Losing the baby weightI think it is fair to say that most of us are desperate to lose some baby weight once the little one has arrived. From our own desire to feel like ourselves again along with the added pressure in society to just pop back into shape!

Our thoughts on food during this time are about eating for FAT LOSS which may mean cutting certain food groups out of our diet.

But what would you think if I told you that the focus should be on DEEP HEALING and eating nutrient dense foods that helps our bodies to heal?


Why does your body need to heal?

You’re probably wondering ‘why on earth does my body need to heal?’ Let me explain:

Our body goes through many physiological changes during pregnancy and childbirth. Regardless of the type of delivery you had or whether your labour was straightforward or not, tissues and tendons all go through some degree of trauma during pregnancy and the birth itself.  The points below should all be viewed as a healing wound and /or tissue trauma:

  • Diastasis Recti (separation of the abdominal muscles)
  • Tissues of the birth canal (trauma caused during child birth)
  • C Section wounds
  • Pelvic Floor Muscles (weakened during pregnancy and birth)

This healing process can take up to a total of 2 years. You can help the healing process along with a combination of corrective exercise and nutrition.

This really isn’t the time to be embarking on a restrictive diet and depriving ourselves of the nutrients our body needs. By the way, i’m not saying you can eat what you want! It’s all about eating nutritious wholesome food.

But I don’t have time to think about what I am eating….

If you have already experienced those early days of motherhood, you will know all too well that what you eat really isn’t a priority and it’s a case of grab something when you can!

Usually we grab the wrong things for a quick Sugar fix as we are so tired from Sleep Deprivation! This is quite normal and we all do it!  So don’t beat yourself up if this is the case, just take a look at my top tips below to help you start making some positive changes.


What should you be eating?

  • A well-balanced diet (including all the food groups carbohydrates, fats and protein)
  • Everything in moderation
  • Treats now and then (we’re human after all!)
  • Plenty of good quality protein (poultry such as chicken, meat, eggs)
  • A wide selection of vitamins and minerals from a variety of fruits and vegetables (think as many different colours as you can)
  • Antioxidants (for example green leafy veg, berries)
  • Essential Fatty Acids (oily fish, seeds, nuts)
  • Plenty of water


Here are my 6 Top Tips to help you on your way:

  1. Plan, Plan, Plan! Meal planning is key! Plan for the week ahead. This help your shopping budget by not buying things you don’t need but knowing what meals you are having each day.  Preparing meals in advance means you are less likely to pick at food when you get too hungry and don’t know what you are having for tea!
  2. Carry a bottle of water with you at all times to see how much you are consuming.  If you are not used to drinking water then set yourself a target of emptying one bottle a day and work up to recommended two litres per day. If you are not a fan of water then add a slice of lemon or lime or invest in a fruit infuser bottle.
  3. Snack time – a piece of fruit and a handful of nuts, slice or two of dark chocolate (after all we all need a sweet fix!)
  4. Aim to have either a portion of salad or vegetables with every meal.
  5. Smoothies are a great way of getting fresh fruit on board, you can add a handful of greens too (spinach or kale) for a blast of antioxidants.
  6. Introduce the good things first and then slowly remove the bad.

Remember, don’t try and make too many changes at once, SMALL CHANGES OVER TIME = BIG RESULTS FOREVER!



The 4th Trimester and You

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