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Diet: focus on drinking 8 cups of water per day, and getting 100-120 grams of lean protein. Being in a calorie deficit and having high amounts of protein help you lose fat and if you're lifting you can gain muscle at the same time which boosts your metabolism. Focus on high protein but make sure you are getting good carbs as well- don't skip them. I like premier protein shakes for breakfast and anything with chicken breast or chicken thighs is a good way to get protein. Meats, vegetables, and whole wheat bread. I discovered Kale is actually better than lettuce and is yummy with lime juice, olive oil, salt, pepper, walnuts, and Parmesean cheese.
Excercise: try weight lifting 2-3 times per week. This is the best thing you can do for your long-term health and it helps with weight loss. You can just use dumbells and watch YouTube videos at home. You can also buy an incline walking treadmill on Amazon for around $400. I like to walk at a 10% incline at 2.8mph for 30 minutes while watching TV.
It's all about consistency. You can safely lose 1-2lbs per week.
It took me 2 years to get back to pre-baby weight, and my body is still different than it was before. Give it time and give yourself grace. You don’t owe it to anyone to “bounce back.”
Oh! A bob running stroller was key for me.
I lost weight fairly quickly after #1, but I was younger. With #2, I held onto the last 10 lbs and only just lost 7 of those 10 lbs 18 months after giving birth and 4-5 months after I stopped breastfeeding.
Everyone told me to give it a few months post breastfeeding to get past the plateau. Give yourself grace and time! And then don’t be embarrassed to look into other things like GLP-1 if you feel like you’ve done everything right but can’t get past the hump!
Counting my macros was the only thing that helped me. I’ve always exclusively breastfed and don’t do well on diets. Counting my macros helped make sure I was getting enough calories for breastfeeding. It actually helped me eat more than I normally would have. I focused on the quality of my food while still allowed myself some treats. Within a week I see a difference. Also take pictures. Sometimes I feel like nothing changes until I look at pictures and I’m like oh wow.
P.S. exclusively breastfeeding
I also held onto the last ten until after BF.
It night be your hormones. Mine stayed elevated about a year postpartum and this can make you hold weight. I did my bloodwork via function health if you’re curious.
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So far, cutting calories, exercise on an empty stomach, and working out multiple times a day is helping (I’m currently unemployed).
Once my kid turned 1, I was able to take him to my gym’s daycare for an hour daily. I’m almost 40 so my metabolism is not what it used to be. My mom friends say it takes 2 years to fully recover.
It’s very hormone driven until you’re done nursing. I lost a lot of weight while nursing on mat leave because I walked a ton every day. Once I went back to work and once I stopped nursing the weight went back up and is settling down again. Eat as healthy as you can and exercise.