Maintaining your health and your baby’s well-being while breastfeeding requires a balanced meal plan and proper guidance. If you’re looking for a step-by-step program to safely lose baby weight by six weeks postpartum, explore our courses.
One of the most popular posts on this blog details how I lost my baby weight by six weeks with my third child. That was four years ago, and I recently gave birth to my fourth baby just two months ago.
Can I Lose the Baby Weight by Six Weeks Again?
I wasn’t sure if I could lose the baby weight by six weeks this time because I gained a bit more weight during this pregnancy. It was only about 5 pounds more, mainly due to being pregnant during a pandemic and being less active than usual.
When schools and gyms closed, and the weather got extremely hot here in Florida, I couldn’t maintain my usual activity level. Consequently, I gained around 30 pounds this pregnancy, compared to my usual 25 pounds. I was also very lean and training for my first 10k race when I got pregnant, which made a difference too.
At six weeks postpartum, I had lost about 30 pounds and was back in my pre-pregnancy pants. While weight is just a number and my body isn’t entirely back to its pre-pregnancy state, my overall weight has bounced back!
Before diving into how I lost the baby weight by six weeks postpartum, here are a few important points:
- Losing baby weight quickly isn’t the primary goal.
- Nutrition plays a crucial role in healthy weight loss.
- Avoid letting yourself go hungry, especially in the first few weeks.
- Establish your milk supply first before gradually focusing on your diet.
It’s important not to make drastic diet changes immediately after childbirth, especially if your milk supply isn’t fully established yet.
5 Safe and Easy Tips to Lose Baby Weight After Pregnancy:
1. Establish Your Milk Supply First
If you’re breastfeeding, prioritize establishing your milk supply. I ensured my milk came in quickly (by day 4!) before considering weight loss. I packed these bars in my hospital bag for milk-boosting snacks and brought a sample pack of my lactation protein powder to ensure I received essential nutrients and milk-boosting herbs.
Once your milk supply is stable, focus on nutrition. Avoid sugary lactation cookies and recipes that provide temporary calorie boosts but lack nutrients. Instead, use healthy foods to support your milk supply, such as:
- Sweet potatoes
- Oatmeal
- Chia seeds
- Cashews and almonds
- Spinach
- Eggs
2. Clean Up Your Nutrition
The first step in weight loss is improving nutrition. I cut out cheese and dairy, as I tend to overindulge in them. I also eliminate sweets like candies and cookies. By removing less nutrient-dense foods, you create room for healthier options.
Healthy Swaps to Lose Baby Weight by Six Weeks Postpartum:
- Nuts instead of kids’ crackers and snacks
- Fruit instead of granola bars
- Protein bars instead of sandwiches or bread
- Smoothies for quick meals instead of leftovers
These simple swaps can make a significant difference, and after a few days, they become second nature.
3. Intermittent Fasting When It Feels Natural
During pregnancy, I eat breakfast because I’m constantly hungry. However, postpartum, intermittent fasting feels natural again. I enjoy coffee in the morning and have my smoothie later. I’ve practiced intermittent fasting since my days as a barista, and it suits my body well.
If you’re new to intermittent fasting, ensure your milk supply is established first. Start with a 12-hour fasting window, such as 8 pm to 8 am, and gradually extend it to 16 hours. If you notice a drop in milk supply, reduce the fasting window until your body adjusts.
Intermittent fasting may not suit everyone, so listen to your body. For me, it provides a lot of energy throughout the day. I also break my fast with a healthy, milk-boosting smoothie or meal.
4. Walk to Lose Baby Weight Postpartum
I don’t focus on exercise until six weeks postpartum, but I do increase my walking. Walking is healing after birth and a great way to get outside and boost your mood. Natural vitamin D from sunlight can help prevent depression and keep you positive and energetic.
I often wear my newborn and take my kids to the park or on bike rides. Being outside makes us all feel better, helping me return to normal after pregnancy and birth. Increasing your steps encourages movement, preventing a sedentary lifestyle with a newborn.
5. Choose Fiber and Protein-Rich Foods
To combat breastfeeding hunger, I opt for foods high in fiber and protein. My smoothies are packed with fiber from frozen fruit and my protein powder, providing the nutrients needed for milk supply and healing.
Follow me on Instagram for fat-burning lactation smoothie recipes that boost milk supply and burn fat!
Join Our 10-Day Reset to Lose Baby Weight by Six Weeks
I recently completed a 10-day reset challenge, inviting other moms to join me. We follow clean-eating guidelines, and I offer a $100 prize and free Milk Dust to a winner. This challenge is a great way to kickstart weight loss or shed the last few pounds.
Nutrition is key to maintaining milk supply while losing weight. Reducing calories can harm your milk supply, so focus on increasing nutrients to support milk production and fat loss.
If you haven’t joined yet, grab my free 10-day reset plan and stay tuned for the next challenge!
Exciting News: Launching the Baby Got Abs Program Soon!
This program will help you regain your abs after pregnancy. If you’re struggling with a mommy pooch or healing diastasis recti, this program targets loose skin and belly fat. Join the waitlist for 50% off when it launches!
There you have it—how I lost 30 pounds after my fourth pregnancy and how you can lose baby weight by six weeks postpartum. Postpartum weight loss is unique for everyone, especially if you’re breastfeeding, but these tips should help you wherever you are on your journey.
I’ve found that losing weight sooner makes me feel better as a mom. I have more energy, feel better, and can resume my workout routine sooner. The sooner I start working out again, the better I handle the exhaustion of having a newborn.
If you haven’t yet, explore all our courses!
FAQ
How soon can I start losing weight after giving birth?
It’s crucial to focus on healing and establishing your milk supply first. Once your milk supply is stable, you can gradually start focusing on nutrition and gentle exercise.
Is it safe to diet while breastfeeding?
Yes, but it’s important to focus on nutrient-dense foods rather than cutting calories drastically. Proper nutrition supports milk supply and overall health.
Can I exercise immediately after childbirth?
It’s best to wait until your six-week postpartum check-up before starting any exercise routine. However, gentle activities like walking can be beneficial and healing.
