Last Updated on April 13, 2023 by Avi Steen
Are you looking for tips and tricks on how to lose weight after pregnancy? Well, today, I’ll share with you how I consistently lose weight after giving birth to my babies and keep it off (until the next one, haha).
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Postpartum Weight Loss
So you’ve just had a baby and are anxious to start getting your body back. But be careful – if you don’t have a plan, you might struggle to lose more weight.
A postpartum diet and weight loss plan is a great way to your pregnancy weight. It’s about eating right and doing the right exercises in order to burn fat in different parts of your body so you can get back to your pre-pregnancy weight.
Postpartum is not easy, and losing weight during this time can be especially hard, but incorporating this plan will also help you cope mentally and have more energy for that little one you just gave life to.
If you’re like most postpartum moms, you probably want to lose weight as soon as possible. But your weight loss plan can easily fail if you’re not careful.
My Weight Loss Story
I had never been particularly fit, more like skinny fat, but having three kids changed everything.
During each pregnancy, I put on about 40 lbs of baby weight which was tough to shake off afterward. I worked hard and managed to lose baby weight – and then some!
In the process, I got into the best shape of my life.
It wasn’t easy, though; before my full-term pregnancies, I went through two heartbreaking miscarriages that left me feeling both physically and emotionally drained.
But every time, as soon as my doctor gave me the all-clear to start exercising again, I was determined to get back into a healthy routine – not just for myself but also for my husband, who has always supported me no matter what.
As a result of this determination, at 33 years old (with three beautiful children), I’m fitter than ever!
I’ve come such a long way since those days when gaining or losing just five pounds felt impossible.
Nowadays keeping up with my active lifestyle is key – whether it’s going to the basement to get a quick workout in or simply getting out for walks together as a family.
Fitness has become part of our daily lives.
We can all enjoy it together, which helps keep us connected even more so during these strange times we’re living in right now…
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Here are 5 tips to help make sure your plan doesn’t disappoint you.
- Know Your Deep Why
- Write Out Your Goals
- Start and Finish a Workout Program
- Follow a Meal Plan
- Accountability and Discipline
How To Lose the Baby Weight
1. Know Your Deep Why For Losing Weight
The first step to losing weight is knowing why you are doing it. This has got to be the deepest, most powerful reason for you.
If you don’t have a deep enough ‘why,’ you will find excuses along the way and stop losing weight before you even start.
Postpartum weight loss can be a difficult season, and weight gain is inevitable in pregnancy, but you can lose weight knowing your deeper motivation.
So why do you want to lose weight? It can be just to lose weight. There has to be a deeper reason.
For me, I wanted to feel healthy. I wanted to decrease my chance of getting diabetes or high blood pressure because it runs in my family.
That was my deeper why to lose weight.
2. Write Out Your Goals
Write down your goals. How much weight do you want to lose? When do you want to have reached those weight loss goals? Which areas of your body are you targeting?
Write out the specific goal and read it every day. It’s a good idea to put your goals somewhere where you can see them as a constant reminder.
Weight loss goals are not necessarily a focus on how much weight you’re losing but also on what you’re gaining as well.
3. Start and Finish a Workout Program
You must pick an exercise schedule or physical activity you will most likely follow for optimal weight loss. Try not to choose something too rigorous or complicated.
Weight loss comes with consistency and discipline over time. Choose a workout plan you can do over time and stick with it.
It’s better to set an alarm to remind you of your daily workout time.
Having a workout program to follow has been a complete game-changer for my health journey.
I follow the Beachbody at-home workouts for my weight loss, and their latest workout program is PERFECT for moms called Fire and Flow!
What is Fire and Flow Beachbody?
Fire and Flow is a system of training that combines the benefits of both HIIT and low-impact mobility. The system alternates between high-intensity interval training (HIIT) and low-impact flows, allowing you to get the best of both worlds.
The HIIT portions of the workout help to build strength and endurance, while the low-impact workouts help to improve flexibility and calm the mind. Combining these two elements makes Fire and Flow an effective way to improve overall fitness.
4. Follow a Meal Plan
Although breastfeeding burns calories, so does being a mother. You have to be prepared for everything. So eating a healthy diet is key.
Most postpartum weight retention is from either hormones or food intake. Healthy foods will help combat this.
If you want rapid weight loss then the results are in your daily nutrition efforts. Also, your breast milk will ultimately benefit from the healthy eating and may even boost milk production.
Make sure you have enough food in your refrigerator and pantry in case you’re too tired to cook or go out to buy food.
The perfect way to do this is by following a meal plan. A meal plan lets you know what you will eat and when to eat it so you don’t fall off track.
Eat More Protein:
Instead of eating junk foods, like hamburgers, hot dogs, and french fries, which are high in fat and contain very little nutrition, eat more lean protein and protein-rich foods with low calories, such as fish, lean meat, poultry, eggs, and nuts.
Snacks are Important:
Instead of eating 3 large meals daily, eat 5-6 smaller ones to keep your energy level in check. Also, ensure you have healthy snacks between your small meals so you won’t get too hungry in the next couple of hours, especially while breastfeeding.
Don’t skip meals! Most women believe that skipping meals will help their weight loss efforts. It’s actually the opposite!
Eat More Fiber:
Fiber helps prevent constipation and low birth weight babies. You can eat fresh fruits, whole grains, and vegetables to get the necessary fiber your body needs for a healthy diet.
You can also fill up fiber-filled carbs in the correct portions.
5. Accountability and Discipline
With all the activities and responsibilities that come with being a mother, finding time for exercise can sometimes be difficult.
It is important that you surround yourself with supportive people who will help keep you accountable and on track with your postpartum weight loss plan.
Before committing to an accountability partner or group, ask them if they have failed to keep up with their own goals or quit halfway.
Also, ask how they hold others accountable for following through on their commitments.
If you are the only one who promises things and doesn’t follow through, you will lose your credibility in the group.
Part of being successful is having people around you who are supportive and who you can learn from.
If you want that type of community to lean on, fill out the form above to get started with my group.
Final Thoughts on Your Postpartum Weight Loss Plan
Being a mom is the most challenging role you’ll ever play, but it’s also one of the most rewarding ones. You are shaping future generations of leaders by being selfless, caring, and loving. However, getting back to your pre-pregnancy weight can be more difficult than before. Your body has changed dramatically over the last nine months, and you need to adapt your diet, workout routine, and mindset.
Thank you so much for reading my blog post! I hope this was helpful and will help you get back into shape after having a baby. Be sure to subscribe to my YouTube channel for more, healthy eating tips for mamas!
This post was all about a postpartum diet and weight loss plan to help you reach your goals after having a baby!
Octavia Steen is an NBDA certified fertility doula, health coach, certified fitness nutrition specialist, aspiring missionary with the COGIC, and owner of Mother Mindset. She helps future and current mamas become more consistent in faith + fitness and grow closer to God so they can create a healthier lifestyle from the inside out!