PP, BF and need to lose weight. Help please

[Elephant9]

So sorry if this isn't in the right place but wasn't sure where to put this.

I'm now 3m postpartum, breastfeeding (and want to continue to do so) but I'm desperate to lose some weight.
I have put on more weight since having baby than when i was pregnant!

I was eating a lot to start with, a lot of carbs and protein

I'm trying to cut down my carbs, not cut out, I can't manage that.
I keep well hydrated all day.

Any tips?
I do need to get some exercise in, and plan to.
My belly and back fat is just upsetting me more than it should.

Any advice welcomed?
Please, I know I should take my time and I've just had a baby etc. but this is really upsetting me that I've gained so much in such a short time.
Losing weight because of breastfeeding is a myth for me
Dr has signed me off to exercise.. so where do I start and how do I fix my diet so I'm fulfilling the hunger due to BF'ing?

Ty

What are you eating in a typical day just now?

How many steps are you doing in a day?

@Mulledjuice probably 5k - 7k steps
Food, typically breakfast - toast with eggs or cereal or just a cereal bar sometimes. Lunch- jacket potato with tuna / beans or a sandwich / eggs on toast
Dinner - hello fresh meals - way too small of a portion so end up having extra veggies or a yoghurt after.
Drink a glass of milk a day. Lots of water. Couple of cups of tea. Biscuits...
it's the hunger that gets me!

More protein, less carbs, small amount of good fats. Toast is the worst for me, easy crap carbs all the time and they add up quickly. Protein, eggs, yoghurt, protein smoothie drinks, good meats, etc.

I'd avoid the cereals completely or maybe replace with porridge? If it's shit white bread with eggs then swap for a wholemeal?

Otherwise, it's a really difficult stage and I know you don't want to hear this but it took nine months to put it on, and it will take at least that to get it off!

Can you get out for a run (if that's your thing) once or twice a week? That would help your physical and mental health a lot.

You are doing so well at this point to feed your baby and even THINK about yourself and your own health - don't be too hard on yourself. X

From what I've read bf helps around 6m pp. As for the first 6m your body stores extra fat in case of famine so that you can still feed your baby. So it should come off in the future. I know that's not what you're asking but do have faith that it will help.

I found going out for a walk every day was good both for exercise and for my baby to see the world and calm down on a bad day. Build up slowly but also remember that you need to consume an extra 500 cal a day for breastfeeding so don't cut your food intake too drastically

Cereal bar isn't enough - i lived on banana/Peanut butter porridge through my first 6 months PP - you can prep in advance as overnight oats, or batch bake into squares so it's ready to go in the morning (or get someone else to do this for you!).
Eggs are great- can you have tomato or spinach with them? Assume wholegrain toast.
Extra veggies with hello fresh is a good idea.
Salad or veg sticks with your

Snacks - plain yoghurt and cucumber, apple slices and nut butter, cold cooked meat/fish.
Lentil or veg soup.

You need plenty of hydration, healthy whole foods to hand to snack on (not processed low fat stuff).

Forget it. You’re nourishing a human. Your body will tell you what it needs.

Get baby in the pram or sling, and go for lovely walks together.
Eat good, nourishing food that will replenish you.
Get plenty of sleep and most of all, be amazed by yourself. Not critical. Your body is doing an amazing thing.

Exercise - walk as much as you can. Great for you and baby. Even better if you can find a hill to push the pram up.

Podcast while you do laps of a park (or team up with other mums to chat).

Mum and baby yoga/ buggy fit classes.

Can someone look after the baby while you swim?

I think a lot will sort itself out if you wait until the baby is 9 months old.
Not sleeping can make you feel you need to eat more, so any extra support you can get with that could help

Thank you all, these are helpful.
Should've mentioned I have a 2 year old too! Getting out has been difficult but plan to do it more and get some steps in for sure.

I do want to start running (thinking of doing couch to 5k?) and have weights I can use to strengthen.

I'm going to try cutting the toast out! 😬