As a new mom, it’s easy to feel overwhelmed by all the “rules” about postpartum weight loss and fitness. You might feel like you don’t have enough time, energy, or willpower to make changes that stick. But here’s the truth: you don’t need a complicated diet, hours at the gym, or to sacrifice your sanity to feel strong and confident again.
In fact, focusing on just a few simple daily habits can make a massive difference in your energy, strength, and fat loss — without burnout. These are the exact habits I’ve used myself postpartum, and the ones I coach moms through in my program.
Let’s dive into the 5 postpartum-friendly habits that actually work.
#1. Make Time for Sleep
We all know sleep is important, but as a mom, getting 7–9 hours can feel impossible. While your nights may still be interrupted, you can set yourself up for better rest by creating a simple bedtime routine, anchoring your wake-up time, and prioritizing wind-down habits (like turning off screens, dimming lights, or sipping calming tea).
👉 Personal note: I didn’t get perfect sleep with a newborn , but focusing on creating a routine and getting rest when I could still made a difference in how I felt and how my body recovered. Now with a toddler, sleep is very inconsistent! So my pre-bed routine is key.
#2. Get 10,000 Steps Most Days
Movement is medicine, and daily steps add up more than you think. Aim for 10,000 steps on most days of the week, but don’t stress if you’re working up to it. Even short walks matter! Start creating awareness with where you are at now and slowly increase by 500 to 1,000 steps each day or week.
👉 My postpartum story: I didn’t just hit 10K right after birth. While on maternity leave, I made stroller walks part of my morning routine. When I went back to work, I had to take micro-breaks to get more movement in. Consistency — not perfection — is what moved the needle.
#3. Eat 30-40g of Protein at Each Meal
Protein is a game changer for fat loss, energy, and rebuilding strength postpartum. Each meal should include at least 30 grams of protein to stimulate muscle repair and support metabolism. Depending on your goals, you may need more, but 30g per meal is the minimum target.
Pro tip: spread your protein intake across breakfast, lunch, and dinner instead of saving it all for one meal.
#4. Strength Train 3-4 Days Per Week
You don’t need long workouts — but you do need intentional ones. Strength training builds muscle, supports fat loss, and helps you feel confident in your body again. Start with foundational moves (squat, hinge, push, pull, lunge) and progress gradually as your core and pelvic floor heal. Maybe you start with one day a week, then progress to two and work your way up to three to four sessions per week. Even 20-30 minute workouts count!
👉 My routine: After working through breathing and Birthfit basics, I built consistency with 3–4 strength sessions per week. Even while pumping, I’d wake up early, pump, and then head to the gym at 5:15am. That routine built the strength I still carry today.
#5. Prioritize Hydration (80-100oz)
Water isn’t just about quenching thirst — it supports milk supply, recovery, sleep quality, energy, and even fat loss. Aim for 80–100 ounces of fluids per day, adjusting for your personal needs, activity level, and breastfeeding status. Add in electrolytes when needed.
👉 For me, staying hydrated made a huge difference while breastfeeding, and now it’s essential for my recovery, workouts, and daily energy. When I don’t drink enough, I feel it in every area of my life.
Final Thoughts
These 5 habits may sound simple, but when practiced consistently, they can transform how you feel postpartum — physically and mentally. You don’t need a perfect plan or extreme changes. Just focus on small, consistent actions that support your body, your energy, and your goals.
✨ And remember: these aren’t just tips I share with clients. They’re the exact habits I personally live by every single day.
Ready for More?!
Ready to go beyond quick fixes and finally feel strong, energized, and confident in your postpartum body? These 5 habits are just the beginning. Inside my Strong, Nourished & Energized Mom Method, I walk you step by step through how to fuel your body, rebuild strength from the core out, and create habits that last — without overwhelm or rigid rules.👉 Click here to learn more and join today!
