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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.
Weight loss right after birth is a big topic here, so I wanted to give an update on my weight loss after baby #4. I hadn’t weighed myself on the day of birth, but I know I was just over 156 lbs. At my last appointment I weighed in just over 156 lbs, and I hadn’t been gaining much weight at the end, so I am guessing I was about there or a bit more at the time of delivery.
Knowing my body, even though I haven’t weighed myself yet, I have lost about 12 lbs, which is a lot of the extra baby weight I gained. I am almost back into my pre-pregnancy shorts at 10-days postpartum, which is usually how I judge weight loss. I look at inches and clothes fitting, rather than weight because of my weight. I’ve lost muscle too, which is typical in recovery during the 6 weeks, and that can be tricky on the scale.
As you can see from the photo, I’ve slowly decreased my weight over the last 10 days, and I want to share with you my eating habits and how I did it!
How I lost 12 lbs in 10 Days Postpartum:
I did not eat ALL the hospital food:
I have never been more thankful for my Milk Dust products this time around. I was able to properly nourish myself at the hospital, despite the very limited options. As you can see from the photo above, here I was with some plain burgers and tater tots, with vegetable soup. I REALLY wanted to get more vitamins and minerals into my body, so my Milk Dust Lactation Bar was a large part of my meal. I made sure I had this or drank my protein powder mixed in a water cup with my meal. I was able to get my milk supply to come in super fast (the fastest ever, and here are more tips on that). I talked about this on my Instagram stories, and I frequently post recipes and tips and tricks on using Milk Dust for weight loss while breastfeeding. I would love for you to grab a sample pack on the website, and use code: LACTATION for 10% off!
If you don’t give birth in a hospital, just be mindful of the food you are putting into your body right after birth. It can be tempting to reward yourself with all the good food, but you really want to nourish your body properly, to set yourself up for success with breastfeeding. Your body needs nourishment to nourish your baby.
I exclusively breastfeed on demand:
Another reason I am able to drop the weight is that I exclusively breastfeed on demand right away in the beginning. I don’t worry about pumping, and I keep the baby close to me. This keeps the milk coming in strong, which is also going to burn more calories. Your body is working hard to produce milk for a strong demand, which will naturally cause your body to use stored fat and water. Much of the stored water and fat during pregnancy is there specifically for breastfeeding! It is the main purpose, so you want to encourage your body to use what it stored as fuel.
I do NOT focus on calories – AT ALL:
I am not much of a calorie counter, and I don’t promote calorie counting in my program or free 10-day plan. Mamas drop weight like crazy, without losing their milk on both of these plans because they are nourishing their body – not because they are restricting calories.
I eat nutrient-dense foods, that are high in calories like almonds and dark chocolate, while also ensuring I am supplementing with a great product like Milk Dust that promotes a healthy milk supply. Milk Dust has a herb blend that encourages your milk supply to stay up, while your body adjusts to a healthy diet.
I have a ton of posts and resources on what nutrient-dense foods are – specifically for breastfeeding, but I highly recommend downloading my 10-day plan (it’s free), which will get you started on eating the right way, without losing your milk supply.
I intermittent fast – naturally:
Yes, you can intermittent fast while breastfeeding, but in the first week, you don’t want it to be forced. I naturally stay busy all morning and don’t have much of an appetite, so I don’t eat. Do not force yourself to eat if you aren’t hungry. Let your body use the fuel you have stored, and when you start feeling hungry – don’t let that turn into starving!!
Only fast until your hunger cues come in, and then make sure you grab something nutritious before it gets worse. I always have a Milk Dust bar on hand, and I just showed in my Instagram stories how I make a really yummy lactation latte with my Milk Dust protein powder.
Other snacks that are great to grab are almonds and dark chocolate, fresh fruit, turkey and rice cakes, rice cakes and hummus, turkey and string cheese and oatmeal. These foods can really help ensure you don’t binge after your fasting period.
I never let myself get starving:
You will RARELY find me without an apple, Milk Dust bar or almonds in my purse. Being a mom of 4 means I am super busy and the mornings can FLY by. Before I know it, it’s noon and I am just getting hungry. I never let that hunger turn into starving. If you do, it will be very difficult to catch up and eat healthily for the rest of the day. If your body starts telling you it is hungry for food, make sure to give it a healthy snack or meal and a lot of water! That’s my last tip too, drinking a lot of water.
I drink ALL the water:
This is especially important here in Florida, but also key for breastfeeding moms. Breast milk is a liquid, and we want to make sure you have enough liquid to keep yourself hydrated. I sip on water ALL DAY. I also sip on things like sparkling water and Spindrift to help change up my liquids, but I tend to really suck down a lot of water while breastfeeding. This also keeps me from getting confused about whether I am hungry, or just thirsty. Sometimes the cues can feel the same.
Overall, I think what really helps me is I don’t focus on weight loss at all. I focus on my kids, the new baby and eating healthy. I try to stay active by just walking around with my boys and playing, enjoying our new bundle and choosing foods that will help my body heal and produce milk. By doing that, before I know it the first week has gone by, and I am feeling lighter with more energy.
Sometimes if we focus too much on weight loss and food, we eat more because we are always thinking about food! Eat when hunger sets in, and choose things that are going to nourish your body.
I’ve found that the Milk Dust bars and protein powder REALLY stop my sugar cravings. Usually, this time around I am eating all the sugar and cookies, but I have been so satisfied after my shakes or bars! It is amazing what a good, nutrient-dense supplement can do, and they taste so good I feel like I am getting to eat so much dessert! Seriously, try the bars – you will love them!
Use code LACTATION for 10% off your first order 🙂
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