The 90-Day Post-Pregnancy Weight Loss Blueprint

Your body just had a baby. Give it a plan that fits.

A 58-page ebook for new moms. It walks you through your changing body, eating on a newborn’s schedule, movement that builds in stages and sleep, in three phases over 90 days. Every section includes an action plan.

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1. UNDERSTAND YOUR BODYHormones, your timeline and progress beyond the scale

2. EAT AND MOVE IN STAGESThe Daily Rhythm and a three-phase exercise plan

3. REST AND KEEP GOINGSleep, support, routines and the stalls

Your clothes fit differently now, and that can bring up a lot of feelings.

You are feeding a baby, healing and sleeping in pieces, and you still don’t know where to start.

Another “bounce back” post on your phone can make it feel worse.

A mother sitting on the edge of her bed with a pair of jeans in her hands

The real problem

Healing, feeding and sleep come first

In the first weeks your body has three big jobs: healing from birth, feeding your baby and running on broken sleep. Weight comes after those.

The book follows that order. It starts with what is happening in your body, then food, then movement in stages, then sleep and routines, then the stalls.

Sound familiar?

You eat standing up, with one hand, whenever you can
You aren’t sure which exercise is safe yet, or when to start
Your sleep comes in pieces, and so does your energy
The number on the scale jumps around and spoils your mood
Your belly looks different after pregnancy or a C-section, and you are not sure what is okay to do
Some days your mood is heavy, and you wonder what is normal

If this sounds like you, the book was written for it.

If your mood stays low or anxious, tell your provider. Help is listed at the bottom of this page.

The way in

Three phases, 90 days, and a first phase built for recovery

The book splits the 90 days into three phases that build on each other.

Foundation Building

Days 1 to 30. Recovery, and basic healthy habits that fit life with a newborn.

Progressive Progress

Days 31 to 60. More activity and finer nutrition, always at a level that fits your recovery and energy.

Sustainable Success

Days 61 to 90. Habits meant to last well past Day 90.

The book also shows where you are on the timeline (the first six weeks, weeks 6 to 12, or months 3 to 6) and says individual experiences vary. It names five signs of progress to watch instead of comparing yourself with social media: your daily energy, the quality of your sleep, physical comfort in daily activities, emotional wellbeing and strength in everyday movements.

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How it works

What’s in each section

First…

Understand what changed in your body

Section 1 explains the hormone shifts after birth, including prolactin, cortisol and your thyroid hormones. It covers what changes in your metabolism and gives you a timeline for the first six weeks, weeks 6 to 12 and months 3 to 6.

It ends with a first-week action plan: daily progress notes that take two to three minutes, a list of who can help, and three goals for the next 30 days based on how you feel, not just how you look.

Then…

Eat on a newborn’s schedule

Section 2 gives you the Daily Rhythm: breakfast, mid-morning fuel, lunch, an afternoon energy boost and dinner, about every three to four hours. The meal ideas take minutes, like Greek yogurt with berries or a turkey and avocado sandwich.

You also get prep shortcuts, pantry and protein staples, and a three-week plan.

Check any change to how much or when you eat with your doctor or a lactation consultant, especially if you breastfeed or pump.

Next…

Move in stages

Section 3 starts with the first six weeks: gentle walking, deep breathing and how you hold your body while you feed and carry your baby. The exercise plan then runs in three phases of two weeks each, from two ten-minute sessions a day to a walk plus two or three strength moves, then building momentum.

You also learn to fit movement into real life five minutes at a time, planned around your energy and your baby.

Get your doctor’s or midwife’s okay before you start exercising after birth. Stop and call for pain, heavy bleeding or dizziness.

Finally…

Rest, build routines and handle the stalls

Section 4 covers sleep for broken nights, including Sleep Banking, which adds up every stretch of sleep across the day. It also covers time management, your support system and routines you build one habit at a time.

Section 5 covers plateaus, fatigue, C-section recovery and diastasis recti, with a page each for the last two.

Your doctor or a pelvic floor physical therapist can tell you what is right for your own body. If your mood stays low or anxious, tell your provider.

Your first week

Three steps to start with

01
Start your daily progress notesTwo to three minutes a day. Write down your energy, your sleep quality, how your body feels and your mood.
02
Name your supportWho can help with childcare? Who can give you emotional support? What professional help is available to you?
03
Set three goals for the next 30 daysBase each one on how you feel, not just how you look.

You don’t have to do everything at once. Every strategy in the book is meant to make your life easier.

A note of care. The book is education. It does not replace your doctor, midwife or lactation consultant. Talk to your doctor before you start exercise after birth, and before you change how you eat, especially if you breastfeed or pump, had a C-section or have diastasis recti. Stop and get medical help for pain, heavy bleeding, dizziness or any symptom that worries you.

Everything you get today

90-Day Post-Pregnancy Weight Loss Blueprint

The complete 58-page ebook from SCG Publishing, in your member area the moment you order. An introduction, five sections and a conclusion:

01
IntroductionA letter from the author, how to use the guide, what makes the program different and the three phases
02
Understanding Your Postpartum BodyHormones, metabolism, your timeline, your mental and emotional wellbeing and progress beyond the scale
03
Eating for the postpartum monthsYour nutritional needs, the Daily Rhythm, smart solutions for common challenges and a weekly action plan
04
Exercise in stagesThe first six weeks, weeks 6 to 12, a plan in three phases and exercise in real life
05
Lifestyle IntegrationSleep and recovery, real-life time management, your support system and sustainable routines
06
Troubleshooting and Special ConsiderationsPlateaus, energy and fatigue, C-section recovery and diastasis recti
07
Conclusion: Your Journey ForwardUnderstanding your success, your continuing journey and your next steps

$47one-time payment

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Decision time

Start with a few minutes tonight

Open a notes page and write down four things: your energy, your sleep quality, how your body feels and your mood. That is the start of the book’s daily progress notes, the first step in its action plan for Section 1.

If you have chest pain or trouble breathing, call 911. The free guide lists the other warning signs that mean call your provider today.

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Still deciding?

Questions, answered

Who is this for?

New moms. The book has separate notes for breastfeeding and non-breastfeeding moms, and a page on C-section recovery.

Is this medical advice?

No. The book and this site are education. They do not replace care from your doctor, midwife, lactation consultant or pelvic floor physical therapist. Questions about your own body, your recovery or your feeding belong with them.

What does the title mean?

The 90-Day Post-Pregnancy Weight Loss Blueprint is the book’s full name. The book gives general starting figures for eating, and it says your own needs vary with your activity, sleep and recovery. No weight loss or body change is guaranteed, and results vary.

I breastfeed or pump. Is the book for me?

Yes. The nutrition section speaks to breastfeeding moms and to moms who don’t breastfeed.

What does it say about a C-section or diastasis recti?

Each gets a page. For a C-section, it covers gentle movement in the first six weeks, scar care and enough protein. For diastasis recti, it covers starting with breathing and good alignment, and modifying a move if you see bulging along your midline. Ask your doctor or a pelvic floor physical therapist when to start and what is right for you.

What if I feel low, anxious or overwhelmed?

You are not alone, and help exists. In the US you can call or text the National Maternal Mental Health Hotline at 1-833-852-6262, 24 hours a day, in English and Spanish. If you are thinking about harming yourself or someone else, call or text 988, or call 911.

Will I notice a difference, and how fast?

It varies. The book says progress isn’t linear and that rushing can backfire. It tells you to watch your energy, sleep, comfort, mood and strength as well as the scale.

Does the ebook stand on its own?

Yes. The last page of each section introduces the matching lessons of a companion video course, Back to You: 90 Days After Baby. The course is offered right after your order.

How long is it?

58 pages: an introduction, five sections that each include an action plan, a conclusion, and seven pages about the companion course.

Who wrote it?

The author is Pauline Whitfield, a mother of two. In the book she describes two mistakes after her first baby: cutting calories too hard and going back to her old workouts too fast.

How do I get access?

Right after checkout you’ll get an email with your member-area login. The ebook is waiting there, along with any extras you add at checkout, ready to read on your phone, tablet or computer. If you don’t see the email within 5 minutes, check your spam folder.

Can I get a refund?

Because our products are digital and delivered immediately, all sales are final, except where the law where you live gives you a right to a refund. If you have a problem with access or delivery, email support@getfitafterbaby.com and we’ll fix it.

P.S. For $47, you get a plan built around healing, feeding and sleep. The first step takes a few minutes and a notes page.