Hey! I’m Rebekah, a Registered Dietitian and Personal Trainer. You are likely here because you are a mom and have some weight loss or fat loss goals. You are wondering, “How can I find a personalized weight loss plan for my body after having babies?”
Losing weight after having a baby can be a challenging journey, especially when you’re a busy mom juggling multiple responsibilities. However, with the right approach and a personalized weight loss plan tailored to your unique needs, achieving your weight loss goals is not only possible but sustainable. I speak from personal experience of losing 35+ pounds after my second baby. In this post, we will explore the key components of a personalized weight loss plan. It will include nutrition, exercise, and ongoing support, to help you get started on a successful weight loss journey.
Your Body Type
First things first. Before diving into any sort of weight loss program, it’s essential to assess your specific goals and needs. Have you found yourself googling what the best diets are to reach your goal weight? Well the truth is.. there is no “best diet”. Every person is different and will reach their wellness goals in a different way. In order to know your specific needs for YOUR body, it’s a good idea to know your body type. This is a great way to get started.
Do you know your body type? This is ESSENTIAL in being able to meet your goals and sustain them. It’s important to know this so that you can have proper expectations on the type of results you will see. I have a Free Body Type Quiz you can take right now! Once you take the quiz, you will get a series of emails helping you understand your body type.
Now that you know your body type, you can learn the simple steps to take to reach your body goals.
NOTE: If you have history of an eating disorder, some tips may not be healthy for you. Such as tracking your food intake. You have to know yourself and your mental health before you dive into something like this. If you do feel like you may have an eating disorder, please reach out to a professional for help.
What is a Calorie Deficit and Do You Need To Be In One?
A calorie deficit is the foundation of any successful weight loss plan (as long as your body is in a healthy state…more on that later). You may be asking, “What is a calorie deficit?” In simple terms, it means you are eating less food or consuming fewer calories than what your body requires to maintain its current weight. This creates an energy imbalance, prompting your body to tap into its stored fat for fuel, leading to weight loss over time. By consistently maintaining a calorie deficit, you encourage your body to use its stored energy (fat) to meet its energy needs, resulting in gradual and sustainable weight loss.To shed pounds, you need to consume fewer calories than your body expends. However, it’s crucial to maintain a healthy calorie deficit that supports your body’s needs and doesn’t compromise your energy levels or slow down your metabolism.
The key to the calorie deficit for long term sustainable health, is to GET IN AND GET OUT. This is a short term thing. You do not want to be in a calorie deficit for longer than 16 weeks. This is because your metabolism will slow down and will not allow you to continually lose fat long term. This is why many women hit a plateau and can’t seem to figure out why. So what do you do after 16 weeks if you haven’t hit your goal? Keep on reading.
Customizing Your Nutrition Plan
When it comes to creating your personalized nutrition plan, the key is to focus on foods that are packed with nutrients to help you lose fat and boost your overall health. Make sure to include a good mix of different food groups so you can meet all your nutritional needs. It’s important to incorporate healthy fats, lean proteins, unprocessed grains, as well as plenty of fruits and vegetables into your daily meals. And here’s a helpful tip: using grocery lists and preparing your meals in advance can make your meal planning a whole lot easier!
Tailoring Macronutrient Ratios
Macronutrients are how your body gets energy from the food you eat. There are three of them and they are Protein, Fat, and Carbs. When it comes to macronutrient ratios, it’s all about looking at your diet history, determining the phase you should be entering in (there are 3 phases), looking at your body type, and determining what your goal is. If you want to start with just a general “well-balanced” approach to weight loss, you can start with eating a moderate amount of healthy carbohydrates, enough protein to fuel your muscles in order to preserve them during a fat loss phase, and enough healthy fats to keep you satisfied as well as provide your body with what it needs in order to keep your hormones balanced. It’s best to get your macronutrients calculated specifically for you and your unique goals/body type/past history, but in general you can start with a 30% Protein, 35% Fat, 35% Carbohydrate breakdown.
What Types of Foods Should You Eat?
The best thing about tracking macros is you totally get to focus on your food preferences because you can make ANYTHING fit into your macros. If you want to continue to have ice cream, pizza, and wine… guess what?! YOU CAN! You will get the best results if you include your dietary preferences because you are more likely to stick with it than if you were to follow some sort of fad diet. As long as you stick within your daily calorie budget and your macro ratios, it is your personal preference how you meet those goals.
Crafting A Custom Workout Plan
Pairing up a solid nutrition plan with consistent exercise is absolutely crucial for busy moms like you who are striving for long-lasting weight loss. It’s essential to design a workout routine that fits perfectly into your busy schedule, while still aligning with your fitness goals and current activity level. To maximize fat loss and boost your overall fitness, it’s great to mix things up with a combination of weightlifting, high-intensity interval training (HIIT), and cardiovascular exercises.
To make the most of your time and boost your metabolism, as a mom, combining weights with your HIIT workouts is key. This approach allows you to burn more calories in less time while also building and preserving muscle mass. All you need to do is 30 minutes 3-4 times per week to see results. And the best thing is, you can do this all at home. With minimal equipment, you can get an amazing workout.
Community and Accountability
Starting a weight loss journey can be overwhelming, I get it. But here’s the thing: having ongoing support and accountability can make all the difference in your success. So, when you’re searching for a weight loss program, it’s important to find one that not only offers personalized plans but also provides that continued support from a registered dietitian and nutrition expert as well as a community of moms on the same journey. And hey, some programs even throw in handy tools like interactive meal trackers, text message reminders, and access to a supportive community. It’s like having your own cheerleading squad, cheering you on every step of the way!
Your Past History and Medical Conditions
Your medical history and any existing health conditions play a crucial role in developing a personalized weight loss plan. Before you begin with any health care provider or registered dietitian, make sure they are aware of any medical conditions, such as high blood pressure, allergies, or eating disorders. Rest assured, with their knowledge and guidance, they’ll be able to fine-tune your plan as needed, making sure you stay safe and healthy every step of the way.
The main thing to note about your past diet history, is if you have been a chronic dieter or a yo-yo dieter. You may have damaged your metabolism. Therefore you will not be able to lose weight if you enter into a calorie deficit. If your calorie intake was very low for a long time, your body is likely in starvation mode. It will hang onto any fat it can in order to survive. If this is you, you will need to enter into a maintenance calorie intake period. There you will focus on healing your metabolism. Once your metabolism is healed, you will be able to enter into that calorie deficit to reach your post-baby body goals.
Tracking Progress and Adjusting as Needed
Staying on top of your progress and making those important adjustments is key to staying on track. I recommend taking measurements of your abdomen, waist, hips, thighs, arms, chest, and calves. Take before measurements, and about every 4 weeks after until you have hit your goal. I also recommend taking before pictures using the same rhythm. The scale doesn’t always tell the full story so it is nice to have multiple forms of measurement.
Track your food using an app that you like. I recommend MyMacros+ and MyFitnessPal. Once you get the hang of it after a few weeks, it doesn’t take much time at all to track your food. Finding useful tools or apps to help you track your journey, such as food diaries, portion guides, and workout logs, can be a game-changer. Remember, this is your journey, and tracking your progress gives you the power to make the necessary tweaks and keep moving towards your weight loss goals with confidence.
Whew! Okay that was ALOT. Bottom line is this: if you want to live a healthy lifestyle after having babies and lose fat that isn’t serving you and build strength, you need to learn how best to eat for your body and you need to also implement workouts that are short and effective because that is what is realistic for the season of life with kids in your home.
Your Next Steps
I run a group program that will teach you everything I talked about here! If this is something that interests you, email me at [email protected]. I can give you info on when the next round will be! Reaching your health goals as a mom is truly priceless. We teach our kids that we value ourselves enough to invest in our health. Because of that, they will learn to do that one day for themselves too.
Iif you want to get started tracking right away and have no idea where to start, I have a mini-course titled Macros for Mamas. This will help you to get started. I also teach you how to calculate your starting macros in that course. You can also join my email list where I send weekly macro friendly recipes with a tip of the week. My emails are specifically for mamas who want to be fit and feel amazing.
The first step is to discover what your body type is. Then you will know where your macronutrient breakdown should be as a starting point.
I recommend using weights all throughout your HIIT workouts so that you will build muscle at maintenance or preserve muscle in a calorie deficit.
Yes I do! Please email [email protected] for more info.