So...dropping the baby weight
Truth be told I've worked with many newish moms, but the big thing with weight loss and new moms is whether you're breastfeeding or not.
If You Are Breastfeeding = Keep Going!
- Average breastfeeding moms burn an extra 500 - 700 calories a day to feed their babies.
If you want a total win-win scenario for your baby's health, bonding, and your own weight loss: BREASTFEED! - AND if you're breastfeeding but NOT losing weight—still don't do anything different.
Calorie restriction isn't useful when we're pregnant OR breastfeeding. - So make sure you're DONE with breastfeeding as some weight loss tactics can end up in a mother's milk drying up.
- All fine if that's what you want. Otherwise, HOLD please. DISCLAIMER DONE
If You're Done Breastfeeding & Want to Lose Weight—Start Here:
Food Facts
To support our waistline there are two main food camps:
- Higher carb, lower fat, higher fiber, moderate/high protein
- Higher fat, lower carb, higher fiber (for the carbs we are eating), moderate/high protein
Either one can work for weight loss (one ultimately works better in my opinion), but the important part is we stick mostly to one camp over the other.
Protein, Carbs & Fat Basics
- Protein is not a good source of fuel.
- Carbs are an easy source but can leave us quickly.
- Fats help us get full and stay full—but only work best when we're already burning fat (know your sugar vs fat-burning state).
Buffering Blood Sugar
If you're eating more carbs, make sure to buffer them at the time of consumption. Fat, fiber, protein, or an acid (vinegar, lemon/lime juice) will do that. This helps reduce insulin release, which stores fat and blocks fat from being used for fuel.
Watch my quick video on the insulin-weight loss connection.
Cravings Curbed
- Help reduce cravings by helping your blood sugar rise and fall less often.
- Eat less often.
- Even going from five/six meals to three per day will help.
- You don’t need to eat less food overall—just eat less frequently.
Calorie Counts
- If you're doing all the right things but still not seeing results—start tracking.
- You might be surprised what you find (in either direction!).
- Try MyFitnessPal—a widely loved food tracking app.
- You can always stop once you have a feel for your typical meals
Walk It Off
Unless you're eager to get back into weights or love HIIT workouts, just walk. Walking is a great fat-burning exercise because it asks for fuel slowly, meaning it pulls from fat stores.
- Fast workouts = fast fuel (sugar), which may not be what you want when aiming for fat loss.
- Stroller walk, dog walk, walking pad, gym treadmill—WALK IT OFF.
Your sanity and waistline will thank you.
Move After Your Meals
This one’s new to me—and it’s powerful. Walking after meals helps reduce blood sugar spikes. But, doing just 10 squats 45 minutes after eating may reduce blood sugar even more than walking for 30 minutes. 🤯 The big leg muscles are incredibly efficient at clearing sugar from your blood. Less time, more impact? YES PLEASE!
A Little Heart to Heart
I have a LOT more to say on this, BUT I know busy moms don't need more pressure. You are doing more than most, and your body has already performed miracles. So please—celebrate that body. It’s been through a lot and continues to give so much.
Want More Strategy?
- Grab my 7 Tips To Lose Fat
- If you're a woman over 40 looking to drop 8-15 lbs in a month and burn fat for fuel, check out our Fat Burning PRO program (5 or 13 weeks)
- If you're a woman (especially who's over 40) who'd like to lose 8-15 lbs in a month by getting metabolically wired to use her own fat for fuel creating more energy and slowed aging - please consider joining our 5, or 13, week program Fat Burning PRO.
- And in the meantime understand why we're born to burn and get connected to our free community.
To the moms, the mini-empire runners, and the miracle workers—this is your invitation to feel freer, calmer, stronger, and younger. So much love to you and all the little ones in your lives. To getting clearer on how the body works, in order to make it work for you.
xo,
M
About The Author
Michaela Foulkes is an internationally respected Fat Loss and Fitness Coach who’s been helping women (and men) over 40 lose weight and build robust health since 1999. With a background in massage therapy, kettlebell training, intermittent fasting, and pain management, Michaela is known for turning “last resort” clients into success stories.
Creator of the ebook Power & Pain, she blends science-backed strategies with personal experience to make fat loss feel natural—not punishing. Her programs focus on metabolic health and fat-burning, all while helping clients feel strong, vibrant, and yes—even enjoy their cake.
Certifications include Massage Therapy, Personal Training, Life Coaching, and extensive study in Cellular Nutrition and Metabolic Flexibility. She's been featured in Rhode Island Monthly, Jeffrey’s World, and Late Night New England, and is a proud Dragon Boat paddler on the side.
You can find Michaela at www.unboundfitfound.com and on social @michaelashine.