It’s an amazing journey bringing a new life into this world. After months of pregnancy and childbirth, your body goes through some immense changes, physically hormonally, and emotionally. But as a new mom, one of the challenges you will face is the struggles that come with postpartum weight loss. You will feel the pressure to bounce back, you will have sleepless nights, and fluctuating energy levels and you will feel the demands of motherhood.
Why Does the Body Hold Onto Extra Weight After Childbirth?
Our bodies naturally store extra fat during pregnancy. This is to help the body support the baby’s development and prepare for breastfeeding. These fats serve as energy reserves that help in the production of milk, hormone regulation, and postpartum recovery.
After childbirth you will experience hormonal changes such as elevated progesterone and estrogen levels, this can slow down your metabolism and cause water retention making postpartum weight loss take longer than you expected. To make this simple, your body will prioritize healing and milk supply over fat burning in the first few weeks of childbirth.
5-Day Diet Plan for Postpartum Weight Loss
This nutrient-rich diet for postpartum weight loss is designed to help your recovery, boost your energy levels, and ensure that you get adequate protein, iron, omega-3 fiber, and calcium. These are all the nutrients you need as a new mom since you are still breastfeeding.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | |
| Breakfast | 1. Scrambled eggs with spinach and feta (calcium, iron, protein) 2. Whole grain toast with almond butter (fiber, healthy fats) 3. A glass of fortified almond milk (calcium) | Oatmeal with flaxseeds, chopped walnuts, and banana (fiber, omega-3s, calcium) | Chia pudding with mixed berries and walnuts (fiber, omega-3s, calcium) | Scrambled tofu with kale, mushrooms, and whole grain toast (protein, iron, fiber) | Whole grain pancakes with Greek yogurt and flaxseeds (protein, fiber, omega-3s) |
| Snacks | Greek yogurt with chia seeds and blueberries (protein, omega-3s, fiber) | Boiled eggs with a handful of almonds (protein, iron, healthy fats) | A smoothie with Greek yogurt, spinach, flaxseeds, and a banana (protein, fiber, iron) | A handful of walnuts and a glass of fortified soy milk (omega-3s, calcium) | A smoothie with spinach, almond milk, banana, and hemp seeds (iron, fiber, omega-3s) |
| Lunch | 1. Grilled salmon salad with quinoa, avocado, walnuts, and mixed greens (omega-3s, fiber, iron, protein) 2. Lemon vinaigrette dressing | 1.. Lentil soup with whole grain bread (iron, fiber, protein) 2. Side of mixed greens with olive oil and pumpkin seeds | Baked salmon with quinoa and steamed asparagus (omega-3s, protein, iron) | Grilled chicken and chickpea salad with tahini dressing (protein, fiber, calcium, iron) | Tuna and avocado wrap in a whole wheat tortilla with a side of mixed greens (protein, omega-3s, fiber) |
| Snacks | Hummus with carrot and cucumber sticks (fiber, protein) | Cottage cheese with sliced peaches (calcium, protein) | Hard-boiled eggs with avocado slices (protein, healthy fats, iron) | Greek yogurt with chia seeds and flaxseeds (protein, omega-3s, calcium) | Edamame with lemon and sea salt (protein, fiber, calcium) |
| Dinner | 1. Baked chicken breast with roasted sweet potatoes and steamed broccoli (protein, fiber, iron) 2. A glass of fortified soy or dairy milk (calcium) | Grilled tofu stir-fry with bok choy, bell peppers, and brown rice (protein, calcium, fiber) | Turkey and spinach-stuffed bell peppers with a side of roasted Brussels sprouts (protein, fiber, iron) | Baked cod with quinoa, steamed broccoli, and roasted sweet potatoes (protein, iron, omega-3s) | Grilled shrimp with brown rice and roasted vegetables (protein, iron, fiber) |
Practical Tips for Planning Meals During postpartum weight loss
One of the basic challenges I faced as a new mom was finding time to always cook healthy meals. This can be a lot of work, especially having to hand feed the baby, changing diapers, and sleepless nights. If have little to no time for meal prep. To have a perfect diet plan for postpartum weight loss you need to put in time to plan meals that are not only nutritious but also balanced that supposes your recovery. These are the simple tips I use;
Simple and Quick Meal Ideas:
Because I have limited time, I only focus on making quick and easy meals that are not only nutrient-dense, but provide me the essential vitamins, minerals, and energy.
Batch Cooking:
Batch cooking has been a game change when it comes to my diet plan for postpartum weight loss, it ensures that I always have nutritious options ready on the go even on my busiest days
Healthy Snacking Options:
Snacking is one way I maintain good energy levels and keep my hunger in check. As a breastfeeding mom, you must have a healthy snack. Instead of reaching for processed snacks that would make you gain weight, why not stock up on nutrient-dense snacks? This is my go-to list;
| Snakc class | snack |
| Protein-rich snacks | Hard-boiled eggs, Greek yogurt, Cottage cheese, hummus with whole-grain crackers. |
| Fiber-packed snacks | Fresh fruits like apples, bananas, and berries with nut butter. |
| Healthy fats | A handful of almonds, walnuts, or avocado slices on whole-grain toast. |
| Quick energy boosts | Dark chocolate squares, energy bites made with oats and dates, or a smoothie with protein powder. |
Nutritional Needs for Postpartum Mothers
There are additional nutrients that your body needs to repair tissues, restore iron levels, and boost energy during your postpartum period. If you are breastfeeding, then additional nutritional needs increase more, this is because as your body produces milk, it tends to provide essential vitamins and minerals for your baby as well. These are key nutrients that your body needs;
Protein:
To help you with muscle recovery and milk production. You can get protein from consuming eggs, lean meat, fish beans, and dairy.
Iron:
They help to replenish levels lost during childbirth. They also help to prevent fatigue. Some of the good sources are spinach, lentils, and red meat.
Calcium:
Calcium is vital for bone health and they are also good for laxation support. They can be found in dairy, almonds, and leafy greens.
Omega-3 fatty acids:
They support brain health and help to alleviate the risk of depression that comes with postpartum, you can find them in salmon, walnuts, and flaxseeds.
Hydration
Water as we all know it is important in our day-to-day lives. Aim for at least 8-10 glasses of water daily to prevent dehydration and support milk supply.
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How Soon Can You Start Dieting After Pregnancy?
One important question you need to ask yourself before you begin post postpartum weight loss journey is “How well has my body recovered from childbirth?” if you can answer this question genuinely then you assess if your body can truly handle the weight loss journey.
Before you embark on any diet plan for postpartum weight loss, it is important to think about what your body needs. To guarantee your health and that of your baby you must consume the right amount of food, not just food a well-balanced meal that includes all the essential nutrients in the right amounts.
Keep in mind that you are responsible for two lives now, yours and that of your baby. If you start a diet too soon you will stop getting the required nutrients that you and your baby needs which cause damage to both your health.
As a new mom, you should not start dieting until after the first six weeks of childbirth, this is usually the same time you go for your first check-up. Stick to a well-balanced diet plan and limit the intake of sweet foods and fries.
Foods to include in your diet plan for postpartum weight loss
Once you’ve decided to begin your diet plan for postpartum weight loss, you need to make sure that you are eating the right kinds of food to help you reach your goals. Some food you can incorporate include;
Fiber
Foods rich in fiber are great for your digestive health. Soluble fibers are one way you can keep your hunger hormones in check. The more fiber you consume the less hungrier you are.
Protein
Ensure you eat good sources of protein, they help your metabolism and decrease appetite. Some good sources of protein include lean meat, eggs, fish, dairy products, etc.
Complex carbohydrates
Food from this class provides you energy throughout the day, this is because They take a longer time to digest
Unsaturated fats
Most people believe that to lose fat you need to stop eating fat. That is wrong. Your body needs healthy fats as well and unsaturated and polyunsaturated fats are good sources
Things you should avoid
- Food with added sugar and/or refined carbohydrates
- Processed food products
- Alcohol
