Busy mom, I see you juggling it all—family, work, and your own well-being. It’s easy to put yourself last, but your strength and energy matter just as much as everything else on your to-do list. If you’re working towards weight loss, let’s do it in a way that keeps you feeling strong, energized, and ready to take on each day. Instead of just focusing on shedding pounds, let’s make sure your muscles stay nourished, especially your core and pelvic floor, so you can keep up with the life you love.
Losing weight can feel empowering, but if you want to feel strong and energized, nourishing your muscles while losing fat is where the magic happens.
As postpartum moms, it’s not uncommon to notice some muscle loss while working towards your health goals. However, we want to make sure that as you focus on shedding the excess weight, you’re also protecting and rebuilding your muscle mass—especially your core strength and pelvic muscles. For moms, keeping muscle is key to staying strong, rebuilding strength, and feeling like yourself again.
How Fast Should You Lose Weight?
When working towards your goals, aim for a steady, healthy pace of about one to two pounds a week. Rapid weight loss might seem appealing, but it can lead to muscle loss and slow down your metabolism, which is the last thing you want—especially when rebuilding strength post-baby.
How Many Calories Should You Eat to Keep Your Muscles?
It’s essential to eat enough to nourish your body—around 1200 to 1500 calories during weight loss is often enough for most women. However, if you're working out to rebuild your core and strength, you might need more. Avoid cutting too many calories at once to ensure your body has the energy to maintain muscle mass. Remember, the quality of your calories matters just as much as the quantity!
Why Is Protein So Important?
Protein is your secret weapon for weight loss and muscle nourishment.
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Protein satisfies your hunger and keeps you feeling full longer, reducing cravings that could derail your efforts.
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It helps regulate blood sugar and slows down carb digestion, ensuring steady energy throughout your day.
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Protein repairs and strengthens muscles, especially important when you're rebuilding core and pelvic floor strength after childbirth.
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It takes more energy to digest protein, so you actually burn more calories just by eating it!
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Lastly, protein helps ensure you’re burning fat and not muscle, allowing you to sculpt your body in a healthy, balanced way.
For postpartum moms, incorporating protein into each meal is crucial to nourishing your muscles and keeping you strong, both physically and mentally.
How to Burn More Fat?
The secret to burning fat effectively? Building more muscle. Postpartum recovery is the perfect time to strengthen your muscles, especially your core, which supports your posture and helps with pelvic floor health.
To build muscle and burn fat, engage in strength training and eat a balanced diet with plenty of lean proteins, veggies, and healthy fats. The more muscle mass you have, the faster your metabolism works, and the more calories you burn throughout the day.
What to Eat Before and After Your Workout?
Fueling your body before and after your workout is essential for muscle recovery and fat burning.
Before Your Workout: To maximize fat burning, make sure you’re eating a balanced meal that includes protein, healthy fats, and carbohydrates about an hour before your workout. Some great options include:
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Greek yogurt with berries and walnuts
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Scrambled eggs with veggies and avocado
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A breakfast smoothie
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Whole-grain peanut butter toast with sliced bananas
After Your Workout: Once you’ve worked up a sweat, it’s time to replenish with a meal that includes both protein and carbs. This helps rebuild muscle, replace lost energy, and keep your metabolism working efficiently. Aim to eat within 30 minutes to an hour of finishing your workout. Some ideas for post-workout snacks:
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Peanut butter banana protein shake
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Grilled chicken with sweet potato
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Hummus with whole-grain pita wedges
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A hard-boiled egg with a piece of fruit
Get Motivated to Move!
I know it’s not always easy to find the energy for exercise when you’re juggling mom life. But moving your body, especially as a postpartum mom, is one of the best ways to support your body’s healing and regain strength. Strength training, even simple bodyweight exercises, will not only help rebuild your muscles but also improve your energy and mood.
Final Thoughts:
The goal is to lose fat in a way that preserves and nourishes your muscles. Postpartum weight loss doesn’t have to mean losing strength—quite the opposite! By nourishing your muscles, focusing on protein, and staying consistent with strength training, you can rebuild your body in a healthy, balanced way.
No need to rush the process—slow, steady progress is the best way to ensure you're strengthening your body and boosting your metabolism for lasting results. And most importantly, give yourself grace as you embrace your journey to reclaim your strength and vitality!
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