How To Safely Burn Fat and Lose Weight During Pregnancy

How To Safely Burn Fat and Lose Weight During Pregnancy

Many new mamas find themselves pregnant when they were trying to lose weight. If you find yourself pregnant at a time when your weight isn’t where you want it, don’t worry! You can burn fat and lose weight safely during pregnancy! Of course pregnancy makes weight loss more challenging, There are cravings, intense hunger, and a natural weight gain that can cause a lot of confusion for diet and weight loss. There are many steps you can take to help combat cravings, burn fat and even lose unhealthy weight during pregnancy.

How do I know if it is safe for me to lose weight while pregnant?

The first step is to talk to your doctor about your pre-pregnancy weight, and your current pregnancy weight. The doctor will take into account your fat percentage, likelihood of diabetes, and how much weight you’ve gained since becoming pregnant.

A simple way to know if you can lose weight while pregnant is to consider your pre-pregnancy weight. Were you over weight before you got pregnant? What is your ideal weight when not pregnant? If you know your pre-pregnancy weight, that will really help determine if you have extra weight to lose during pregnancy. For example, if you feel great at about 140lbs, but were 155lbs when you got pregnant, there is about 15lbs you could potentially lose during pregnancy. There are many factors during pregnancy when it comes to exact pounds, but in general, if you are above your comfortable weight when you get pregnant, then you most-likely have some weight you can lose (of course if you are underweight, this does not apply).

What steps do I take to burn fat while I am pregnant?

There are some simple steps you can take to burn fat during pregnancy that involve diet and exercise. Some minor diet and exercise tweaks can safely allow you to burn fat and lose weight throughout every trimester.

Focus on protein at every snack and meal:

lose weight during pregnancy foods

Protein is really important during pregnancy. Protein provides essential amino acides for your growing baby, and it also helps you feel more full after a snack or a meal. Protein also burns more calories during digestion, so you are essentially making your body work harder when consuming protein. Think of protein as boosting your metabolism, and satisfying your hunger! When you feel more full, you also will have less cravings.

Our prenatal protein powder, Bump Dust is a great, delicious way to get in more protein every day. Even better, it is currently being tweaked to fully take the place of your prenatal vitamin, so you can ditch the pill and drink your shake! Starting your day with an amazing, prenatal protein shake is one of the best decisions you can make if you are wanting to burn fat.

Add more steps into your day:

You can easily increase your activity level by adding more steps into your day overall. Especially during pregnancy, it can be very difficult to stay active. As the belly grows, the activity level can slowly decline without even realizing it. There are many affordable step trackers, that will help you set goals. We like to suggest aiming for 10,000 steps a day. This usually involves walking a few miles total, which if you have little ones to chase after, it isn’t too hard.

Keep weight training through pregnancy:

By keeping your muscle mass during pregnancy, you will also be able to keep your metabolism higher, so you can burn more calories. Bodyweight exercises are wonderful for pregnancy as you get bigger, and adding small weights for a full body workout will really help burn calories, build muscle and burn fat.

Do not skip your protein shake after using weights! Your muscles need the protein to rebuild – pregnant or not! A yummy pregancy protein shake is a great way to keep burning fat and calories after your prenatal workout.

Load up on fruits and veggies:

This is obvious, but really important if you want to burn fat during pregnancy. Fruits and veggies are going to keep you feeling full, while also offering a lot of nutrients to your growing baby. Our Bump Dust smoothies are amazing for adding in protein and fruit or veggies all in one. This combo is satisfying, filling and delicious! The additional fiber from fruits and vegetables also help with digestion, which can be difficult at all trimesters.

With these simple steps, you can burn fat and lose weight during pregnancy safely. Sometimes it is the very simple tweaks over time that make a big difference.

Can I diet during pregnacy?

It can be really tempting to diet during pregnancy if you are starting your pregnancy above the weight you want to be at. Dieting can mean very different things.

What you don’t want to do when trying to diet during pregnancy:

  • Do not greatly reduce calories to lose weight fast
  • Do not skip meals or fast all day
  • Do not focus on calories over nutrients
  • Do not use diet bars, drinks or pills

Instead of thinking of dieting during pregnancy, think of nourishing your body and growing baby. By switching your focus to nourishing your body, then every food choice and meal should be a nutrient-dense as possible. Fruits, vegetables, lean proteins and whole grains and seeds are super foods for pregnancy. Of course Bump Dust is full of so much in ONE powder, we wanted to make a clean, nutrient-dense product that can be mixed up quickly and taste amazing.

Amazing superfoods to help lose weight during pregnancy:

  • Bump Dust Prenatal Protein Powder
  • Apples
  • Quinoa
  • Sweet Potatoes
  • Nuts and Seeds
  • Grapefruit
  • Berries
  • Sprouted bread
  • Oatmeal

These are just a few of the superfoods for pregnancy, that also help with burning fat because they are full of nutrients. When wanting to burn fat during pregnancy, the most important thing you can do is nourish your body as many nutrient-dense foods. This will enable your body to function optimally, and for growing baby to have as much nourishment as possible.


Postpartum Summer Slim Down Challenge For Breastfeeding Moms

Ready to slim down for summer, but don't want to lose your milk supply?

You have 3 goals to hit daily for 10 days to help you lose weight, not milk! 

We want to do this with as many mamas as possible, so please share and invite others! 

We start June 7th, and the details are listed below! We also give you a free workout plan you can follow!


Goal 1: Drink a Milk Dust smoothie

This is so simple, and your Milk Dust smoothie can take the place of one meal, or you can shake it up quick as a snack. No matter how you get it in, we want to ensure you are nourishing your body and milk supply.

Goal 2: Get Your Workout In

Working out with a baby is hard, but so important! Your goal is to get your workout in every day (except one rest day) for the next 10 days. Working out will give you more energy for your little one, build muscle and burn calories. You can follow our free workout plan, or do any workout plan you like!

Goal 3: Share on Social Media

Sharing on social media will help keep you accountable to your goals, and encourage other mamas to join you! We want to foster a community of health, nutrients and feeling your best as a new mommy!

What else do you get with the challenge?

We will send you recipes, encouragement, and secret discount codes to keep you going strong!



Free Workout Plan


Secret Discounts + Codes


Lactation Recipes


Motivation and goals!


Increased Milk Supply

Fudgy Chocolate Lactation Cake

Fudgy Chocolate Lactation Cake

This lactation chocolate cake is SO EASY, fudgey and secretly healthy!! We made it with a box mix by Simply Mills for a healthier version. The goal is to help mamas keep up their supply, get back in shape, but also have some dessert too!

The great thing about this recipe is that you can use any box cake mix you really like, and just follow the directions on the back, while adding one scoop of the Fudge Brownie Milk Dust. 

It’s that easy, but here is how we made this cake, healthy frosting and all!

chocolate lactation cake

lactation chocolate cake

Chocolate Lactation Cake

This secretly healthy chocolate lactation cake is AMAZING, and it will boost your milk supply like crazy!
Prep Time 5 mins
Cook Time 25 mins
Course Dessert
Servings 16


  • 1 Box Simply Mills Chocolate Mix
  • 1 scoop Fudge Brownie Milk Dust
  • 4 eggs
  • 1/2 cup water
  • 1 carton greek yogurt (healthy frosting version)
  • 2-3 tbsp Cocoa powder
  • 2 tbsp powdered sugar or sweetener


  • This chocolate lactation cake is SO easy because you get to utilize a box mix. The Simply Mills box mix is one of the best for baking healthy, gluten-free and simple. This takes a lot of the work out of the caket too! You can use any mix you prefer, and just add a scoop of Milk Dust Fudge Brownie to it, and follow the instructions.
    Start with your box mix in a bowl. Add in one scoop of your Milk Dust Fudge Brownie. Then add in 4 eggs and about 1/2 cup of water. We substituted an extra egg instead of the oil to make it lighter, but you can just follow the directions on the back too! It will still turn out amazing. Stir or mix well, and pour into a greased cake pan. Bake according to the directions on the box.
    There are many options for frosting!! For a healthy, high-protein version, mix a couple tbsp of cocoa powder with a small carton of greek yogurt. Addpowdered sugar, honey or stevia to sweeten and wait until cool to spread on top. This is the frosting pictured!
    Otherwise, use any chocolate frosting you like!


healthy chocolate lactation cake
Keyword chocolate lactation cake, lactation cake

healthy chocolate lactation cake

Make sure to check out all our recipes here! And also try:

Chocolate Lactation Pancakes (Healthy!)

Healthy Dark Chocolate Brownie Lactation Bites

Brownie Batter Lactation Oats


Chocolate Lactation Pancakes (Healthy!)

Chocolate Lactation Pancakes (Healthy!)

These chocolate lactation pancakes are full of protein, and super healthy! They are a great breakfast, snack or even dessert for the mama trying her best to get back in shape after pregnancy. These will help you keep your supply up, while also helping you get your protein in!

They are also super quick and easy to put together, and you just need a few ingredients on hand.

If you don’t have coconut flour, you can also use a regular pancake mix (box kind), and add a scoop of Milk Dust Fudge Brownie and two tbsp of cocoa powder to turn them into chocolate lactation pancakes. Follow the rest of the instructions on the back of your package, and it should turn out really good too!!

chocolate lactation pancakes

Chocolate Lactation Protein Pancakes

These lactation pancakes are AMAZING, and perfect for getting in your protein and lactation-boosting nutrients all in one!
Prep Time 10 mins
Course Breakfast
Servings 3


  • 2 tbsp coconut flour
  • 1 pinch salt
  • 1 pinch baking powder
  • 1 tbsp cocoa powder
  • 1 scoop Fudge Brownie Milk Dust
  • 1/4 cup granulated sweetener of choice
  • 4 eggs
  • 1 tsp vanilla
  • 5 fresh strawberries or any berry for topping
  • 1 tbsp coconut yogurt for topping
  • 1 tbsp chocolate syrup for topping


  • Start with your dry ingredients in a bowl. Then add eggs, sweetener and vanilla and stir really well! Mixture will make a chocolate batter. Pour about 1/3 of batter onto greased frying pan. Cook over medium heat. Top with any toppings you prefer!


lactation pancakes chocolate
Keyword lactation, lactation pancake, lactation recipe

chocolate lactation pancakes

You can always double the recipe too, so you have some saved for really busy mornings!

lactation pancakes chocolate


If you want more recipes, you might love these:

Healthy Dark Chocolate Brownie Lactation Bites

Pumpkin Chocolate Chunk Lactation Bars


Get more Milk Dust recipes here!




Super Tricks to Increase Your Milk Supply Instantly

Super Tricks to Increase Your Milk Supply Instantly

Many new moms find themselves wishing they could increase their milk supply instantly. It is very difficult to instantly increase your supply, but there are some steps you can take to get your supply up as quick as possible. Overall, the best is to gradually increase your supply through diet, increasing feedings and building a greater need for milk. However, there are times when there’s a need for instant milk.

Is it really possible to increase breast milk instantly?

You can increase your breast milk instantly with a certain number of tricks, at certain times. For example, if you are struggling to pump enough breast milk, you can try manually massaging to help your body let go of more milk. But, this can be difficult if you are pumping after just feeding your baby. Typically, an increase in supply happens in about 24 hours, and can take a few days, but there are some super tricks you can try to get that instant boost.

Listen, my milk supply has never been so good. this stuff has been a miracle (and its delicious)!

-@raisedkind instagram and happy customer!

Here are the best tips to attempt to increase your breast milk instantly:

  • Use a massaging tool like the Lavie to help express more milk at once
  • Pump milk one one side, while the baby nurses the other to encourage milk milk immediately
  • Add in extra feedings in the morning to help get more milk by the evening
  • Pump longer to see if you can get more let downs
  • Nurse skin-to-skin with baby
  • Use warm compresses while pumping and feeding

By utlizing these tricks, you can hopefully get an instant boost in your milk supply. Besides these little hacks, there are also some foods you can eat to help increase your supply.

Are there any foods that increase milk supply immediately?

There are some foods that have anecdotally been proven to help increase milk supply fast. These foods include:

  • Oatmeal
  • Milk Dust (customers report immediate milk supply increase within hours!!)
  • Lactation Bars (the Milk Dust bars have been shown to help supply in one day!)
  • Brewer’s Yeast
  • Quinoa (lesser known, but super powers!)
  • Pumpkin seeds
  • Gatorade (yes, hydration is really helpful!)

This is the short list of foods shown to help increase milk supply fast for many nursing mamas. We have a full list of foods that will be helpful, and of course staying hydrated and well nourished is key to milk supply too. Adding these foods to your diet every day can really have a positive effect on your overall milk production.

When can I realistically expect my supply to increase?

Most of the time, it is difficult to increase your milk supply instantly. Realistically, you can expect your supply to start increasing in 24 hours, and continue to slowly increase in 3-5 days depending on the steps you take. By taking the following actions seriously, you can dramatically increase your milk supply by giving your body a few days to adjust.

5 Long term steps to increasing your breast milk supply for good:

By focusing on the long term, or giving your body at least a few days, you can increse your supply overall, and hopefully build a large stash! Here’s what you can do!

Drink more water:

Breast milk is liquid, so it takes liquid from your body! Make sure to stay super hydrated, and sip on your water all day. Don’t guzzle it, but sip on it, so your body can absorb small amounts all day to stay hydrated.

Start your day with a Milk Dust smoothie:

You can check out our Instagram highlights of all our reviews, or on Amazon to see all the milk our smoothies are helping mamas produce! A Milk Dust smoothie (or mocha frapp or brownie!) is a great way to start the day and ensure your milk supply will be flowin by the end of the day!


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Power pump:

Yes, power pumping really works! Even if it is annoying and inconvenient, adding in those pumping sessions really helps. The emptier you can keep your breasts, the more they will fill up! the more they want to fill, the more milk you have. Just think about keeping the breasts empty, and use the pump to do it. That will keep your body in “milk making” mode!

Don’t forget to keep baby close:

Keep your baby close when you are pumping, so your body is even more likely to think it is feeding the baby, not the pump. It is really important, and more important than you’d think for you to see, smell and feel your baby close by.

Wake up in the night to pump;

This is the most annoying trick, but adding that pumping session in the night really helps get more milk and encourage your body to keep making milk all night  long. This is something you can do to get your supply up, then taper off and hopefully not need to as much.

What if I have a low supply?

Having a low supply does not mean that you can’t increase your supply instantly. It may in fact mean you can increase your supply faster because there’s more room to grow! It is really important that you understand what it means to have a low supply. Many new moms mistake empy breasts as having a low supply. Empty breasts are a good thing because they signal your body to make more milk.

A must read: Signs Your Milk Supply Is Dropping and What To Do

If you think you really have a low milk supply, definitely start with your diet to help improve your supply. There is a lot that nutrition can do to really encourage your supply. Our lactation consultant also has some amazing tips to solve a low milk supply for good. 

Make sure your diet is full of nutrient-dense, milk-boosting foods to give your body everything you need to produce milk. Our Milk Dust is specifically formulated to support a new mother’s nutritional needs. This enables hormones to level and the body to work optimally.

Besides a healthy diet, there are some things to look at if you think you have a low supply.

  • Make sure baby is latching properly
  • Make sure your falanges fit properly
  • Make sure you are hydrated
  • Stay close to baby as long as possible

By following our smiple tricks, you can increase your milk supply instantly, while also creating a bigger supply for the long run.