkshake!

The third trimester feels so long, but it is a great time to start thinking about losing the baby’s weight before the baby is even here. It gives you something to focus on, while also helping you establish healthy habits that will help you lose the baby weight fast. I already can’t wait for the end, and I’m only just getting to the second trimester now.

If you haven’t yet, check out all our courses, programs, challenges, & recipe book!


  1. I wish I found this after my last baby!! Losing the baby weight has been so difficult for me…and even at 10 months postpartum I’m still working on it! Thank you for this!

  2. Hello!! We found out a few weeks a go that we are pregnant with our 2nd child. We are super excited. Being a mom of my 2 year old toddler, I never lost the baby weight with him. So going into this pregnancy over weight has be anxious. I also find myself combating severe nausea, and huge lack of energy. What would be your recommendations? Also, should I use the bump dust or milk dust formula?

  3. Pingback: 5 Little Steps For Your Third Trimester To Lose The Baby Weight Faster | Keep your weight normal

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