Nourish + nurture: 5 post-baby weight-loss strategies from a new-mom nutritionist

5 things to know from a nutritionist and mom.

Nourish + nurture: 5 post-baby weight-loss strategies from a new-mom nutritionist

In the brief three years I’ve been a mother, I’ve played the role of working mom, stay-at-home mom, and most recently, working-from-home mom.

I can say with complete confidence that it doesn’t matter which way you swing it, being “on” 24/7 is the most physically, mentally and emotionally demanding thing I’ve ever done. But of course, I’ve never been spelunking, and I’ve heard that’s decently hard too.

So my dear mama, the first thing I want you to know is I’ve been there and I can relate! And, if I could, I’d give you a huge hug right now and squeeze your little one’s squishy thighs while you take a nap.


As a nutritionist + registered dietitian, I know that food becomes a big part of life during new motherhood. Here are 5 things I want you to know:

1. It’s okay to have “fast” food—the right kind, of course.

In fact, I’d stock your whole house with “fast” food. Pre-made smoothies, protein shakes, frozen egg quiches, grilled chicken, all the pre-prepped food you can get your hands on. It seems there’s an unwritten rule that every child in the house suddenly needs your attention the moment you get hungry.

Being prepared with quick things you can eat with one hand while nursing a baby in the other will save you from skipped meals and cookie cravings the rest of the day.

2. Don’t be too hard on yourself.

Our bodies go through so many changes so quickly, we often get overeager to “get our body back” and forget we’ve just done the equivalent of 100 marathons. (Maybe not 100, but you get my point.)

The last thing you need right now is a low-calorie, restrictive weight loss diet. Focus on eating lots of high-quality protein, natural fats and seasonal fruits and vegetables. As your body gets the nourishment it needs, it will naturally return to a healthy weight in it’s own time.

3. Eat fat like it’s your (second) job.

Your metabolism is working in overdrive to keep up with all the changes in your body. You may not feel that way because pounds aren’t melting off you, but you may notice you’re craving sugar like crazy. That’s because carbohydrates are a quick fuel source and your body needs energy.

However, fat is a more efficient, long-lasting source of energy. Add foods such as avocados, coconut oil, grass-fed butter, nuts and seeds to keep you satisfied, energized, and avoid sugar crashes throughout the day.

4. Stay nourished, but don’t freak out if you miss a meal.

To be clear here, I’m not talking about starving yourself. But sometimes, life happens, to be more exact, motherhood happens, and you miss a meal. Our bodies are quite literally designed to adapt and survive in times of feast and famine.

A few sporadically missed meals likely won’t hurt you, and may even have beneficial effects such as improved digestion, reduced inflammation, and potentially even a decreased cancer risk. So if you miss a meal, cut yourself some slack and make sure the next one is packed full of natural goodness and not, say, a candy bar. Plus, ditching the notion that you need three meals and two snacks a day is so liberating when your life pivots on being flexible.

5. Eating healthy is so worth it.

You may be tired and exhausted and thinking that eating healthy is literally the last thing you want to think about right now, but I promise it’s so, so worth it. Taking a few extra minutes to prepare healthy options that are simple and nourishing will give you the extra energy and feel good hormones you need to keep up with your little ones.

Don’t worry about preparing fancy things—just keep it simple.

If you need quick and nourishing recipe inspiration, check out my Instagram feed, and pop in to say hello in the comments while you’re there. I’d love to meet you!

These are the best bath time products you can get for under $20

These budget-friendly products really make a splash.

With babies and toddlers, bath time is about so much more than washing off: It's an opportunity for fun, sensory play and sweet bonding moments—with the added benefit of a cuddly, clean baby afterward.

Because bathing your baby is part business, part playtime, you're going to want products that can help with both of those activities. After countless bath times, here are the products that our editors think really make a splash. (Better yet, each item is less than $20!)

Comforts Bath Wash & Shampoo

Comforts Baby Wash & Shampoo

Made with oat extract, this bath wash and shampoo combo is designed to leave delicate skin cleansed and nourished. You and your baby will both appreciate the tear-free formula—so you can really focus on the bath time fun.

Munckin Soft Spot Bath Mat

Munchkin slip mat

When your little one is splish-splashing in the bath, help keep them from also sliding around with a soft, anti-slip bath mat. With strong suction cups to keep it in place and extra cushion to make bath time even more comfortable for your little one, this is an essential in our books.

Comforts Baby Lotion

Comforts baby lotion

For most of us, the bath time ritual continues when your baby is out of the tub when you want to moisturize their freshly cleaned skin. We look for lotions that are hypoallergenic, nourishing and designed to protect their skin.

The First Years Stack Up Cups

First year stack cups

When it comes to bath toys, nothing beats the classic set of stackable cups: Sort them by size, practice pouring water, pile them high—your little one will have fun with these every single bath time.

Comforts Baby Oil

Comforts baby oil

For dry skin that needs a little extra TLC, our team loves Comforts' fast-absorbing baby oil aloe vera and vitamin E. Pro tip: When applied right after drying off your baby, the absorption is even more effective.

KidCo Bath Toy Organizer

KidCo Bath Organizer

Between bathing supplies, wash rags, toys and more, the tub sure can get crowded in a hurry. We like that this organizer gives your little one space to play and bathe while still keeping everything you need within reach.

Another great tip? Shopping the Comforts line on to find premium baby products for a fraction of competitors' prices—and follow along on social media to see product releases and news at @comfortsforbaby.

This article was sponsored by The Kroger Co. Thank you for supporting the brands that support Motherly and mamas.

Our Partners

I never wanted to be a mom. It wasn't something I ever thought would happen until I fell madly in love with my husband—who knew very well he wanted children. While he was a natural at entertaining our nephews or our friends' kids, I would awkwardly try to interact with them, not really knowing what to say or do.

Our first pregnancy was a surprise, a much-wanted one but also a unicorn, "first try" kind of pregnancy. As my belly grew bigger, so did my insecurities. How do you even mom when you never saw motherhood in your future? I focused all my uncertainties on coming up with a plan for the delivery of my baby—which proved to be a terrible idea when my dreamed-of unmedicated vaginal birth turned into an emergency C-section. I couldn't even start motherhood the way I wanted, I thought. And that feeling happened again when I couldn't breastfeed and instead had to pump and bottle-feed. And once more, when all the stress from things not going my way turned into debilitating postpartum anxiety that left me not really enjoying my brand new baby.

As my baby grew, slowly so did my confidence that I could do this. When he would tumble to the ground while learning how to walk and only my hugs could calm him, I felt invincible. But on the nights he wouldn't sleep—whether because he was going through a regression, a leap, a teeth eruption or just a full moon—I would break down in tears to my husband telling him that he was a better parent than me.

Then I found out I was pregnant again, and that this time it was twins. I panicked. I really cannot do two babies at the same time. I kept repeating that to myself (and to my poor husband) at every single appointment we had because I was just terrified. He, of course, thought I could absolutely do it, and he got me through a very hard pregnancy.

When the twins were born at full term and just as big as singleton babies, I still felt inadequate, despite the monumental effort I had made to grow these healthy babies and go through a repeat C-section to make sure they were both okay. I still felt my skin crawl when they cried and thought, What if I can't calm them down? I still turned to my husband for diaper changes because I wasn't a good enough mom for twins.

My husband reminded me (and still does) that I am exactly what my babies need. That I am enough. A phrase that has now become my mantra, both in motherhood and beyond, because as my husband likes to say, I'm the queen of selling myself short on everything.

So when my babies start crying, I tell myself that I am enough to calm them down.

When my toddler has a tantrum, I remind myself that I am enough to get through to him.

When I go out with the three kids by myself and start sweating about everything that could go wrong (poop explosions times three), I remind myself that I am enough to handle it all, even with a little humor.

And then one day I found this bracelet. Initially, I thought how cheesy it'd be to wear a reminder like this on my wrist, but I bought it anyway because something about it was calling my name. I'm so glad I did because since day one I haven't stopped wearing it.

Every time I look down, there it is, shining back at me. I am enough.

I Am Enough bracelet 

SONTAKEY  I Am Enough Bracelet

May this Oath Bracelet be your reminder that you are perfect just the way you are. That you are enough for your children, you are enough for your friends & family, you are enough for everything that you do. You are enough, mama <3


We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.

Chrissy Teigen/Instagram

When Chrissy Teigen announced her third pregnancy earlier this year we were so happy for her and now our hearts are with her as she is going through a pain that is unimaginable for many, but one that so many other mothers know.

Halfway through a high-risk pregnancy complicated by placenta issues, Teigen announced late Wednesday that she has suffered a pregnancy loss.

Our deepest condolences go out to Chrissy and her husband, John Legend (who has been by her side in the hospital for several days now).

In a social media post, Teigen explained she named this baby Jack.


"We are shocked and in the kind of deep pain you only hear about, the kind of pain we've never felt before. We were never able to stop the bleeding and give our baby the fluids he needed, despite bags and bags of blood transfusions. It just wasn't enough," she wrote.

She continued: "We never decide on our babies' names until the last possible moment after they're born, just before we leave the hospital. But we, for some reason, had started to call this little guy in my belly Jack. So he will always be Jack to us. Jack worked so hard to be a part of our little family, and he will be, forever."

Keep reading Show less