Congrats, mama! You made it through pregnancy and delivery and are now in a whole new phase - postpartum! We know what a special and sometimes fragile time this is as you and baby figure out life together.
If you’re reading this, you may not be feeling quite at home in your post-baby body. You’re likely ready to regain your strength and energy. You may hope to release the stored fat accumulated during pregnancy that has you feeling uncomfortable in your skin or clothes. It’s time to shine some of the spotlight back on your needs and get in tip top shape. Let’s do it!
Important to note: This isn’t about “getting your body back” - you never lost it! It’s about emerging from the postpartum period healthy, fit, lean, confident, and energized. You know…the way you deserve to feel.
There is a set of specific strategies you will want to implement postpartum for best results. Since we’re the experts in helping postpartum women reach their goals, you can rest assured that by following our recommendations, you’ll be on track for phenomenal results.
Focus on these five foundations to experience unmatched, lasting fat loss postpartum and beyond.
Implement Intermittent Fasting
Intermittent Fasting is one of the most superior ways to do a “deep clean” of your system and your cells, which not only leads to optimal health, but makes your body more receptive to fat loss.
Postpartum, your body is begging for an all natural reset from deep within. There’s nothing more simple, effective, and holistic than fasting.
IF boasts an impressive resume for postpartum moms with benefits like:
reduced inflammation
improved sleep
greater mental clarity and focus
better digestion, improved gut health biodiversity
improved hormone profile - lowers insulin, improves insulin sensitivity, increases human growth hormone, increase norepinephrine
maintenance of skeletal muscle mass
use of stored fat for fuel
We recommend compressing meals into a designated number of hours per day. Most effective is a 16:8 protocol (16 hour fasting window, 8 hour feeding window.) For most clients, this could look like eating from 12pm-8pm.
If you’re breastfeeding, we encourage a gradual fasting protocol, starting with 12 hours and extending from there to assess and minimize changes to breast milk supply. You’ll use fasting as a flexible tool, not a rigid rule.
*Note: IF should not be used as a calorie-cutting mechanism. Ensure you’re meeting your nutritional needs during your eating window.
New to IF? Get ready to fall in love with how your body and brain runs on fasting.
FREE VIDEO: Learn the moves I completed as I eased back into fitness postpartum.
Track Your Macros
The secret sauce to postpartum fat loss is to consume the proper ratio of carbs, protein, and fat - the three macronutrients.
That means your calorie counting (and skimping) days are over! It’s time to balance your macros to support fat burning and optimal health.
Opt for clean, whole food nutrition sources of the following three macronutrients:
Carbs are the primary fuel source for the body. Your body needs carbs, but you must find your carbohydrate “sweet spot.” Alternating between a lower and higher carb intake delivers exceptional fat loss and maximum health benefits.
Proteins are the building blocks of lean muscle, and muscle works in support of a firing metabolism. If you’re not eating enough protein, you will start to lose muscle mass, which means you’ll have a slower metabolism and a harder time losing fat and creating a strong, fit body.
Fats support your metabolism, cell signaling, immunity, and hormone production. They can also improve your mood, body composition, and cardiovascular health.
It’s easy to over or under-consume carbs, which can result in weight gain, or fall short on protein intake, hindering your ability to build lean, calorie-burning muscle. Without your personalized, custom macros, you won’t be able to transform your body to the extent you’d like. Establishing the proper macronutrient balance for you will cause your metabolism to run at its prime. (And you won’t be a hangry mom or have to avoid your favorite treats!) Winning.
Here’s an idea of what a macro balanced and fat loss friendly plate can look like.
Workout Smart!
Postpartum provides an awesome opportunity to start fresh and solidify smart workout habits that can lead to stellar results! Once you’re cleared for exercise, here’s your plan of attack!
Focus on getting back into a routine. You may feel out of whack! That’s okay. Just keep showing up and making exercise a habit.
Take it easy on the abs. Modify movements like full planks and leg lifts so that you’re not doing more harm than good as your core heals.
Get in, get out. 30 minutes is all you need to get in an effective workout. You’re busy and your time can be better spent elsewhere.
Follow a laid out plan with safe progression rather than trying to piece random workouts together on your own.
Resist doing more cardio or HIIT. Your body’s muscle mass has already dwindled during pregnancy and postpartum. Overdoing these two modalities will make it hard for your body to develop lean calorie burning muscle mass, which is integral to building a revved metabolism that burns fat.
Make strength training the star of the show. Bodyweight, bands, and/or weights are all you need to work with.
Don’t underestimate what you can do. Don’t believe that you’re “broken” or weak. Your options are limitless, so bring it on!
Here’s a sample progression for how you can begin and then advance your workout routine as your body continues to heal and get stronger:
Start with bodyweight and work up to light weight, then heavier weight, and then to dynamic movement.
For example: bodyweight squats → light weight squat → heavier weight squats → jump squats
Manage stress to lose fat
Because you can’t be over-stressed and lose fat at the same time.
Little known fact: hang on to stress..hang onto fat. While some level of stress is normal in motherhood (let’s be honest here), chronic stress levels can cause your body to burn less calories and bring your metabolism to a crawl. You can be doing all the “right” things, but too much stress will hinder your ability to lose fat. Managing stress and creating a lifestyle that allows your body to release stored fat is vital to your results - and your happiness!
Postpartum can be a stressful time, but keep these areas in check as much as possible if you want to achieve results.
Sleep
A lack of sleep can make anyone irritable, but for our purposes, sleep deprivation acts as a form of stress on the system and can contribute to additional fat gain, or make it more difficult to lose fat.
Tips for better postpartum sleep:
Prioritize sleep over things that can wait (like folding laundry)
Communicate needs (especially to a partner or family member)
Sleep when baby sleeps (not always possible, but helpful when it is)
Ask for help (others can’t always tell when mom is struggling)
Say no to added responsibilities or extra tasks
Self Care
New moms can easily get lost in the daily tasks and new demands on their time. Although many women see it as an indulgence, self-care is an important part of recovery and has a positive impact on fat loss.
Self-care looks different for everyone. Here are some ideas for self-care you may enjoy:
Stay connected to close friends and loved ones either virtually or for an in person date.
Carve out at least 15-30 minutes of “me” time in a way that feels good. (Try a nice bath, reading and tea, face mask, or a leisurely walk, for example)
Be kind to yourself and give yourself grace through the process.
Here are a few pointers to help manage day to day stress:
Pause and take deep breaths until you reach a calm state.
Set boundaries on your time and obligations to preserve your energy and sanity!
In the moment, remind yourself that you CAN do this.
Lean into your support system.
Block out negativity, whether it comes from certain relationships or social media.
Cultivate a mindset for lasting fat loss
So you don’t stop short or get thrown off track.
Get your mindset in gear, mama. You’ve got goals to accomplish and that means your mental muscles have got to be up to the task!
Our most successful new moms:
Play the long game. We live in an instant gratification society, but fat loss and health improvements don’t work like that. Shiny object syndrome is not your friend - stay the course so you’re not constantly jumping ship for the next “best” thing.
Just say NO to comparison. What works for someone else may not work for you.There’s a lot of pressure to “bounce back” and a lot of people online making it look like a cinch. Tune into your body and your goals!
Turn setbacks into comebacks. Setbacks WILL happen. You should do everything you can to set yourself up for success but setbacks are going to occur. When they do, be resilient. Don’t let one missed workout turn into two, or one day of overeating turn into an entire week. Keep picking yourself back up.
Ready to master your mindset for success?
Focus on what you get to do, not what you have to do, have a deeper sense of WHY than looking good in a bikini or in your Instagram feed, and celebrate the small wins along the way.
Mama, it’s time to take action and jumpstart lasting fat loss.
As a new mom looking to become lean, fit, confident, and energized…you’re going to love our approach to reaching your goals after baby. You’ll be blown away by how good you can feel and look when you apply our science-backed, lifestyle strategies.
Want to reveal your leanest, fittest body yet postpartum?
Join our next round of the FASTer Way, where you will thrive with our expert support, second-to-none strategies, comprehensive resources, and exclusive client app.
You’ll learn the cutting edge protocols that have helped thousands of postpartum women burn fat, get fit, and radiate confidence. The best part? It won’t put a huge dent into your day or be just another dreaded thing on your to do list.
We’re on a mission to help new moms achieve their dream transformations and have the energy to fulfill their purpose to go along with it. Rise to the best version of you and love the skin you’re in!
