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Postpartum recovery can be hard without a plan. Trying to maintain your milk supply while managing your weight 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.
A postpartum recovery plan focusing on nutrition specifically for breastfeeding while allowing time for healing and slowly getting back in shape is so important! Learning to embrace the changes while nourishing your body, specifically for breastfeeding is the way to go when embarking on a postpartum recovery plan. Three components 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 will go into more detail on each of these three areas, which are all fully covered in my program.
I am also currently pregnant with baby #4, and I can’t wait to go through this program again and launch version #2 as I go through postpartum again! There is so much more I can add and create to the program and the app, so now is a fabulous time to grab it so that you can access all those updates coming in the fall/winter of 2020!
First, let’s talk about just healing postpartum:
Your body needs time, rest, and nutrients to heal. Food is super important to provide your body with 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, and I ended up in physical therapy down there. Here’s an article I wrote 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 return to normal.
Walking is also a “resting” way to start getting active again. Walking will 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 during your postpartum recovery plan:
As life starts returning to normal, you will start feeling better and want to lose the baby’s weight. I put together a full meal plan with 60 breakfast, lunch, and dinner recipes 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, it will think it is in a nutrient-dead zone and won’t want to let go of fat.
By nourishing your body for breastfeeding, you focus on nutrient-dense foods that give your body exactly what it needs to do its job. It is normal for your body to let go of fat after birth and use it to make breast milk. That is why we store fat during 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 count calories while breastfeeding safely, so if you are completely lost on how much to eat, that section will also help.
5 Nutrients You Need In Your Postpartum Diet Plan While Breastfeeding
I also highly recommend protein shakes to help nourish your body after a baby. This is the best protein powder to help new mommies nourish their bodies, boost their 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!
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 had spinach 🙂
Third, slowly strengthen your core + pelvic floor (This is crucial during any postpartum recovery plan!):
Jumping into a workout program to lose 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 jiggly.
In every workout, I go over core-protecting and pelvic floor-strengthening moves. Each workout starts with engaging these muscles and returning to those muscles in-between moves to ensure they aren’t getting forgotten.
I also ensure you know how to PROPERLY hold your baby (a super simple, special trick that has a dramatic effect on your pelvic floor) and go into detail on how to do a Kegel PROPERLY.
I was way off for the first couple of years, having no idea how the pelvic floor system worked, so I assumed it was just a normal muscle system and to contract and hold as long as possible to get stronger. THAT IS NOT THE CASE.
Pilates+ Cardio Workout For Postpartum Mamas To Lose Weight and Protect Their Core
I poured myself into this program to help mamas recover and feel their best postpartum. It is a holistic program focusing on more than losing the baby weight, yet that results if you 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 many high-ticket programs don’t totally focus on healing mamas full circle.
If you haven’t yet, check out all our courses, programs, challenges, & recipe book!
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