How I Lost 34 Pounds Postpartum Without Dieting and Why Mindset Matters More Than You Think

Key Takeaways

• Postpartum weight loss is 40% mindset. Being kind to yourself and staying patient matters more than chasing perfection.
• Start slow. The first 6 weeks should be about healing, bonding with your baby, and adjusting to your new life.
• Focus on simple habits. Cut refined sugar, eat more protein, walk whenever you can, and stay hydrated.
• You don’t need a perfect schedule. Fit things into your day in a way that works for you, even if that means breaking it up into small moments.
• Progress adds up. Even 4,000 steps, one healthy meal, or one good choice on a hard day still counts.

Introduction

I am 2 months postpartum, 34 pounds down, and I have done it all from home. No dieting. No strict postpartum workout plan. No gym.

And I have done it while running on 2 to 3 hours of sleep, while sick, while my kids are sick, while keeping up with the house, making four meals a day, and packing my husband’s lunches for work. I am still doing everything a stay-at-home mom and housewife does, laundry, cleaning, cooking, and pulling this off anyway.

Not because it is easy. Some days are hard, just like motherhood is. But I promised myself I would do this differently this time, and I am keeping that promise. The only way I have been able to keep going is by being kind to myself, especially on the hard days.

This isn’t about perfection. It is about patience, mindset, and small habits that actually work for moms like us.

Why I Did It Differently This Time

After my first pregnancy, I spent almost a year feeling like a stranger in my own body. I had postpartum depression, didn’t feel comfortable in my own skin, and honestly felt trapped in a cycle of exhaustion and self-criticism.

I tried to fix it the way everyone online said I should. I bought meal plans, followed random postpartum workout plans on YouTube, and even hired a health coach. But trying to stick to a strict diet while running on three hours of broken sleep and holding a baby who never wanted to be put down was impossible.

And it wasn’t just about the food or the workouts. I felt disconnected from myself.

The truth is my first son was the reason I started my emotional intelligence journey. I didn’t want to be the mom who was physically there but mentally checked out because she didn’t feel like herself.

So, when I got pregnant again, I promised myself things would be different. This time, I wouldn’t compare myself to Instagram moms who bounce back in six weeks. I wouldn’t copy what fitness influencers do because our mom life is not like theirs.

We are dealing with hormones swinging every which way. Babies cry the second we sit down. Toddlers are one jump away from breaking an arm while we are trying to eat.

Instead of trying to do it all, I focused on doing what worked for me as a stay-at-home mom with two kids. And that mindset shift changed everything.

The First 6 Weeks: Rest, Heal, and Adjust

I need to be honest with you. I didn’t start losing weight right away.

The first 6 weeks after birth were about one thing. Healing and adjusting.

I had a c-section, so my body needed time to recover. My focus wasn’t on how to lose baby weight fast. It was on letting my body heal without rushing it. Bonding with my newborn and soaking up those sleepy snuggles. Helping my toddler adjust to having a baby brother with extra cuddles, bedtime stories, and patience.

I am also a writer and business owner, but I gave myself permission to step away from everything work-related. The only business thing I did was thought-dumping in my journal. I wrote down ideas for later so when I was mentally ready, I could come back to them without feeling behind.

But the most important thing I did was focus on my mindset.

For those first 6 weeks, I practiced emotional intelligence every single day. I reminded myself this was a season of healing, not a race. I talked kindly to myself, prepared mentally for the changes ahead, and told myself, “When you are ready, you will do more.”

That mental work set me up for success later. By the time I hit 6 weeks postpartum, I felt prepared, not just physically but mentally, to start making changes.

And honestly, that decision made all the difference. After my first pregnancy, I tried to rush everything, my body and my business, and it only left me feeling worse. This time, I gave myself permission to rest first, and that probably kept me from slipping into postpartum depression again.

Because here is the truth. If your mind isn’t okay, none of the postpartum weight loss tips in the world will stick.

Moms Need a Different Approach

One of the biggest mistakes I made after my first pregnancy was trying to copy what I saw other women doing online.

I followed postpartum workout plans from YouTube. I even hired a health coach. But nothing stuck because my life looked nothing like theirs.

Here is the reality for moms like us. Our hormones are all over the place. Some days you feel great, the next day you are exhausted and emotional for no reason. Babies don’t care about your workout schedule. Just when you plan to exercise, they cry or want to be held.

When you try to copy people who don’t live that life, you set yourself up for disappointment.

This time, I told myself, “I am not doing this like them. I am doing this like me.” I am a stay-at-home mom with two kids, so my plan needs to work for my life, not someone else’s.

That shift was huge for me. Instead of feeling bad for not keeping up, I started building habits that fit into my day naturally.

The truth is your postpartum fitness tips, postpartum weight loss meal plan, or postpartum fat burning workouts will only work if they fit your life as it is right now. And for me, that meant starting slow, being kind to myself, and focusing on mindset first.

My Secret Weapon: Emotional Intelligence

If I had to choose one thing that made the biggest difference this time, it’s not fasting, walking, or even eating low-carb. It’s my mindset, and that comes from practicing emotional intelligence.

There is no perfect schedule for what I do. I don’t wake up at 5 a.m., meditate, journal, then follow a strict plan like some morning routine videos tell you to.

Some days, my baby needs to be held almost all day. Some days, I barely get a moment to drink water before lunch. But instead of quitting or waiting for the perfect time, I coach myself through it.

There are days I cry. There are days I am frustrated. There are days I want to do nothing. But instead of giving up, I remind myself:

Progress, not perfection

Do what you can today, even if it is less than yesterday

Every small thing still moves you forward

That is what emotional intelligence has done for me. It has taught me how to respond to hard days without throwing away all my progress.

And that is why I say mindset is 40 percent of postpartum weight loss success. Because if you don’t have the mental tools to keep going when life gets messy, and let’s be honest, postpartum life is always messy, nothing else will work for long.

What Actually Works and How I Made It Work for My Mom Life

When people ask me how I have lost 34 pounds postpartum, they expect me to say something like, “I follow a strict postpartum workout plan and eat the best postpartum diet every day.”

No.

What I do is simple, flexible, and realistic for mom life. There is no set schedule. No 5 a.m. workout. No perfectly timed routine.

Here is exactly what I have been doing.

Fasting and Eating Window – 20%

I follow an 18 to 6 fasting schedule now. I eat between 12 p.m. and 6 p.m. But I didn’t start this way.

For the first weeks, I only fasted about 8 hours because I was trying to breastfeed. I drank tons of hydration drinks, ate healthy, and did everything I could to boost milk supply, but nothing worked.

So once I stopped breastfeeding, I moved into 18-hour fasting, and it has been a game changer for postpartum belly fat loss.

If you are breastfeeding, please do not jump into long fasting windows yet. Focus on gentle clean eating and smaller eating windows, maybe 10 to 12 hours, to keep your milk supply steady.

No Sugar or Low-Carb Eating – 15%

I cut refined sugar from the very beginning, not to lose weight fast but because it helped me heal and kept my energy stable.

Right now, my meals are mostly carnivore-style, protein-heavy, and filling. I eat twice a day, and here is what a typical day might look like:

• Meal one around noon: steak and eggs cooked in butter and a matcha chai smoothie made with unsweetened milk, monk fruit, and Greek yogurt.
• Meal two in the late afternoon: roasted chicken thighs or ribs seasoned simply without sugary sauces and a mango smoothie made with Greek yogurt and monk fruit.

Some days I will swap in pork chops, ground beef patties with melted cheese, or a simple omelet with bacon. I don’t obsess over calorie counting. I eat until I am satisfied and stop.

One tip that helps me stay consistent with my food choices is keeping my environment simple. I do not buy or keep foods in the house that I know I shouldn’t be eating right now. If it is not in the pantry, I can’t grab it on a tired, emotional day. This doesn’t mean I will never eat those foods again, but for now, I make it easier on myself by only stocking what fits my current goals.

And I never tell myself, “You can’t ever have sugar again.” I just tell myself, “Not right now. Reach your goal first.”

Walking 10,000 Steps a Day – 10%

This is my secret postpartum fat burning workout, and I never leave my house for it.

Here is how I do it:

• Holding my baby while walking around the house because it calms him, which is a win-win.
• Pacing the yard when the weather is nice.
• Sneaking in steps before my toddler wakes up or after bedtime if I am short for the day.
• Sometimes we turn it into dancing around the house, Bachata, Merengue, Cha Cha Slide, whatever feels fun in the moment.
• But it is more than just steps. It is bonding time.

My toddler often follows me around, and sometimes we turn it into a little chasing game, which he loves. My baby usually falls asleep while I am walking because the movement soothes him, which makes it easier for me to keep going.

And honestly, I feel so much happier every time I hit that 10,000-step goal. It is not just about postpartum belly fat loss. It is about feeling good, moving my body, and spending moments with my kids that actually make this habit enjoyable.

Supplements and Vitamins – 10%

I have been taking these since day one postpartum, not for weight loss but to help with healing, energy, and recovery.

Here is what I take and why:

1. Amino acids to help with muscle recovery and energy, especially on low sleep days.
2. Mineral salts to keep my electrolytes balanced and prevent headaches from fasting.
3. Fish oil to support inflammation and joint health.
4. Magnesium to help with sleep quality and muscle relaxation.
5. Vitamin B complex to boost energy and support metabolism.
6. Hydrogen water tablets for extra hydration and antioxidants.
7. K2+D3 for bone and heart health after pregnancy.
8. 7 Mushroom Blend supplement for immune support and steady energy.

This is what I personally take, but please ask your doctor before adding any supplements, especially if you are breastfeeding or have health conditions.

Access whole list with links and where to buy here. Get List

Short Standing Workouts – 5%

A few days a week, I do a quick 10-minute standing workout, but only because I enjoy it. You do not need this to lose baby weight.

If you are curious, I will link the exact video I follow here.

You can also dance with your toddler, do bodyweight squats holding your baby, or stretch during nap time. The best postpartum exercises are the ones you will actually enjoy and stick to.

Breastfeeding and Postpartum Weight Loss – What Moms Should Know

I need to be completely transparent. I was not able to breastfeed with either of my pregnancies.

I tried everything the first time around. Hydration drinks, gallons of water, protein-rich meals, oatmeal, and every increase milk supply food you can think of. Nothing worked. And with my second baby, it was the same.

So the postpartum weight loss tips I am sharing are based on my experience as a mom who isn’t breastfeeding.

If you are breastfeeding, your baby’s nutrition has to come first. That does not mean you can’t start healthy postpartum weight loss habits, but you may need to adjust.

Focus on nutrient-rich, high-protein meals like eggs, chicken, beef, Greek yogurt, and healthy fats like avocado.

Walking is your best friend. Gentle movement is safe and still helps with postpartum belly fat loss.

Be patient. Your body is working hard to feed your baby, and it is okay if postpartum weight loss takes longer right now.

If you can’t breastfeed or stop earlier than planned, please hear me when I say you are still a good mom. I felt a lot of guilt the first time, but now I know that a fed baby and a mentally healthy mom are what really matter.

Postpartum Weight Loss Motivation for Moms

If there is one thing I have learned this time, it is that postpartum weight loss is not a race. It is a season of small, consistent wins.

My original goal was to lose 90 pounds before the end of the year. So far, I am 34 pounds down with 56 pounds to go, and I have promised myself I will start adding carbs and other drinks back in once I hit 60 pounds lost, but smarter this time.

But here is the truth. I don’t wake up every day feeling motivated. There are days when my baby cries every time I put him down. My toddler wants me to play tag while I am still trying to drink my first glass of water. I am exhausted and tempted to skip walking or grab something quick and sugary.

This is where my emotional intelligence comes in. Instead of quitting or beating myself up, I remind myself:

Progress, not perfection

Do what you can today, even if it is less than yesterday

This season is temporary, and every step counts

And moms, please don’t compare yourself to anyone else, not even to me. Your postpartum weight loss before and after story will look different because your life, your hormones, and your baby are different.

If you only get 4,000 steps today because your baby cried all day, that is still progress. If you can only manage to cut sugar for now but not fast 18 hours, that is still progress.

The most powerful postpartum weight loss motivation is not chasing perfection. It is choosing small habits that work for your life and trusting they will add up.

Before You Go – What I Want Every Mom to Know

If you take anything from my story, let it be this:

You do not need to punish yourself to lose baby weight.

You do not need extreme postpartum fat burning workouts.

You do not need to count every calorie.

You do not need to follow what influencers are doing.

What you need is a kinder mindset. Your thoughts about your body matter more than you think. You need small habits that fit your life right now, not a perfect schedule or 5 a.m. workouts. You need patience because healthy postpartum weight loss takes time.

I have lost 34 pounds so far, but this journey is not just about the weight. It is about feeling good in my body, being mentally present for my kids, and not letting postpartum depression take over like it did after my first pregnancy.

If you are a mom trying to figure out how to lose weight after baby, please remember. Your body just did something incredible. Give it grace, and go at your own pace.

And if you want to dive deeper into how mindset shapes everything, read my post on emotional intelligence. For me, that has been 40% of my success.

One more thing. On the days I feel tired, like I can’t do it anymore and I am about to give up, something always happens that keeps me going. My toddler can sense my energy, and almost every time, he looks at me and says, “You are a good mom, mami.”

And that is it. That one sentence gives me all the energy and motivation I need to keep moving.

Imagine that coming from your toddler. Those little words remind me exactly why I am doing this, and it makes every small step feel worth it.

Thank you for reading this article be safe and stay kind,

-Coach Heidy

About the Author



Coach Heidy is an emotional intelligence coach and book author who teaches from lived experience, not just theory. Through her personal journey of inner healing and self-awareness, she created the AWARE framework to help others navigate their emotions with clarity and compassion. Her work centers on helping women reconnect with themselves, break free from old emotional patterns, and build a more grounded and peaceful life.

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