• When you are breastfeeding, replace 1 meal and 1 snack per day with our In Shape Mummy Health Shake.
• Most mums replace breakfast and an afternoon snack, but you can chose which meals to replace based on what suits you.
• When you are not breastfeeding, you can replace 2 meals per day with our In Shape Mummy Health Shake. 

Many In Shape Mummy customers find they can stop their multivitamins when they start the shakes. However, women who have a diagnosed deficiency will likely need to continue. It’s best to speak to your healthcare professional before ceasing your supplementation. 

• Get Your In Shape Mummy Health Shakes automatically delivered to your door once a month, to Get the Body You Want Faster and Save Money. 
• There is nothing worse than grabbing your tub of In Shape Mummy Health Shake and realising it's empty. All that hard work and discipline down the toilet!
  
• But now you can subscribe and you'll never have to worry about running out and breaking your new healthy habit!
• Plus, you'll get the best price and shipping is FREE for 2 shakes or more. Cancel anytime after your first 2 months. 
• Click here for information about our subscriptions.

• Cancelling your subscription is easy.
• Simply log in to your personal member dashboard to cancel your subscription yourself instantly or email support@inshapemummy.com and we will cancel your subscription within 24 hours.

• Click here to find out which milk is best for weight loss.

We recommend a daily walk. Start where you are comfortable and work your way up to 30-45 minutes a day. 

Our postnatal physiotherapist recommends walking as it is one of the easiest exercises and it does not compromise the muscles weakened in childbirth.

Walking is a gentle exercise that’s natural and safe - perfect for mums of all fitness levels.

Along with burning calories and increasing your metabolism, walking releases endorphins which are the feel good hormones our body makes during exercise. These hormones give us feelings of well-being and also relieve stress and can help avoid any postpartum blues.

Other benefits of walking:

• Simple – anyone can put one foot in front of the other. You don’t need trendy classes, expensive gyms or complicated workouts. You need a simple routine you can build on week by week to make you stronger and fitter at a pace you can manage.
• Bonding - walking is an exercise you can do with your baby. Most babies enjoy a ride in the pram or carrier, so if you have trouble settling your baby, taking a walk can not only make your baby happier, but is also likely to make you feel better. Your baby’s brain will be stimulated in the process by all the variety of sights and sounds during your daily walk. Walking can also help to increase the bond between you and your baby.
• Connecting - not only will you feel better physically, you might also combat those feelings of isolation that are common in the early days at home alone with a little baby.
• Flexible – if it’s too hard to carve out a 30 minute block for exercise, fitting in three ten-minute walks is just as effective. The key is to burn as many calories as you can in each short period of time by increasing the intensity - try walking faster and moving your arms.
• Social - walking can be a fun social event. Rather than catching up for a coffee with a friend, plan to go for a walk instead and you will both feel better. Walking with a friend also helps keep you accountable as you're less likely to let your friend down by not showing up. You may not even notice you're exercising when deep in conversation!
• Healing - helps with your cardiovascular fitness and recovery of the muscles that were stretched during pregnancy. Although if you've had significant DRAM (diastasis recti of the abdominal muscles or, more simply, a separation) it is important that you have a check of this with a physiotherapist or health care professional before you start a vigorous walking program with a pram.
• Preventative - dramatically reduces your risk of heart disease, high blood pressure, stroke, depression, osteoporosis, diabetes, high cholesterol and helps to clear artery-clogging plaque.
• Always remember to have you 6-week postnatal check before starting any exercise routine.

• The meal plans in our 12-Week Program are just there if you need extra guidance on what to eat for the rest of the day.
• You don't have to follow it, but it's there as a resource if you would like some ideas for what to have for dinner etc. 
• When you register for our Free 12-Week Healthy Weight Loss Support Program, we'll calculate your specific calorie requirements and tailor the recipes in the meal plan for your individual needs.
  

• Eating junk food may temporarily satisfy your cravings but won't satisfy hunger. Eating high-sugar and high-fat foods will often make you experience more intense cravings, causing you to overeat more of these high-calorie foods. If your goal is to get in shape, focus on the healthy food swaps listed above.
• On occasional treat is OK. We're all human! Don't think you have blown it if you slip up from time to time. It is what you eat for 90% of the time that will determine your results.

There’s not a single moment in the day that a breastfeeding mother isn’t producing milk. It requires energy, and eating enough calories is crucial. If you feel you’re eating enough to support your additional energy requirements, you’re unsatisfiable hunger could be due to the following:  

• Skipping meals
• No eating enough protein
• Not drinking enough water
• Not eating enough fibre
• Bub is going through a growth phase

Click here to learn more.

·   If you feel you’re eating enough calories but are hungry all the time, there are some ways you can curb your hunger. 

• Eat regularly
• Limit sugar intake
• Focus on nutrients

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Click here to learn more.

Sometimes we notice a decrease in our milk supply. This can occur due to may reasons, such as:

• Sickness
• Dehydration
• Not eating enough calories 
• Feeding issues with bub 

Click here to learn more.

• Click here for tips on how to deal with sugar cravings from our nutritionist.

• Click here to find out if breastfeeding helps you lose weight.

Counting calories works for some people, but it’s a lot of work and monitoring everything you eat can become stressful, exhausting and unrealistic for busy mums. Instead, we encourage mums to focus on consuming healthy, nutrient-dense foods that will fuel your body and give you the energy required to look after your beautiful, albeit tiring, bundle of joy.  

If you eat healthy food and avoid junk food, you will naturally lose weight. 

Although we don’t recommend strictly counting every calorie, we understand that some people benefit from a guideline.

A one size fits all calorie recommendation isn’t realistic as a 100kg mum has different energy requirements to a 60kg mum. The total number of calories each individual needs depends on your current weight, age, activity level and if you’re breastfeeding. 

Access our Calorie Calculator

Click here to access our calorie counting tool that will help you establish a baseline calorie recommendation to follow. 

It's super important to listen to your hunger cues while you're breastfeeding. As your little one grows and develops, they'll require more milk some days. However, there may be no indication of this except for your increased hunger. 

So rather than thinking, "I shouldn't be hungry; I've just had breakfast", it's crucial to fuel your body's needs. If you opt for a healthy snack, you'll remain on track to losing weight and ensure your milk supply isn't impacted.