7 QUICK TIPS TO LOSE WEIGHT WHILE BREASTFEEDING:

If you are looking for quick tips, that you can get started on right away, these are for you! Not only do they work, they aren't hard and you won't lose your milk supply!

1. Drink a Milk Dust shake every day.
2. Replace one meal with your Milk Dust shake or smoothie
3. Walk 10,000 steps a day (try wearing baby more to help!)
4. Focus on nutrient-dense foods, not low-calorie foods
5. Always eat when hungry
6. Fill your plate with fruits, veggies and protien
7. Every meal should be high in fiber and protein together

Caloric intake isn't as important as nutrient intake when it comes to losing weight whiel breastfeeding. Regular physical activity can be more difficult in the early weeks after birth, but as you recover, you can make sure that you hit your 10,000 step goal, and even start adding more activity to increase your heart rate and burn more calories. Once you are a few months postpartum, and cleared for exercise, adding in strength training and cardio will help you lose weight faster.

What if I am starving all the time? Finally something to stop hunger

One of the biggest obstacles breastfeeding mamas face is extreme hunger and appetite while breastfeeding. I formulated the Milk Dust Lactation Protein powder to help a lot with sugar cravings, but sometimes even a protein shake full of nutrients doesn't stop the hunger. Now, with all the GLP-1 research, there are ways to stop hunger naturally, using suppelements that work like the prescription drugs like Ozempic, but aren't as potent with major side effects. I really wanted to create a supplement that breastfeeding mamas could take to really take advantage of the GLP-1 options, without having to wait til they were done breastfeeding. I know I WISH I had this while I was breastfeeding because I was hungry all the time, and it was difficult to keep my hunger under control. My Milk Dust shakes really helped me keep the sugar cravings down, but I sometimes had days where I just wanted to eat all day. 

I created GSLIM, a natural supplement that enhances GLP-1 production using ingredients like lemon extract, red orange extract, saffron and turmeric. 

GSLIM Natural GLP-1 Daily by Milk Dust. This supplement is designed with breastfeeding moms in mind, offering:

• Ingredients that support healthy milk supply.

• Natural appetite suppression to help with postpartum weight management.

• Blood sugar support to keep you feeling balanced and energized.

• A focus on being safe and nourishing for both you and your baby.

• No adverse effects like the stronger injections etc. 

What I love about GSLIM is that it taps into the benefits of GLP-1 support without relying on prescription medications. Plus, it’s packed with wholesome ingredients that align with a healthy diet. If you’re not quite ready for medications like Ozempic but still want a boost, this could be a great option to discuss with your healthcare provider.

WHAT FOODS SHOULD A BREASTFEEDING MAMA EAT TO LOSE WEIGHT?

Eating the right foods is the secret sauce to losing weight while breastfeeding. Calories do matter, but nutrients matter even more. Here are some very important, nutrient-dense foods that will help with weight loss as a nursing mama.

• Sweet potatoes
• Apples
• Spinach
• Quinoa
• Beans
• Eggs
• Berries
• Broccoli
• Oatmeal
• Milk Dust (protein powder)
• Whole grains like sprouted wheat bread
• Healthy fats like avocados, fish and nuts

If you are struggling on how and what to eat, grab this meal plan to guide you. It tells you everything you need to eat while breastfeeding for weight loss and milk supply. 

28-Day Breastfeeding Diet Plan for Weight Loss - eBook

Things I avoided while losing weight postpartum:

A nursing mother can absolutely lose weight safely by eating the foods we listed and staying as active as possible. Breastfeeding does burn extra calories, so calorie restriction doesn't have to be the way to lose weight. There are a few important points to keep in mind to lose the weight safely: 

• Do not restrict calories to the point of extreme hunger
• Keep energy levels up with healthy carbs from fruits, veggies, sweet potatoes and oatmeal
• Don't fill up on crackers and chocolates
• Skip the fad diets that often limit food groups an nutrients
• Avoid deep fried foods, processed meats and breads
• Take out dairy because of the affects on insulin
• Take out white carbs like breads and potatoes
• Avoid calorie-dense cheeses and butter
• Don't ignore nutritional needs while breastfeeding

By taking out many of the calorie-traps that fill your body with no nourishment, a nursing mother can lose weight without losig milk supply. There are some very specific ways you can protect your milk supply while losing weight, so you can be sure your baby won't suffer at all.

How I Kept My Milk Supply While Eating Healthy:

When breastfeeding, many mamas are concerned that a "diet" will cause milk supply to drop. In reality, calorie consumption doesn't affect milk supply unless a breastfeeding mother doesn't have any fat stores. Fat stores are created during pregnancy specifically for this function. Some mothers think their milk supply is dropping, when it actually isn't. Make sure you know the real signs of a dropping milk supply, which is really important for safe weight loss. Here are some great tips to keep your milk supply up, while losing weight: 

• Use milk-supply boosters like Milk Dust (code: LACTATION for 10% off)
• Eat nutrient-dense foods 80% of the time
• Keep up on feedings with baby
• Wear baby skin to skin as often as possible
• Keep physical activity light to start (walking, lower-impact Pilates)
• Try to get enough sleep
• Don't focus on getting enough calories, but rather enough nutrients
• Following these simple tips will keep your milk supply flowing, while allowing your body to also let go of extra wieght. Now that you know how to protect your milk supply, and what to avoid, let's get into some steps you can take, as a nursing mama to get rid of the extra fat.

How much weight can you lose while breastfeeding?

Many nursing mothers want to know right away how fast and how much weight they can safely lose. If you are exclusively breastfeeding, you are most-likely burning anywhere from 300 to 500 calories a day. If calorie consumption remains at a level that doesn't cause fat storage, then breastfeeding itself can help you lose about 1-3 lbs a week. Much of this depends on your metabolism, current weight, height and activity level, and how much weight gain you experienced during pregnancy. It also depends on how much you are breastfeeding. If you eat a healthy, nutrient-dense diet, and exclusively breastfeed, you can lose weight quickly. Depending on how much you have to lose, the extra weight can be gone in a few weeks or months. The extra pounds, depending on how many can drop quickly as long as your diet is full of the best foods for breastfeeding.

The most important nutrients required for lactation:

This is really important. There are specific nutrient needs that are great during lactation, which a breastfeeding mama needs in order for her body to function properly. Some of these nutrients include:

• Protein
• Choline
• Vitamin B 12
• Folate
• Iron
• Vitamin C

These are just a few nutrients that are in greater demand during lactation, but the great thing is Milk Dust is formulated (patent-pending) with all the specific nutrients a breastfeeding mom needs for healthy lactation. Protein in particular is linked to milk supply. Diets low in protein were linked to lower milk supply, and Milk Dust offers 16 grams of protein per serving. Milk Dust also offers L-Methylfolate which means it is Folate in the methylated format. This allows your body to absorb it, where as synthetic folic acid often isn't even absorbed at all by many women! Vitamin B12 is also shown to be needed in greater amounts during lactation, and Milk Dust has this in the methylated format as well! Milk Dust has additional superfoods shown to be essential for lactation, and known to increase supply. By putting together a powerful formula of vitamins and minerals, Milk Dust stops sugar cravings, increases milk supply and helps provide postpartum moms all the nutrients they really need. A nursing mom can be fully nourished on less calories, which is a game changer when it comes to weight loss.

DOES YOUR BODY HOLD ON TO FAT WHILE BREASTFEEDING?

Your body may want to hold onto 5-10 extra pounds while breastfeeding in order to ensure there are nutrient and fuel stores for lactation. This is very common in most women, and why many women find they aren't losing all the baby weight while breastfeeding. The easiest way to combat this is to focus on eating highly, nutrient-dense foods to signal to your body that there is enough nutrients present in the environment, so holding on to extra weight isn't necessary. Milk Dust really helps with this because you can give your body all the extra nutrients it needs in one scoop, rather than having to eat a lot of extra food all day. Milk Dust also has the specific nutrients needed during lactation (vitamin B12, Vitamin C, protein etc.). This is why Milk Dust is so effective for helpign with weight loss, while also protecting milk supply.

WHAT HAPPENS IF I'M NOT LOSING WEIGHT WHILE BREASTFEEDING?

Many nursing mothers are not losing weight simply because they are eating too many calories. Most of the time, focusing on nutrient-dense foods fills your daily nutrient-needs on less calories. Some mamas still go overboard on the healthy foods. Nuts, avocados, rice, high-fat proteins and butters can add in many hidden calories despite being healthy. Sleep deprivation also causes cravings, and giving into those cravings can become a habit. Before you know it, you're eating peanut butter and jelly sandwiches at 2am every night, when your body is really just tired and needing sleep. 

If you aren't losing weight by following a healthy diet and increasing activity, I highly recommend a metabolism supplement. This can help support your body as you transition into a healthier lifestyle and balance your blood sugar and hormone levels. A metabolism booster can be amazing for shifting everything in the right direction and pushing through a plateau in weight loss. 

Milk Dust Metabolism:

Milk Dust Metoblism is a new supplement to the Milk Dust family. It focuses on safely supporting your metbolism with simple, clean ingredients. Milk Dust metabolism uses nutrients specifically important to postpartum and lactation, while also adding some to support metabolism

• Zinc
• Chromium
• Alpha Lipoic Acid (treats and reduces insulin resistance)
• Green Tea Leaf (appetite suppressant/energy - good bye breastfeeding hunger!)
  
• Resveratrol: High concentrations are found in grapes, and it is extremely powerful antioxidant that reduces the risk of cancer, supports brain function and shown to reduce blood sugar and weight in various studies.

These are the main ingredients in Milk Dust Metabolism which focus on supporting nourishment during the postnatal period, as well as acting as a helping hand for your metabolism and hormones.

Having a new baby can cause your life to become more sedentary with all the sitting, nursing and holding a baby requires. Try wearing baby on walks more, add in some easy strength work, and work on getting your metabolism to speed up a bit. If you are working out, walking a lot during the day and eating the right amount of calories, nutrient deficiencies can limit fat metabolism. This is why Milk Dust can be such a helper for weight loss. Milk Dust offers many of the nutrients new, postpartum mamas need like Folate and B12. These two nutrients alone can help with metabolism, energy and hormonal function, which can assist your body in letting go of extra fat.

Also Read: Hello, I'm Milk Dust, Your New Best Friend for Lactation + Weight Loss