How I Lost 45 Pounds of Post-Baby Weight

Post-Baby

Post-baby weight. It’s a pain in the ass. Not only do you have to deal with the craziness of a newborn, being exhausted 24/7, but also with feeling like a blob of fat that can’t fit into anything other than leggings. That was me. I couldn’t remember the last time I wore jeans. I lived in dresses. I would get tired walking around my house. I felt unattractive and to be honest, kind of gross. My attitude was not what it should be. I should have been fully happy to be a mom and although my son was the best thing that ever happened to me, at the end of the night I was sad. Not postpartum depression, just some first-time mom baby blues. That is when I realized that a lot of my issues stemmed from my weight. I had to take charge and do something about my self esteem, and my health. I thought, if I have more energy throughout the day, maybe all these feeds and crying won’t bother me as much. Well turns out I was right. Feeling good about yourself radiates to everything else in your life.

What Worked For Me, Won't Work For All

So let me explain what I did, in a nutshell. Let me start by saying I am not a nutritionist or am I a physical trainer by any means. I cannot stand by any of these tips to work for everyone, I am simply sharing what worked for me. Feel free to use this as a guideline, motivation, or you could just ignore it and do things your way. That being said, I share some diet rules I follow(ed), my exercise regime, and a few sample menus of meals I actually ate/eat in the day. Take a look, it won’t hurt! ♥

Stage 1: "Im Sorry For What I Said When I Was Hungry" (0-3 months)

“The first 3 months are the hardest” is all I kept hearing all throughout my pregnancy. Well they were right and the same could be said about weight loss. The first 3 months of healthy eating will test you. You will want to give up and indulge in every temptation around you. Pizza, burgers, soda, chocolate, you name it. Being a mom, exhausted and overwhelmed, will make it even more difficult. But loosing all your excess baby weight will help with your energy levels, making your days easier. The bright side? You will loose majority of your weight in this stage. The more excess weight you carry, the faster you will lose it. It is only when you are close to your goal weight that it becomes harder. At least this was the case for me. Let’s get to the basics of stage 1. 

Diet

  • 1,500 calorie diet
  • high protein
  • low carb
  • low dairy
  • no artificial sugars 
  • only water and coffee 
  • NO CHEAT MEALS

Exercise

  • 2 hours of daily exercise
    • 1 hour of cardio
    • 1 hour weight training

Note: Split this in half for morning and afternoon workouts. 

  • 30 min cardio and 30 min weight training in AM
  • 30 min cardio and 30 min weight training in PM

In the beginning all I could do was walk. Walking was my cardio and that’s okay. The incline was 1-3 and my speeds rarely went passed 3.5. My mile was around 13 minutes. I felt like I was back in high school all over again. Walking under the bleachers so the teacher wouldn’t see me and make me finish the class. It’s only the beginning and you have to find the motivation within yourself to not get discouraged. My motivation? My son. I was already so exhausted and simply walking around the house would get me tired. My clothes weren’t fitting how I would like and my moral, and confidence, as I mentioned, was dwindling. All these factors would eventually affect my marriage and take me down a path I didn’t want to go. Find your motivation and your path. ♥

Meal Menu Samples

Sample #1

Breakfast: Go-To Oatmeal Bowl

Lunch: Protein Shake (chocolate protein powder, banana, almond milk)

Dinner: Baked or Grilled Tilapia (lightly seasoned), Asparagus, ½ cup cooked Brown Rice

Snacks: Fruit or Black Coffee (pictured is a chocolate protein “baked” donut with almond flour – a rare snack)

Sample #2

Breakfast: Egg Omelette or Scramble (protein packed)

Lunch: Protein Shake (chocolate protein powder, berries, almond milk)

Dinner: Baked or Grilled Chicken (lightly seasoned), Brussel Sprouts, Salad of Choice

Snacks: Greek Yogurt with Granola or Fruit or Black Coffee (pictured is a chocolate protein “baked” donut with almond flour – a rare snack)

Stage 2: "Can I Eat Real Food Now?" (3-6 months)

Stage 2 is where you start to see some light at the end of the tunnel. One cheat meal, one day out of the week never tasted so good. That piece of plain bread will make your mouth water. That burger is more delicious than a 5 course meal at a 5-star restaurant. Those extra bits of calories goes a long way. 

By stage 2, I can run a mile in 10 minutes. woot woot. If I were back in high school I would actually pass my P.E class. I still play with my incline, up to 5 and the speed up to 6. By now the initial pains of running, that horrible knee pain, has subsided. Working out has become a part of my daily life and it would upset me to miss a day. 

Diet

  • 1,500 – 1,700 calorie diet
  • high protein
  • low carb (add one small serving to one meal a day)
  • low dairy
  • no artificial sugars 
  • only water and coffee 
  • ONE CHEAT MEAL, ONE DAY PER WEEK

Exercise

  • 1 hours of daily exercise
    • 30 min of cardio (increase incline and speed)
    • 30 min weight training

Menu Meal Samples

Sample #1

Breakfast: Go-To Oatmeal Bowl OR Egg / Egg Veggie Omelette or Scramble

Carb Addition – Choose 1: 1 English muffin, 1 slice wheat toast or half of thin sliced Everything Bagel

Lunch: Shrimp or Chicken Salad OR Protein Shake Option from Stage 1 

Dinner: Garlic Soy Salmon (with broccoli) and ½ cup of Brown Rice

Snacks: Because I add carbs at this stage, I tend to snack less because I stay fuller longer. If you wish to snack, use stage 1 options. 

Sample #2

Breakfast: Go-To Oatmeal Bowl 

Lunch: English Muffin Egg Sandwich or Protein Shake from Stage 1 

Dinner: Ground Beef Lettuce Tacos OR Chicken Fajitas (2 corn tortillas)

Snacks: Apples with Natural Peanut Butter, Yogurt, Coffee (pictured is a chocolate protein “baked” donut with almond flour – a rare snack)

Stage 3: "All About The Maintain Game" (6+ months)

By stage 3 I had just about lost all the weight I planned. The hardest parts were behind me and I was able to enjoy delicious food without so much guilt. It’s all about balance. There wasn’t much change from stage 2 to stage 3, but I indulge in a second cheat meal a week. I also make sure to, at a minimum, keep my calorie intake under 2,000, although I still strive for 1,500 to 1,700. I won’t attempt to lie and say that I will never have a piece of chocolate or ice cream again. On rare occasions I enjoy a Reese’s Peanut Butter Cup pack, my favorite candy. My diet is no where near as unhealthy as it a year ago, so these random occurrences are not as damaging as they were before. Once in a while won’t make a difference. Even the fittest/healthiest gurus are known to take pleasure in greasy or chocolaty foods.

Diet

  • 1,500 – 1,700 calorie diet (always stay under 2,000)
  • high protein
  • low carb (add one small serving to one meal a day)
  • low dairy
  • no artificial sugars 
  • only water and coffee 
  • TWO CHEAT MEALS PER WEEK

Exercise

  • 1 hours of daily exercise
    • 30 min of cardio (increase incline and speed)
    • 30 min weight training

Exercise remains the same, 30 mins of cardio (high intensity) and 30 minutes of weight training a day. However, if I skip a day here and there, I’m not too hard on myself. I continue to increase my incline and intervals as I get more in shape. By now I play with the incline up to 10 and reached level 7 speed. I also run a 8 ½ minute mile, which is not to shabby compared to where I started. I am pretty proud of it actually. 🙂 My goal is anywhere between 6-8 minutes. I’ll be honest, 8-minute will be good enough, so I am almost there!

Meal Menu Samples

Sample #1

Breakfast: Fried Egg and a Bowl of Fruit

Carb Addition – Choose 1: 1 English muffin, 1 slice wheat toast or half a bagel of choice (my favorite? Panera’s Jalapeño Cheddar)

Lunch: Shrimp or Chicken Salad OR Protein Shake Option from Stage 1 

Dinner: Carne en Chile Verde (Steak in Tomatillo Sauce), boiled pinto beans, 2 corn tortillas

Snacks: Because I add carbs in this stage and play with my proteins, I tend to snack less because I stay fuller longer. If you wish to snack, use stage 1 options. 

Sample #2

Breakfast: Egg Veggie Omelette, Low Sodium Bacon (2 pieces)

Lunch: Protein Shake from Stage 1, Chicken Salad (use options from previous stages)

Dinner: Dry Herbed Grilled Salmon, ½ cup Cooked White Rice, 1 cup Broccoli

Snacks: Apples with Natural Peanut Butter, Yogurt, Coffee, Fruit Bowl

In all stages, my breakfast meals tend to stay the same. Breakfast is my favorite meal of the day, so by stage 2 and 3, breakfast would often be my cheat meal. Lunch would remain consistently the same.  Dinners would get funner as the time went by. I began to marinade my proteins, cook them in sauces, add slightly starchy veggies, etc. It was a long road that I am still driving. Being healthy and in shape doesn’t happen overnight, and it doesn’t stay that way because you want it to. You have to keep at it, stay consistent, and maintain balance. I make mistakes from time to time and eat what I shouldn’t outside of my cheat meals. Other days I skip working out. But I have learned to forgive myself and start over the next day.

The final lesson? Don’t be too hard on yourself. We are moms, we have a lot on our plate. We reserve the right to make mistakes and learn from them. The journey for me was incredibly hard, but it’s getting easier. I can’t wait to keep it going. ♥

2 thoughts on “How I Lost 45 Pounds of Post-Baby Weight

    1. Thank you so much!
      It was a hard road, but it can be done without feeling like you are depriving your entire existence 🙂

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