POSTPARTUM WEIGHT LOSS.…oh, how many times I`ve googled this phrase. But eventually managed to find my own way 🙂. You can lose weight with some effort, a strong will, and these three steps.
I have two girls, 5 and almost 2 years old. With each pregnancy, I gained 50 lbs, so I had a total of a horrible 200 lbs. A lot! And I must say there hasn’t been any overeating. I had developed hypothyroidism during my first pregnancy and it had a lot to do with the weight gain.
After the first IVF pregnancy, I did lose weight quite quickly. Within 1 year I had 159 lbs and had 10 more to lose. By the time she was 1.5 years old, I did it. With actually not much effort. Thought it was due to breastfeeding. They say you lose postpartum fat fast while nursing.
The second time around I got pregnant my scale was at 152 lbs and that was 6 more than the first time, to begin with. I imagined it would be like the last time….. But I wasn’t that lucky. Lost the first 33 lbs easily… and then… a total blockage. There was no way to move a bit for one year. I just wanted to cry every time I looked at myself in the mirror, and the photographs… oh, they were killing me. My head was like a balloon, and my eyes while smiling like two minuses… :-). Check the pic below 😉
My Postpartum Weight Loss Journey!
My postpartum weight loss journey was quite the ride. Even with the whole family, including the little ones and us adults, down with the flu, I thought for sure I had lost some weight. We got through this tough time, thanks to essential oils, but, contrary to what everyone says about losing weight during illness, I didn’t lose a single pound. It was really frustrating!
At that point, I made a firm decision. I decided that I am not giving up and I will achieve my weight loss goals, no matter what it takes. And with this determination, I started my very own weight loss plan after childbirth.
I’d like to share three tips with you all that worked wonders for me. We’re all unique, and what works for one might not work for another, but hopefully, these tips can be of some help to you on your weight loss journey.
#1 16:8 Intermittent Fasting for Postpartum Weight Loss
An 16:8 intermittent fasting diet is pretty simple actually. You fast for 16 hours and can eat for 8 hours. You can set it up as it suits you. For me, it’s perfect to eat dinner at 7 pm, and in the morning breakfast at 11 am. It is hard in the beginning, but after a week or so, you will be ok, and your body will soon adjust.
Be careful, don’t overdo it during those 8 hours… Try to eat as healthy and balanced as you can. Read more HERE.
An intermittent fasting diet has a lot of benefits for our body besides losing weight:
- it lowers blood pressure
- prevents diabetes 2
- some cancers
- neurodegenerative diseases
- And the great one….. It prolongs our life span!!!
Important!
Before attempting intermittent fasting or any diet, it is important to consult with your primary care practitioner. Intermittent fasting may not be suitable for certain individuals, including:
- Children and teenagers under 18 years old
- Pregnant or breastfeeding women
- Individuals with type 1 diabetes who take insulin. While intermittent fasting is safe for individuals with type 2 diabetes, there is a lack of studies on its safety for those with type 1 diabetes. Concerns arise due to the potential risk of hypoglycemia during the fasting period for individuals who rely on insulin.
- Individuals with a history of eating disorders
It is crucial to prioritize your health and receive professional guidance before starting any dietary changes.
** *Disclosure: This post may contain affiliate links that at no additional cost to you, I may earn a small commission. I only recommend products I would use myself and all opinions expressed here are my own. Thanks!
#2 Protein Powder for Postpartum Weight Loss
Discover the secret weapon for postpartum weight loss – Whey protein powder! As a new mom, you’re balancing the care of your little one while trying to reclaim your old self. While every mom’s journey is unique, adding protein powder to your postpartum nutrition plan might be the transformative step you need.
Recently, I stumbled upon something that made a remarkable difference when I was stuck in a weight-loss rut. I found myself wondering how to push past this plateau.
Then I noticed an interesting pattern – every time I treated myself to a steak, I shed a pound or two.
This got me thinking – could proteins be the key to my weight loss progress?
Higher-protein energy-restriction diets lead to greater weight loss, fat mass loss, and preservation of lean mass along with greater improvements in select cardiometabolic health outcomes, over the shorter term, compared with lower-protein diets.
ScienceDirect
Related article: Why is it harder to lose weight after a second baby?
Benefits from whey protein:
There are numerous benefits associated with whey protein that can make a significant impact on your postpartum weight loss journey. Let’s explore some of these benefits:
- Increased Strength: Whey protein can help enhance your strength and performance during workouts.
- Muscle Gain and Fat Loss: Incorporating whey protein into your diet can assist in building lean muscle while reducing body fat.
- Essential Amino Acids: Whey protein is rich in nine essential amino acids that are crucial for various bodily functions.
- Comparison to Breast Milk: Human breast milk contains approximately 60% whey protein, whereas cow’s milk has only 20%.
- Reduced Late-Night Snacking: Whey protein can help curb cravings and reduce the desire for unhealthy late-night snacks.
- Boosted Metabolism and Reduced Appetite: Whey protein has been found to boost metabolism and decrease appetite, supporting weight loss efforts.
- Antioxidant Benefits: Whey protein is rich in cysteine, which helps increase levels of the antioxidant glutathione, providing various health benefits.
- Protection Against Osteoporosis: Regular consumption of whey protein may help in protecting against osteoporosis, a condition characterized by loss of bone density.
Important!
However, it’s important to note that if you have kidney or liver issues, it’s always wise to consult with your healthcare provider before incorporating whey protein into your diet. (Source)
Which Protein to Choose?
When I began my research on which protein to choose, I explored a wide range of options. After considering the many benefits of whey protein, I decided it was the right choice for me. To ensure I was using reliable products, I also researched different brands to find ones with a good reputation.
Read more about Whey Protein here.
These are the ones that I used (not saying there aren`t better ones):
- Whey Protein Gold Standard – Optimum Nutrition
- Protein Gold Whey – Weider
Decided to take it in the morning. Put it in goat milk, blend it, and drink it. It’s really tasty! I took chocolate, but there are all sorts of flavors.
THE MOST IMPORTANT THING…. IT REALLY KEEPS YOU FULL FOR A LONG TIME! I take it at 11 am and don’t have to eat by 3 pm.
The Result Was Amazing!
I was pleasantly surprised by the immediate results of incorporating whey protein into my postpartum weight loss plan. In the first month alone, I lost 6.5 lbs, followed by another 6.5 lbs in the second month.
However, in the third month, the weight loss slowed down a bit, with only 2.5 lbs lost. But that’s not unusual – those last 8-10 lbs are always the most challenging to shed.
I must admit, when the scale dipped below 150 lbs, I made a mistake and became a bit lax with my efforts. It’s only human to loosen up a bit when everyone starts complimenting your appearance. I felt better about myself, and I wasn’t as vigilant as I was in the beginning. However, the most important thing for me was that I started to feel like myself again.
Though I may have relaxed a little, I am determined to push through and achieve my ultimate goal of losing about 20-25 lbs. Weight loss journeys have their ups and downs, but with consistency and determination, I know I can get there
RELATED: HOW TO SURVIVE THE WITCHING HOUR FOR BABIES
#3 OOLONG TEA TO LOSE Post Pregnancy WEIGHT
Introducing my go-to beverage for postpartum weight loss – Oolong tea! It’s absolutely my favorite, and I prepare a generous batch of 25 ounces in the morning to sip on throughout the day.
➤ My recipe is simple – I use a mild dosage of two cups and make it in a larger quantity. The best part? I can reuse the tea leaves and create new batches throughout the day (I’ll explain how later on). I enjoy oolong tea without any sugar or additives, and it truly tastes amazing. Just like black or green tea, oolong tea comes from the same plant, but its unique flavor profile is a result of distinct processing methods.
The health benefits of oolong tea are impressive:
As a traditional type of Chinese tea (Camellia sinensis), oolong tea has been a popular beverage worldwide because of its health benefits including anti-oxidation, anti-microbial, cholesterol-lowering effect, and reducing the risks of cancer (9–11).
National Library of Medicine
- It activates thermogenesis in the body, enhancing fat burning.
- Oolong tea contributes to improved heart health.
- Regular consumption may help prevent diabetes and high blood pressure.
- It has positive effects on brain function and mood, making us not only fit but also smart!
- Oolong tea contains compounds that may help in preventing certain types of cancers.
- It promotes tooth and bone strength.
- For those dealing with eczema, oolong tea can offer relief. (Source)
To prepare oolong tea, here’s a simple guide:
- For each cup of water, use 1 teaspoon if the tea is rolled into balls or up to 2 tablespoons if it has large open leaves.
- Heat the water to a temperature between 180°F to 200°F (82°C to 93°C).
- Steep the tea for 1 to 5 minutes, depending on your desired strength.
- If you’re planning to re-steep the tea, add 1-2 minutes to the original steeping time for each additional brew.
- It’s important to note that oolong tea should be re-steeped within a couple of hours to prevent moisture and oxidation, which can diminish its flavor. In my case, I usually prepare multiple batches one after another, as my partner enjoys oolong tea with me too.
Now, here’s the exciting part – you can actually reuse the tea leaves! Traditionally, oolong tea is steeped multiple times, each steeping producing new flavors and aromas. This means you can steep the leaves 3 to 5 times, making the most out of your tea. This is fantastic news, especially considering that oolong tea can be a bit challenging to find and can be quite expensive.
When I first discovered this, I regretted all the tea I had wasted in the past!
Dosage
Regarding the dosage, recommendations vary from drinking 1 to 4 cups a day. I find that a moderate amount works well for me, and I usually consume around 4 cups of mild oolong tea per day.
It’s worth noting that some individuals may experience difficulty sleeping after consuming oolong tea, so if it affects your sleep, it’s best to avoid drinking it in the evening.
Incorporating oolong tea into my daily routine has been a delightful and beneficial addition to my postpartum weight loss journey. So, go ahead, brew yourself a cup of oolong tea, and savor its unique flavors and the potential benefits it offers. Remember to enjoy it in moderation and discover the joy of re-steeping the leaves for a truly satisfying tea experience.
If you wish, read more about Oolong Tea HERE.
Here’s a glimpse into my typical day:
➤ I usually wake up around 9 am and enjoy a cup of coffee. While the fasting 16:8 method suggests only water, unsweetened tea, or black coffee during the fasting period, I admit to bending the rules a bit by adding a touch of sugar and milk to my coffee.
➤ At around 11 am, I treat myself to a delicious protein shake. It’s a yummy and satisfying way to boost my protein intake.
➤ Around 3 or 4 pm, I have my lunch and ladies, let me confess something – during lunchtime, I eat just like the rest of my family. I don’t prepare a separate diet meal for myself; we all enjoy the same meal together.
➤ Depending on when I have lunch, if it’s around 3 pm, I might have a smoothie around 7 pm. However, if it’s a later lunch, say around 6 pm, I usually don’t eat anything afterward.
➤ This routine allows me to have a balanced and enjoyable eating schedule that aligns with my postpartum weight loss goals.
FAQ
Why can’t I lose weight while breastfeeding?
There could be several reasons why you are not losing weight while breastfeeding. Here are a few possible explanations:
- Hormonal changes: Breastfeeding triggers the release of hormones, such as prolactin and oxytocin, which can affect your metabolism and make it more challenging to shed pounds.
- Increased calorie intake: Breastfeeding requires additional calories to support milk production. If you consume more calories than your body needs, it can hinder weight loss.
- Nutrient absorption: Some nutrients, like fat, are stored in breast milk to provide essential nourishment to your baby. This can make it harder for your body to access and utilize these stored fat reserves for weight loss.
- Water retention: Hormonal fluctuations can cause water retention, which can make you feel bloated and affect your weight on the scale.
- Lack of sleep: The demands of breastfeeding, combined with interrupted sleep patterns, can lead to fatigue and increased stress hormones. Lack of sleep can negatively impact your metabolism and weight loss efforts.
- Genetic factors: Individual factors, such as genetics and metabolism, can influence how your body responds to weight loss attempts. Some individuals may find it more challenging to lose weight while breastfeeding due to their genetic predispositions.
It’s important to remember that weight loss should be approached gradually and in a healthy manner, especially while breastfeeding to ensure proper nutrition for both you and your baby. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance and support.
Some Motivational Quotes for Weight Loss
“Nothing tastes as good as being thin feels.” ― Elizabeth Berg
“Success is the sum of small efforts, repeated day-in and day-out.” –Robert Collier
“Just believe in yourself. Even if you don’t, pretend that you do and, at some point, you will.” – Venus Williams
“You don’t have to go fast, you just have to go.”
CONCLUSION
So, basically, that’s it! With this technique, I lost 15 lbs in 3 months. That`s a great result! I guess a diet plan for weight loss after delivery can be done when your mind is willing ;-).
Now I just have to make myself not cheat to lose some more…
You will be updated…
Oh yes, one more thing… I must be honest and say there wasn’t any workout. My girls keep me fit ha-ha… They are both like the Tasmanian devil and keep me going all day. But that too will change, because I do miss the workout. My back would really appreciate some … I Will do it, I promise….
Hope this will help you! Write to me, tell me was this helpful for you? Do you ladies have some tricks up your sleeve?
Love you all…. And of course…
WE ARE STRONGER THAN WE ALL THINK!
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3 comments
Great results. Congrats! IF and proteins do work wonders for weight loss. So as having active kids 🙂
Thank you Natalie! Yes, proteins have so important role in losing weight. Glad you enjoyed my story. Hope to hear from you again🤗
That’s a good piece of advice for pregnancy weight loss. Thanks for sharing.