8 New Year Diet Tips for Breastfeeding & Busy Mums From Expert Nutritionist

The end of the year is full of joy - and indulgence. Between family gatherings, festive meals, and keeping up with little ones, it’s easy to overdo it. But as the new year begins, it’s the perfect time to reset, refocus, and prioritise your health.

For breastfeeding mums and busy mums, finding balance can feel overwhelming. You’re caring for everyone else, so where do you fit in?

The good news is that small, sustainable changes can help you reclaim your energy, reach your health goals, and feel your best.

Here are practical tips designed specifically for busy and breastfeeding mums to get on track with your health and weight loss goals.

1. Don't eat less - eat better

You might have heard about fasting and cleansing to lose weight, but these methods are not sustainable and are not safe for breastfeeding mums. Extreme diets can leave you feeling deprived and cause the weight to return once you stop. Instead of focusing on eating less, focus on eating smarter.

Stock your kitchen with nutrient-dense foods like leafy greens, colourful veggies and fruits, whole grains, and lean proteins. These foods nourish your body, support your milk supply, and help control cravings.

Skip the junk food aisle when shopping—or better yet, shop online to avoid temptation. And remember, a little planning goes a long way. Having healthy snacks and meals ready can save you time and keep you on track. Make it easy to eat healthy by having healthy food in the house. And make it harder to eat junk food by not having it in the house!

2. Eat More Protein

Protein is the fat loss queen - it helps keep you feeling full and supports your energy levels, which is essential when you’re juggling mum life.

Incorporate protein-rich foods like beans, tofu, quinoa, or lean meats into your meals to keep your hunger at bay. For snacks, boiled eggs, mixed nuts, or yogurt are great options.

An In Shape Mummy Health Shake is an easy way to get high-quality, plant-based protein along with 25 essential vitamins & minerals, probiotics and superfoods. It’s a lifesaver for mums who need something quick, nutritious, and delicious.

3. Eat regularly and don't skip meals

It's far easier to stick to your weight loss journey if you never let yourself get too hungry. Skipping meals can lead to intense hunger, overeating, and poor food choices later in the day.

Instead, aim for a balanced routine with breakfast, lunch, and dinner, plus a morning and afternoon snack. Once you establish this habit, it will become second nature.

Eating consistently helps you avoid the discomfort of being overly full or ravenously hungry, making it easier to make health choices and maintain a healthy weight. If you find yourself still hungry, check the quality of your meals to ensure you’re consuming enough protein and nutrient-dense foods instead of empty calories.

The In Shape Mummy Health Shake makes it easy to stay consistent. Replace one meal and one snack per day with a shake to simplify your routine while ensuring you’re getting the nutrients you need to support your body and your baby.

4. Hydration is Key

Dehydration is often mistaken for hunger, which can derail your weight loss efforts. Drinking at least two litres of water daily is essential, especially for breastfeeding mums, as hydration supports milk production. 

Invest in a reusable water bottle and carry it everywhere you go. If you feel hungry, try sipping water first and waiting a few minutes—sometimes all your body needs is hydration.

5. Get your body moving

You can’t out-exercise a bad diet, but pairing a healthy diet with daily movement can supercharge your weight loss journey.

Exercise doesn’t have to mean a gym membership or hours of free time. Even 15-20 minutes a day can boost your energy, metabolism, and weight loss efforts.

A walk with the pram, a quick online workout during nap time, or playing tag with the kids are all fantastic ways to stay active. Small changes, like parking further away or taking the stairs, can also make a big difference.

To stay consistent, set out your workout clothes the night before - it’s amazing how a little prep can help make movement a regular part of your routine. Even simply wearing your exercise clothes can make you feel like exercising!

6. Set realistic goals

Drastic weight loss in a short period of time isn’t sustainable, but setting small, achievable goals can help you stay motivated. Losing around 2 kilograms per month is both realistic and safe, especially for breastfeeding mums.

For inspiration, In Shape Mummy customer, Carly, lost 35 kilograms in 18 months (losing an average of 2 kilograms per month), and Siobhan shed 11 kilograms in 5 months, both by making simple, sustainable changes.

Celebrate your progress with non-food rewards, like a new sports bra or a relaxing bath, or a contribution toward something you’ve been wanting, to keep yourself motivated and on track.

7. Fast track results with the In Shape Mummy Health Shake

The In Shape Mummy Health Shake is a game-changer for busy and breastfeeding mums, offering a convenient and nutritionally balanced meal option. It contains organic vegan protein, 25 essential vitamins and minerals, probiotics, and superfoods to support both you and your baby.

Replacing one meal and one snack a day with this nutrient-rich shake is one of the simplest and most effective habits to help you achieve your New Year’s health goals.

8. Make Self Care a Priority

As mums, we often put ourselves last. But taking care of your health isn’t selfish - it’s essential. When you feel your best, you’re better equipped to care for your family.

Start with small, manageable habits, like drinking more water or having an In Shape Mummy Health Shake for breakfast. These little steps can add up to significant changes over time, helping you feel more confident, energised, and ready to take on the challenges of mum life.

Cheers to a Healthier, Happier You!

The new year is your opportunity to focus on you. With simple changes, and the right tools - like the In Shape Mummy Health Shake - you can achieve your health goals while juggling the beautiful chaos of mum life.

Here’s to a fantastic year filled with energy, confidence, and success! x