The 6 Most Effect Habits for Postpartum Weight Loss from a Postpartum Registered Dietitian
"Have you been Googling 'Can I lose weight and breastfeed?' or 'How to lose weight while breastfeeding'? If so, I’ve got you covered! But I’m probably going to start with something you might not expect to hear…
In case no one has told you, postpartum weight loss isn’t a goal. Well, at least it’s not a goal that will actually get you anywhere.
You see, postpartum weight loss is the result you want, and it happens based on the goals and small (micro) habits you set for yourself along the way.
But where do you start, and what are these magical goals and micro habits that will get you the results you’re craving?
Good thing you found my blog – In 2024, I worked with over 500 postpartum moms and I’m spilling the top 6 habits I saw women, just like you, implement that gave them the postpartum weight loss results you are wanting.
Habit 1:
Eating a Breakfast with 500+ Calories, 30g Protein, and 8g Fiber
Women in my program who adopted this type of breakfast often reported feeling much more in control of their hunger throughout the day. Click here for a recent IG post on this topic to get you started.
Habit 2:
Creating Meals Around Protein, Fat, and Fiber (Most of the Time)
This is my PFF Method, which provides additional protein and fat to support breastmilk production, as well as fiber to support your fullness. Not sure how to PFF? Here's the link to my PFF Winter Recipe Collection. https://www.postpartumweightlossrd.com/winter-recipe-collection The code PPFLASH will save you 30% off to get you started.
Habit 3:
Measuring Their Fats
Nothing fancy here — a ¼ cup and tablespoon are all you need. Start measuring things like shredded cheese, cooking oils, and nut butters. You’d be surprised at how quickly they can add up.
Habit 4:
20-Minute Daily Power Walk
This one isn’t always easy — I’ll be honest. Most of my clients strap their babies on and go for it, do it on a work break, or get a walking pad like this one. Either way, we sit a lot with pumping, nursing, and rocking these sweet babies. This small habit makes a big difference!
Habit 5:
Picking a Meal Prep Strategy and Actually Using It
Option 1: Prep as You Go
o Each time you cook, cook extra. Making dinner tonight? Cook enough for lunch tomorrow.
Option 2: Weekend Warrior
o Knock it out in 45 minutes over the weekend and be done for the week.
Option 3: Partial Planner
o Prep a few key components (like proteins, carbs, and some frozen veggies) to use throughout the week for quick meals.
Habit 6:
Self-Review for 5 Minutes Once Per Week
Yep, you read that right. Take the time to ask yourself if what you’re doing is actually working. Here are some questions to guide your self-review. If something isn’t working, wouldn’t you want to know? Um, yes — you’re too busy to be wasting your time. This self-review is crucial to making the most of your time and ensuring your success.
o How many days did I stick to my micro habit?
o How many days was I able to last at least 3.5 to 4 hours between meals?
o How were my confidence levels this week?
o How were my energy levels?
o How were my stress levels?
o Did I experience cravings or hunger this week?
Did any of this surprise you? You might be thinking, "Gosh, that’s a lot," or maybe you're thinking, "That doesn’t seem like it would even make a difference."
Well, when we choose habits that we can actually do every day, they add up. If this feels overwhelming to you, no worries — PICK ONE and start there.
There’s no race — time will pass either way, and these habits will help you make the most of it.