Hey there Mama, welcome to the world of breastfeeding. Whether this is brand new territory, or you've done the milk rounds before, there's one thing we all have in common, childbirth. We've all completed the hardest, most energy-sucking marathon of our lives, and we're tired as hell.
Our bodies are feeling a little foreign, there are lumps and bumps, separating tums and all of a sudden, our once unsung breasts have a very important job to do. The milk bar is well and truly open for business, and there's a particularly demanding customer with a 24-hour appetite.
You've spent a long nine months gaining weight, and may be ready to see the number on the scales hit the decline.
Well, the good news is, there are plenty of ways you can safely and effectively lose weight while breastfeeding, without hindering your milk supply and your energy levels.
Now, we know you're busy, so let's get straight to it. Below are our top tips for safely losing weight while breastfeeding.
Prioritise your health
Just like on an aeroplane, where the air hostess demonstrates that you should fasten your oxygen supply before helping with anyone else's; you need to take care of your health first. A healthy, well-nourished Mumma, makes for a healthy well-nourished Bubba.
When you’re breastfeeding you need extra nutrients, as your baby is depending on you. The best thing you can do for your baby is to eat a wide variety of nutrient-rich, colourful, fresh foods.
Maintaining a healthy, well-balanced diet will stabilise your blood sugar levels, helping you to stay away from high-energy, sugar-dense quick-fix-snacks. Those snacks are the enemy of weight loss.
When we're not eating enough or not fulfilling our nutrient needs, our blood sugar levels drop, and this often leads to cravings and bad food choices.
Make sure you listen to your cravings and try to curb them with healthy alternatives. For example,
Craving sugar? Have a piece of fruit, Greek yoghurt with a little honey or a smoothie
Can’t get fast food off your mind – Make some home-made potato wedges with a little salt
Get snack ready
Grazing on healthy snacks between meals like fruit, pre-chopped veggie sticks and hummus, boiled eggs or nuts will help to prevent a drop in blood sugar levels while ensuring you and bub are getting a continuous supply of energy. You're likely busier than ever before, so having ready-to-grab, healthy snacks and meals on hand can be a lifesaver. Some general tips to follow when stocking your pantry and fridge:
When shopping, stick to the perimeter of the supermarket isles. The outside isles tend to house healthier foods like fresh produce, dairy products and whole grains.
Don't shop hungry. If you head to the shops with a full stomach, you'll be less likely to give in to temptation.
Ordering your groceries online and using click and collect is another excellent way to keep you on the right track; keep the temptations out of sight, out of mind.
Make friends with your freezer. Protein balls and healthy muffins are nutritious snacks that can be bulk made and popped in the freezer until you need them. You can make protein balls with your In Shape Mummy Health Shake mix. Click here for the recipe.
And, of course, make sure you never skip a meal as this can rob you of energy and make you too hungry and overeat the wrong foods. Your In Shape Mummy Health Shake is a great quick, easy and healthy meal or snack and can come to the rescue when you don't have time to cook.
It's not surprising that we lose a lot of fluid while breastfeeding, as breastmilk is around 90% water. It's important to be proactive, rather than reactive, especially when it comes to breastfeeding. If you do become dehydrated, it can cause a lag in your milk production.
Dehydration can also lead to feelings of hunger as your body can mistake thirst for hunger. Overeating more than your body needs leads to weight gain.
The best way to stay on top of your hydration game is to set little healthy habits, including:
Drink two glasses of water first thing in the morning. Keep a glass next to your basin to remind yourself
Have a glass of water before you eat a meal or a snack. Not only will this top up your fluids, but it will also signal if it was actually your thirst your body was looking to quench, rather than hunger
Aim for two or more litres of water in total throughout the day. Using a 500ml or 1L water bottle and refilling it is an easy way to keep track
Keep your water bottle next to you while you feed and top yourself up at the same time
Meeting your protein requirements is essential. Protein helps you to stay fuller for longer, but it also plays a critical role in your recovery and your baby's development. Hitting your protein target will provide you with a sustained source of energy throughout the day and will assist in producing a healthy milk supply and reducing sugar cravings. Great sources of protein include:
Quick & Easy Support to Lose Weight & Sustain Your Milk Supply
There’s no doubt that being a new mum can be overwhelming. The effects of sleep deprivation, fluctuating hormones and pregnancy-related anxiety can be in force. Preparing healthy food all the time can be a challenge. That’s why a team of leading nutritionists created the In Shape Mummy Health Shake. It is specially designed to support busy breastfeeding mums.
The In Shape Mummy Health Shake is a superfood shake that supports your energy levels, promotes milk production and gets you on the right track to finding a healthy weight.
And it’s totally delicious. The yummy vanilla and chocolate brownie flavours can help curb cravings in a healthy way.
One of the best parts about these shakes is that they contain premium organic brown rice and pea protein, unlike many popular shakes that contain whey or soy protein. This high quality vegan protein can avoid digestive issues such as bloating and gas.
The In Shape Mummy Health Shakes are also packed with 25 Vitamins & Minerals, Organic Superfoods, Probiotics and Natural Lactation Aids; Organic Milk Thistle & Organic Fenugreek. With NO Artificial Nasties, NO Gluten, NO Lactose/Dairy and NO Soy.
And remember Mama, it took a whole nine months to gain the weight, so you need to allow a little time for it drop off.
Jumping on the scales everyday isn’t going to be good for your mental health and won’t help you to lose weight any quicker. Instead, aim to weigh yourself once every two weeks, on the same day, first thing in the morning.
Most importantly, enjoy this special time. It won’t be long until you’re sleeping a full 8 hours dreaming of those nights it was just you and bub under the milky way.
Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. She is passionate about health,fitness and pregnancy-related nutrition. Shevi has worked alongside some of the most famous leaders and celebrities in the fitness industry throughout Australia and the UK.
Support for Breastfeeding Mums
In Shape Mummy Health Shake
For Breastfeeding Mums
The Ultimate Superfood Meal Replacement Shake for Weight Loss & Milk Supply
"110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for me and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients!" - Carly
Maureen lost 15kgs
"The In Shape Mummy Health Shake helped me lose my post-pregnancy weight in a healthy way and very helpful during days where I had to wake up early for school drop offs and going to work. I've regained my energy to play with my 2 kids." - Maureen
Tania lost 10kgs
"Not exaggerating when I say this is the best purchase I have ever made. I'm already down in weight and the In Shape Mummy Health Shake has literally boosted by milk supply. I used to pump 160mls and now I average 240mls." - Tania
"The In Shape Mummy Health Shake is scientifically formulated to help Busy Mums get the vitamins, minerals, dietary fibre and easy to digest protein they need to Lose Weight and Sustain Energy. And for Breastfeeding Mums, Support their Milk Supply.
One of the best parts about these shakes is that they contain premium Organic Pea & Brown Rice Protein, unlike many popular shakes that contain whey or soy protein. This high quality vegan protein can avoid digestive issues such as bloating and gas."
Julie Masci, Dietitian HBlthSc, APD, AN
-In Shape Mummy Scientific Advisory Panel
Did you know there are 2 types of In Shape Mummy Health Shakes?
We want to help mums of all stages of life look and feel their best.
That’s why we have two options to help you get the best results. One to support breastfeeding mums and the other to support mums who are not breastfeeding.