Forget the crash diets. Forget the endless calorie math, and tracking every bite.
You’re not broken. You’re just postpartum.
💡 Postpartum weight loss doesn’t have to feel like punishment or restriction. It can be gentle, realistic, and yes—you can still eat the foods you love.
🚫 First, What Not to Do
Let’s clear out the weight loss myths that keep moms stuck, exhausted, and spiraling:
❌ Don’t punish yourself with food restriction.
Skipping meals or slashing calories might look productive on paper, but your body is in healing mode. It’s rebuilding tissue, balancing hormones, and maybe producing milk. Food isn’t the enemy—it’s the resource.
❌ Don’t start a “bounce back” plan two weeks postpartum.
Your body deserves grace, not pressure. Recovery isn’t linear, and there’s no prize for getting back into jeans at lightning speed.
❌ Don’t believe hunger is a problem to solve.
You’re meant to be hungry right now—especially if you’re breastfeeding. Ignoring it doesn’t make you strong. It makes you tired, cranky, and more likely to spiral into late-night snacking.
❌ Don’t try to be perfect.
Perfection is the enemy of progress. A drive-thru breakfast doesn’t cancel out a nourishing dinner. One missed workout doesn’t derail everything. This is a season of flexibility, not food guilt.
🌱 Now, Let’s Talk About What Actually Works
If your postpartum weight loss strategy includes eating food you enjoy, moving your body gently, and giving yourself a break, you’re on the right track.
Here’s how to do it:
1️⃣ Start With How You Want to Feel
Instead of asking, “How can I lose weight fast?” try:
🌀 “How do I want to feel in my body?”
🌀 “What helps me feel energized, confident, and nourished?”
One client told me her turning point wasn’t a number on the scale. It was the moment she chased her toddler through the park without stopping to catch her breath. That’s the kind of win we’re after.
2️⃣ Fuel, Don’t Deprive
Your body isn’t trying to sabotage you—it’s begging to be supported. The goal isn’t to eat less. The goal is to eat better, more intentionally, and more consistently.
Think meals that include:
- Protein to help you stay full longer and support healing
- Fruits & veggies for fiber, hydration, and nutrients
- Healthy fats to help you feel satisfied and support hormone balance
- Carbs because your brain and body need energy (yes, even bread!)
🍳 That might look like:
- A veggie scramble with eggs + avocado toast
- Leftover chicken stir fry with brown rice
- Greek yogurt with berries, nuts, and a drizzle of honey
The beauty of this? It’s flexible. It’s doable with one hand. It works when you’ve had 4 hours of sleep and the baby’s screaming during lunch.
✨ This is exactly what I teach in my FIT4 Framework inside the Nourished Mama’s Blueprint—simple, doable meals made up of protein, produce, healthy fat, and fiber-rich carbs to support sustainable weight loss without cutting the foods you love.
3️⃣ Eat Before You’re Starving
If you’re eating looks anything like this:
🚨 Skip breakfast
😐 Nibble on a crust from your kid’s sandwich
🤯 Realize at 3:00 PM that you haven’t eaten a full meal
😩 Eat everything in sight because your body is DONE
Let’s break the cycle.
📅 Schedule meals like appointments
👜 Keep a snack in every diaper bag, car, and couch cushion (ok, maybe not in the cushion)
🫙 Prep a few shelf-stable combos like:
- Nut butter + whole grain crackers
- Beef Jerky + apple
- Energy bites
- Tuna + avocado on toast
It doesn’t have to be aesthetic. It just has to exist.
4️⃣ Move, But Don’t Overdo It
Exercise isn’t punishment—it’s a way to reclaim your energy and reconnect with your body.
Gentle movement that fits into your life:
- Stroller walks
- Bodyweight strength workouts during nap time, or baby weight workouts (this may lead to fits of giggles)
- Ten minutes of stretching between chores, or between work tasks
- Dancing in the kitchen to Bluey’s theme song (still counts)
The goal is consistency, not intensity. Your body is already doing hard things every day. Respect it.
5️⃣ Reframe the Process
Weight loss in the postpartum season is not a sprint. It’s not even a half-marathon. It’s a winding trail with snack stops, pauses for contact naps, and lots of rerouting.
Ask yourself:
- “What does progress actually mean to me?”
- “Can I trust my body instead of fighting it?”
- “What would I say to a friend going through this?”
You’re not lazy. You’re navigating the most demanding job on the planet—with no PTO and a boss who can’t hold their own head up yet.
💌 Want Support? Start With the Postpartum Recharge (Free!)
Inside the Recharge, you’ll get:
🎁 One-handed snack list so you don’t have to think when hunger strikes
🎁 Mini energy training to help you feel like yourself again (in 5 minutes or less)
🎁 VIP invite to my Masterclass on fueling your body without diets or drama
✨ 👉 Join here — because motherhood is hard, but nourishing yourself doesn’t have to be.
🌟 Want Help with a Personalized Plan?
If you’re ready to feel strong, nourished, and confident in your body without counting calories or cutting carbs, my Nourished Mama Blueprint Coaching is for you.
Inside, we’ll:
✅ Build a real-life meal plan for your chaos
✅ Create sustainable strategies for weight loss (that don’t involve hunger)
✅ Troubleshoot your day-to-day struggles with support and accountability
✨ You’ll get on-demand trainings shorter than a Bluey episode (so you can watch while nap-trapped), plus chat support to mom-proof the program—no babysitter or scheduled appointments needed.
👉 Apply here — limited spots available.
👇 Tell me: What’s one food you refuse to cut out—no matter what? (I’ll go first: ice cream. Always ice cream.)