Here’s What’s Actually Missing — and How to Fix It as a Postpartum Mom.
By Coach Mini | Certified Personal Trainer & Nutritionist | Founder, Riv Method
I hear it every single week from moms who come to me exhausted and frustrated:
“Coach Mini, I’m eating less than ever. I’m trying to work out. I’m doing everything right. Why is nothing changing?”
And my answer is always the same: you’re not doing everything wrong. You just don’t have the full picture yet. Because postpartum fat loss is not the same as regular fat loss — and your body deserves a strategy that actually understands that.
Here’s what I look at first with every single client — and what I want you to understand today.
Step 1: Understand Your Body First
Before I give any mom a plan, I need to understand her body. Are you breastfeeding? How much sleep are you getting? Are you postpartum at 6 weeks or 6 months? These are not small details — they completely change the approach.
If you are breastfeeding, here is the most important thing I will tell you:
You will see less fat loss than a non-breastfeeding mom. And that is completely normal. Your body is doing something extraordinary — producing food for another human being. It is going to hold onto some fat as protection. Do not fight that. Do not punish yourself for it.
But here is what I also tell every breastfeeding mom: do not give up. A small, smart deficit can do wonders — without touching your milk supply. Progress is still possible. It just looks a little different.
Step 2: A Smart Deficit + Protein First
Let me say something that might surprise you: I do not put breastfeeding moms in aggressive deficits. Ever.
Instead, we start with 100 calories below maintenance. That’s it. That small number will not tank your milk supply. It will not leave you starving. But it will signal to your body that it’s time to start using stored fat for energy — and over time, that adds up.
Coach Mini’s Protein Rule:
Eat 2g of protein per kilogram of your body weight every single day. This is non-negotiable.
Example: If you weigh 70kg, aim for 140g of protein per day. Chicken, eggs, Greek yogurt, cottage cheese, protein shakes — make protein the star of every meal.
Why does protein matter so much? Because while you’re in a deficit and sleep-deprived, your body is at risk of losing muscle — not just fat. And muscle is everything. It is what gives your body shape, definition, and a faster metabolism long-term.
Protect your muscle. Eat your protein.
Step 3: Start With Core and Pelvic Floor — Not the Gym
This is the part most coaches skip. And it is the most important part of postpartum recovery.
Your core and pelvic floor went through something major — whether you delivered vaginally or via C-section. Jumping straight into high-intensity workouts before these have recovered is not only ineffective, it can cause real damage: leaking, prolapse, diastasis recti getting worse.
My recommendation for every postpartum mom:
- Start with core rehab and pelvic floor exercises
- 20–30 minutes at home — no gym needed
- Take it slow — slow is not the same as idle
- Recovery IS fat loss — a body that is healing is a body that is working
I tell every mom: do not just sit idle waiting to feel “ready.” But also do not punish your body by jumping in too hard too fast. The goal is to rebuild — and rebuilding takes intention, not intensity.
Once your foundation is strong, we build on it. That’s when the real results start showing.
What About Sleep? (Yes, It Matters for Fat Loss)
I know. You just laughed. Sleep? With a newborn?
I hear you. But here’s the truth: sleep deprivation raises cortisol, increases hunger hormones, and slows fat loss. It is not an excuse — it is biology. So no, I will never tell you to wake up at 5am to work out when your baby had you up every 90 minutes.
What I will tell you is this: the less sleep you get, the more important your nutrition and protein intake become. We compensate with what we can control — and we give you grace on the rest.
You Are Allowed to Take Up Space — Even as a Mom
The moms I work with don’t just want to lose weight. They want to feel like themselves again. They want energy to play with their kids. They want to look in the mirror and recognize the person staring back.
And they deserve that. You deserve that.
Becoming a mother does not mean losing yourself. It means adding to who you already are. And the version of you that is strong, healthy, and taken care of? She is a better mom. Every single time.
Ready to Build Your Plan?
Whether you’re breastfeeding, formula feeding, or somewhere in between — I will meet you exactly where you are and build a plan around your real life.
DM START on Instagram to begin postpartum coaching, or DM FUEL to get your personalized nutrition plan.
Find me at @mini.rivmethod | info@rivmethod.com
© Riv Method | rivmethod.com/blog | @mini.rivmethod