weight loss

Losing Baby Weight: Overcoming Postpartum Plateau

May 29, 2023

The postpartum period is a transformative time for new moms, filled with joy, challenges, and significant changes to their bodies. One of the most common concerns faced by new mothers is postpartum weight loss. While shedding the extra pounds gained during pregnancy is a natural desire, many women encounter a frustrating phase known as the “postpartum weight loss plateau.” In this blog post, we will dive into the topic of the postpartum weight loss plateau, exploring its causes, its impact on new moms, and most importantly, effective strategies to overcome this hurdle.

Understanding the Postpartum Weight Loss Plateau

The postpartum weight loss plateau refers to the period when a new mom experiences a stagnation or slowdown in her weight loss progress. After the initial weeks postpartum, during which the body sheds water weight and the amniotic fluid, many women find it challenging to continue losing weight at the same rate. This can be attributed to various factors, including hormonal changes, lack of sleep, and a reduction in physical activity due to the demands of caring for a newborn.

Factors Influencing the Postpartum Weight Loss Plateau:

Hormone Imbalance: Hormonal fluctuations, such as elevated cortisol levels and thyroid gland changes, can hinder weight loss efforts.
Sleep Deprivation: New moms often struggle with sleep deprivation, which can lead to increased cravings for unhealthy foods and decreased energy levels for exercise.
Physical Activity: The demands of caring for a new baby can make it challenging for new moms to find time for regular exercise.
Caloric Intake: Breastfeeding mothers need to consume enough calories to support milk production, but finding the right balance is crucial to avoid excessive weight gain.
Muscle Loss: Lack of regular exercise and reduced physical activity can result in muscle loss, which negatively impacts metabolism and the ability to burn calories.
Emotional Well-being: The stresses of motherhood, coupled with societal pressure and unrealistic expectations seen on social media, can have a negative impact on a new mom’s mental health, making weight loss more challenging.

Overcoming the Postpartum Weight Loss Plateau

Set Realistic Goals: It’s important to understand that postpartum weight loss takes time. Instead of aiming for rapid weight loss, focus on steady and sustainable progress.
Prioritize Proper Nutrition: A well-balanced diet consisting of healthy foods and portion sizes is essential for postpartum weight loss. Opt for nutrient-dense meals and snacks that provide energy and support milk production. At the same time, utilize macronutrients and consumer them in the proper portions for your body type, goals, age, weight, etc.
Establish a Caloric Deficit: Ensure your daily calorie intake remains adequate for breastfeeding and overall energy needs while also aiming to eat in a deficit for fat loss. While in a deficit, you must focus on protein in order to preserve muscle mass and keep your body burning fat, not muscle.A good starting point is to consumer .8-1.2 grams/pound of body weight.
Engage in Regular Exercise: Incorporate light exercises to start and postpartum-specific workouts into your routine as soon as your health care provider gives you the green light. Focus on strengthening abdominal muscles and pelvic floor exercises to aid in the recovery process. Once you are able, start incorporating more strength training and HIIT to burn excess calories in a short amount of time.
Seek Support: Joining a postpartum exercise program or hiring a personal trainer can provide guidance and motivation during your weight loss journey. Additionally, connecting with other new moms who are facing similar challenges can be invaluable for emotional support. I run a group program and also take 1:1 clients. Email [email protected] for more information.
Prioritize Self-Care: Make sure to prioritize self-care and get enough sleep whenever possible. Enlist the help of your partner, family, or friends to allow yourself some extra time for rest and relaxation.

A Common Hurdle

The postpartum weight loss plateau is a common hurdle for many new moms. However, with the right mindset, strategies, and support, it is possible to overcome this phase and achieve your weight loss goals. Remember, the journey to a healthy weight postpartum should be approached with patience, self-compassion, and a focus on overall well-being. Embrace the changes in your body, and celebrate each milestone along the way. Your body has accomplished an incredible feat, and it deserves to be treated with kindness and care.

What if You’ve Done All the Right Things and Still Aren’t Seeing Results?

Sometimes, despite your best efforts, you may find yourself in a situation where the weight loss progress remains stagnant even after implementing the tips mentioned above. It’s important to remember that everyone’s weight loss journey is unique, and various factors can influence results. Here are a few considerations if you find yourself in this situation:

Consult with a Healthcare Provider: Reach out to your health care provider to discuss your concerns and evaluate any underlying medical conditions or hormonal imbalances that may be hindering your progress.
Reassess Caloric Intake and Exercise Routine: Double-check your caloric intake, macros and exercise routine. It’s possible that you may need to adjust your calorie deficit, adjust your macro ratios or switch up your exercise program to challenge your body in new ways. You may not be lifting heavy enough (which is a very common problem) or implementing progressive overload in order to challenge your muscles enough to build.
Track Non-Scale Victories: Sometimes, the scale may not reflect the changes happening in your body. Look for other signs of progress such as increased strength, improved energy levels, better sleep quality, or changes in body measurements. One of my favorite ways track progress is pictures. Be sure to take pictures along the way to track progress!
Practice Patience and Persistence: Remember that weight loss is not always linear. It’s normal to experience fluctuations or plateaus along the way. Stay consistent, trust the process, and focus on overall health and well-being rather than solely relying on the number on the scale.

Is what you are experiencing actually a plateau?

You may have some expectations of what your weight loss journey should look like. And if it doesn’t look like that, you may think something is wrong and that you aren’t still seeing progress. But actually, what women think may be a plateau is just part of the process. The best way to determine if it is a plateau is to look at measurements, progress pictures, and non-scale victories.

A real plateau is 2 weeks of consistency and your data points (listed above) are not changing at all. You must look at all of these data points and make them factual. You cannot look at your interpretation of the data, but rather you must look at the actual facts. AND you must also truly have been consistent. NO cheats. NO semi- tracking your macros, semi-getting your workouts in. You must be consistent for these two weeks and see no results at all. That is a true plateau.

Steps to Breakthrough An Actual Plateau

1. Look at More than the Scale:

Losing a pound doesn’t mean you lost a pound of fat. It could be a pound of muscle, water, etc. You must change your mindset that the number on the scale defines your progress. That is simply not true.

2. Be Consistent:

Are you actually being consistent with your macro ratios? Do you have some days that you are not meeting your carbs, protein, and fats within 5 grams? It doesn’t mean you need to be perfect. But you do need to be as consistent as possible in order to break through. Being consistent means aiming to reach your macro goals- but knowing that you will likely never perfectly hit them.

3. Adjust Your Deficit or Reverse Diet

If you have been consistent for a long time, and are starting to stall in progress, it’s possible your metabolism has adapted and you need to reverse diet. You need to reverse back to maintenance after 16 weeks of a deficit (don’t worry, if you do it correctly you will not gain weight back). THEN you can go back into a deficit. Reverse dieting can take anywhere from 3-12 weeks depending on how steep of a deficit you have been on. Once you have reverse dieted and are ready for another deficit, you can enter into another deficit. You can add in things like extra cardio, more steps, or decrease total calories to assist in the process once you enter that deficit again.

4. Be Realistic About Expectations

Know that changes take TIME. Once you implement the things listed above, you can expect to see results. And implementing those things take time. It could take 3 months to reverse diet before your body is ready to enter into a deficit again. It’s the LONG game, not the short game. There is going to a delay in the amount of effort you put on the front end and the results you are going to get on the backend. One of my favorite books is Atomic Habits by James Clear and he talks in details about this. I highly recommend!

If you are honest with yourself and have done all of the steps listed above and are STILL not seeing results, then you may consider finding a functional doctor or dietitian that can run labs and different tests on you to see if your hormones may be playing a role. If that is the case, then it’s important to heal your hormones before jumping back into a nutritional and fitness regimen.

By staying proactive, seeking professional guidance when needed, and embracing a holistic approach to wellness, you can navigate through any roadblocks on your postpartum weight loss journey. Remember, your body has undergone incredible changes, and it deserves time, care, and appreciation. Stay motivated, celebrate your progress, and continue to prioritize your well-being as you work towards your postpartum weight loss goals.

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Mom’s Weight Loss: Macros & Body Type Matters

May 23, 2023

Macros for Body Types

As a busy mom, finding time to prioritize our health can be a daunting task. Between juggling endless responsibilities, it feels like there’s barely enough time to eat, let alone time to figure out the right macros to achieve your health goals for your body type. The frustration and time it takes can leave us feeling stressed out and overwhelmed. But, knowing how macronutrients can be adjusted for our body type can make things easier and give us the power to make smarter choices in order to reach the goals we are after, whether it’s weight loss, changing your body composition, building your lean muscle, saying bye to junk food, implementing weight lifting, and so on and so on. There are so many different goals you could be after!

Achieving weight loss goals is a common desire for many individuals, including moms who want to improve their overall health and well-being. However, it’s essential to understand that weight loss is not a one-size-fits-all approach. Various factors, such as body type, activity level, and metabolic type, play a crucial role in determining the most effective weight loss strategy. In this blog post, I want to talk about the importance of macros for body type in a mom’s weight loss journey and share valuable tips on how you can optimize your results. So, let’s jump right in and explore the world of macros and body types!

Understanding Body Types

Before starting any weight loss journey, it’s important to learn your body type. The three main body types are ectomorph, mesomorph, and endomorph. Ectomorphs are characterized by a naturally lean and slim build, mesomorphs have a more muscular and athletic physique, while endomorphs tend to have larger bone structures with more body mass- lean and fat mass.

Knowing your body type is crucial because it helps you tailor your weight loss approach to suit your individual needs. For example, a person with an endomorph body type may need to focus on reducing their carbohydrate intake and incorporating more strength training exercises with high-intensity interval training to optimize fat loss.

Importance of Macros and Calorie Deficit

Macros, short for macronutrients, refer to the three primary components of our diet: carbohydrates, proteins, and fats. Balancing these macros is crucial in achieving weight loss goals. To lose weight, it’s important to create a calorie deficit by consuming fewer calories than your body needs. However, the macronutrient ratio within your calorie intake is equally important.

Protein Intake for Weight Loss

picture of healthy protein foods, one of the important macros for your body type

Protein is an essential macronutrient for weight loss and body composition changes. It plays a vital role in building and maintaining lean muscle mass, which is crucial for boosting metabolism and achieving a toned physique. The recommended protein intake varies based on factors such as activity level, body weight, and fitness goals. As a general guideline, aim for around 0.8 to 1 gram of protein per pound of body weight. Including lean sources of protein such as chicken, fish, and legumes in your meal plan can help you achieve your weight loss goals more efficiently.

Carbohydrates: Choosing the Right Types

picture of healthy carbohydrates foods, one of the important macros for your body type

When it comes to carbohydrates, not all sources are created equal. It really does matter for your overall health (not just weight loss) if you are choosing to eat healthy forms of carbs or unhealthy forms of carbs. Opt for complex carbohydrates like whole grains, brown rice, and sweet potatoes instead of refined grains and sugary snacks. Complex carbohydrates provide sustained energy, prevent blood sugar spikes, and support a healthy weight loss journey. However, it’s important to consider your individual needs and activity level. If you have a slower metabolism (which can be changed) or are more carbohydrate intolerant, you may benefit from fewer carbs in your diet to start.

Importance of Healthy Fats

picture of healthy fats foods, one of the important macros for your body type

Contrary to popular belief, fats are not the enemy when it comes to weight loss. In fact, healthy fats play a crucial role in maintaining overall health and supporting weight loss. Including sources of healthy fats such as avocados, olive oil, and nuts in your diet can help you feel satiated and reduce cravings. These fats also provide essential fatty acids and support optimal hormone function, which is essential for overall well-being.

Strength Training for Fat Loss: No Matter Your Body Type

While cardiovascular exercises are beneficial for burning calories, incorporating strength training into your fitness routine is crucial for maximizing fat loss. Strength training not only helps build lean muscle mass but also increases your basal metabolic rate (BMR), allowing you to burn more calories even at rest. Including weight lifting or resistance training exercises two to three times a week can greatly enhance your weight loss results.

Tailoring Your Approach Based on Body Type

Understanding your body type can help you customize your weight loss approach for better results. Let’s looks at some recommendations for each the major body types: (To learn what your body type is- take my FREE Body Type Quiz.) Quick Disclaimer: you can actually be a combination of body types, but you’re likely dominant in one.

Ectomorph Body Type: You are a naturally thin and you struggle to put on weight- whether it is muscle or fat. Ectomorphs typically have thinner limbs and a smaller bone structures. Think: marathon athlete. Ectomorphs have a higher metabolic rate and can tolerate carbohydrates better (plus they have higher carb needs). Being an ectomorph doesn’t mean that you can’t be strong or muscular. You can be just as strong as others with more “muscular” body types. You just may not “look” as muscular. BUT if you want to put on weight/muscle, it’s totally possible. You just might have to eat like you’ve never eaten before.
Mesomorph Body Type: Mesomorphs have a naturally athletic build and typically respond well to weight training. Incorporate a macronutrient ratio that supports muscle preservation while maintaining a calorie deficit. It will be a moderate protein, fat and carb intake. Focus on strength training exercises to preserve and define lean muscle mass.
Endomorph Body Type: Endomorphs may have a slower metabolism, larger bone structure, and a higher propensity for weight gain- but that doesn’t mean you can’t be fit! Focus on a macronutrient ratio that is lower in carbohydrates and higher in protein and healthy fats. Incorporate strength training and high-intensity interval training (HIIT) to boost metabolism and optimize fat loss.

Remember, these recommendations are not strict rules but rather general guidelines. Each mama’s weight loss journey is unique, and it’s important to listen to your body and adjust your approach accordingly.

Macros for Body Type: A Quick Note On Protein

I did want to make one quick note about protein. Protein is THE most important component of your weight loss journey. I’d say it’s the most important of all the macros for your body type. When you are in a deficit, your body will burn fat or muscle. You DO NOT want it to be muscle. Muscle keeps your metabolism healthy and can actually speed it up. So preserving your muscle, with the help of protein and strength training, is of upmost importance. Some great ways to get protein are protein shakes, protein bars, lean protein meats (chicken, turkey, tuna, fish), peanut butter, eggs, and cottage cheese. These foods will help to maintain your lean body mass (aka muscle) and also to help build it when you are ready to start for muscle gain after your fat loss phase. This is the best way to achieve body recomposition.

The grams of protein you should consume depends on your body type, goals, activity level, age, weight and other factors. The average person is not eating enough protein. As we age, and especially after 40, you will lose muscle mass and strength each year. Consuming enough protein on a daily basis helps to combat this.

What You Can Expect Long Term

Mom’s weight loss journey can be quite a ride, but let me tell you, it’s totally worth it! So, here’s the scoop: if you want to rock those weight loss goals, understanding macros and body type is key. You gotta find what works for you, you know? So, keep in mind: create a calorie deficit, balance those macros, get your strength training on, and make smart choices with carbs and fats. Side note: you do need to make sure that you are eating enough calories, even though you want to be in a calorie deficit. You do not want to go TOO low because this will damage your metabolism. The human body is very smart and will go into starvation mode if not given enough food- therefore hanging onto all the fat that it can.

And hey, don’t forget to enjoy a balanced and healthy diet while staying active. That’s the secret sauce for long-term weight loss and overall well-being. No matter what body type you have, just stay dedicated, be consistent, and embrace those healthy habits. Trust me, you can totally slay those weight loss goals and become a happier and healthier you. Ready to start this awesome journey? Let’s do this!

Work With Me

Whether you’re looking to shed that stubborn fat, build muscle, or simply regain your pre-baby vitality, my comprehensive coaching services can help you achieve your goals. With a focus on macros, HIIT, and weight lifting, I offer both group programs and personalized 1:1 services to ensure you receive the support you need. I’d love to support you on your journey!

Group Program

Join our vibrant and supportive community of like-minded moms in our group program. This program is designed to provide you with the guidance, accountability, and motivation you need to make sustainable changes in your lifestyle. Together, we’ll dive into the world of macros, ensuring you have a solid understanding of how to optimize your nutrition for fat loss and muscle building. You’ll learn how to effectively incorporate high-intensity interval training (HIIT) into your workouts, boosting your metabolism and burning calories efficiently. Additionally, we’ll focus on weight lifting techniques tailored to post-baby bodies, helping you build lean muscle mass. With regular check-ins, group challenges, and ongoing support, you’ll feel empowered and motivated every step of the way.

1:1 Services

For a more personalized experience, I offer 1:1 coaching services tailored specifically to your unique needs and goals. During our sessions, we’ll dive deep into your individual circumstances, considering factors such as your body type, metabolism, and lifestyle. With a focus on macros, we’ll create a customized nutrition plan that supports fat loss, muscle building, and overall well-being. I’ll guide you through proper form and technique in weight lifting, ensuring you maximize your workouts and minimize the risk of injury. Additionally, I’ll help you implement HIIT workouts that fit seamlessly into your busy schedule. With ongoing support, accountability, and personalized guidance, you’ll have the tools and knowledge to achieve remarkable transformations. You can apply to be a 1:1 client if this sounds like something you are interested in.

It’s time to put yourself first and take care of your health. I’ve got you! I am a Dietitian and Personal Trainer who will be there for you, helping you reach your fitness goals after having your baby. I focus on things like macros (that’s the balance of food stuff), HIIT (high-intensity workouts), and weight lifting to help you lose fat, gain muscle, and feel confident again. Whether you join my group program or get personalized 1:1 services, I’ll give you all the info, support, and motivation you need to succeed long-term. Email me at [email protected] to get information. It’s time to embrace a well and balanced life. Let’s start this amazing journey together!

Personalized Weight Loss Plan For My Body: Where To Start

May 12, 2023

image of a woman before and after 35 pound weight loss using a personalized weight loss plan

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.

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