How To Lose Post-Pregnancy Weight?

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Kajal Tharwani

19 articles

Wednesday, 03-Aug-2022

10 Min Read

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How To Lose Post-Pregnancy Weight?

Losing post-pregnancy weight can be a struggle. Taking care of the newborn, sleepless nights, adjusting to a new routine, recovering from childbirth and achieving a healthy weight post-baby; is a lot!  

It can be challenging, but not impossible! You just have to take care of a few things, and you will fit into the old jeans again. The blog throws light on some practical ways to achieve healthy postpartum weight. 

Table of Contents 

1. Scientific Approach Towards Post Pregnancy Weight Loss

2. Breastfeeding And Its Benefits 

3. Tips To Lose Post Pregnancy Weight 

3. Dietician Recommendations 

4. The Final Say 

5. FAQs

Scientific Approach Towards Post Pregnancy Weight Loss

Before trying to slim down, wait for the six-week checkup. Do not drop more than the minimum required calories. Your body needs time to recover after childbirth.

Breastfeeding also helps in weight loss. Women who breastfeed need about 500 more calories per day than before pregnancy. If you are breastfeeding, wait till your baby turns two months old. It will take a long time to recover if you lose weight too soon after birth. 

You can get these from healthy choices like fruits, vegetables, lean protein and whole grains. You can also lose by eating healthy and adding exercise to your routine once your health care provider clears you for regular physical activity. 

Breastfeeding And Its Benefits 

Breastfeeding is feeding your baby breast milk directly from your breast. It is also called nursing. However, breastfeeding is a personal choice. Many women like to breastfeed their children, whereas many do not choose to breastfeed. 

On a general note, it is suggested by health experts that breastfeeding is a healthy practice and that a mother should breastfeed the child. Also, weight loss happens when you produce milk, which helps burn calories.

When you breastfeed, the stored calories from your diet and fat cells deposited in your body during pregnancy drive milk production and nourish your baby. Additionally, it gives your infant all the required nutrients and boosts the immune system.

Tips To Lose Post-Pregnancy Weight

1. Eat To Lose Weight 

Do not skip meals! While adjusting to a new routine, moms forget to eat. If you do not eat, you will have less energy, which will not help you lose weight. 

You can add fibre to your diet. According to a 2015 trial, “ eating foods that are high in fibre will show up with weight loss. Soluble fibre foods may help you feel fuller for longer by slowing digestion and reducing hunger hormones.” 

Here are a few diet tips you must opt for to lose weight safely-

  • Rather than three large meals, eat five or six small meals a day.
  • Get into a habit of eating breakfast.
  • Add foods with fibre and protein to your meal.
  • Drink at least 10-12 cups of fluid a day.
  • Limit drinks with added sugar and calorie, such as sodas, juices, and other liquids.
  • Prefer whole fruit over fruit juice. 
  • Choose boiled and baked food over fried. 
  • Limit sweets, saturated fat and trans fat. 
  • Include physical activity in your routine. 

2. Be Realistic 

Set realistic goals! Women lose about 5.9 kgs during childbirth. It includes the weight of the newborn, placenta, and amniotic fluid. As you shed retained fluids, you will lose additional weight in the first week after delivery. 

However, the fat stored during pregnancy will not be shed independently. You need to exercise and follow the proper diet. 

For many women, pregnancy causes long-lasting changes in the body. The difference after pregnancy includes a softer belly, wider hips and larger waistline. You probably cannot return to your exact pre-pregnancy shape and weight. 

3. Exercise To Shed Pounds 

Do not overdo it! In the past, women were asked to wait for at least six weeks to start exercising. However, the waiting game is over. You can start exercising if you practised exercises during pregnancy and had an uncomplicated vaginal delivery. If you had a C-section or complicated delivery, ask your health care provider about when you should start exercising. 

If breastfeeding, breastfeed your baby right before you exercise to avoid discomfort caused by engorged breasts. Start slowly with simple exercises that strengthen major muscle groups, including abdominal and back muscles.

If you have trouble finding time to exercise, include your baby. Take your baby for a daily walk in a baby stroller. You can also invite other moms to join you for a daily walk.

4. Keep Healthy Snacks Handy 

The food has a significant effect! The food you eat has a big impact on your health. When searching the pantry for munching, a healthy munch is a ticket to good health.

You can also include protein in your diet. According to the American Journal of Clinical Nutrition, protein has a more significant effect than other nutrients. It increases hormones GLP and GLP1 and reduces hunger. 

Keep processed sweets and foods out of the kitchen, or even better, out of the house.

5. Get Enough Sleep

Get the sleep you need! The little one wants your attention around the clock. Lack of sleep is related to gaining more weight after pregnancy. For new moms, getting rest can be a challenge. However, getting adequate sleep will benefit you. You can take help from family and friends and limit caffeine intake.

6. Do Not Crash Diet 

After a baby, your body needs time and nutrients to heal. A crash diet is a low-calorie diet that aims to make you lose a large amount of weight in the shortest time. A lost-calorie diet will lack essential nutrients and will leave you tired. 

If you take 2,000 calories a day, you can eat 300 fewer and burn an extra 200 calories by exercising, reducing 500 calories in total. 

According to the Academy of Nutrition and Dietetics,  “Decreasing your calorie intake by about 500 a day will stimulate safe weight loss of about 0.5 kg per week.”

Dietician Recommendations

Pregnancy is the most crucial and blissful time of any woman’s life. However, weight loss after pregnancy may take time. It is advisable not to hurry to get rid of pregnancy weight. However, if you wish to lose weight soon, you must try the recommended tips. 

The Final Say 

Carrying some extra weight after pregnancy is usually very common and nothing to get down on yourself about. Getting back into a healthy weight range benefits your health and future pregnancies.

Being healthy and fit will help you to enjoy time with your newborn and get the most out of being a new parent. The most feasible way to lose weight is through a healthy diet, breastfeeding, and exercise. Also, stay hydrated.


1. When can I return to my pre-pregnancy weight?

You must plan to return to your pre-pregnancy weight by six to twelve months after delivery. Most women lose half their baby's weight by six weeks after childbirth.

 2. Why is it so hard to lose weight after having a baby?

You will have to slowly build up post-pregnancy to your usual fitness level, which may take time to rebuild any lost muscle mass. Muscle mass directly affects metabolism, which may decrease the rate at which you lose weight.

3. Why am I gaining weight after pregnancy?

Being a new mom is stressful; stress hormones can promote weight gain, and women are more likely to eat when stressed. So there you go, thyroid problems, sleeplessness, and stress contribute to postpartum weight gain.

4. What is the fastest way to lose weight after pregnancy?

Exercise will help you reduce fat instead of muscle. A healthy diet with regular exercise is the best way to shed pounds. Once you start losing weight, eat less and move a little more each day. 

5. What should I eat postpartum to lose weight? 

Eating fibre-rich foods like fruits, vegetables, whole grains, and low-fat or fat-free dairy products can help lose weight. You can also choose healthy fat sources, such as beans, nuts, and vegetable oils.


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