Postpartum Weight Loss: How to Lose Weight After Baby

After pregnancy, you’re probably eager to enjoy certain things from your pre-baby life—like eating sushi, sipping wine, or fitting into your favourite pair of jeans. While your dinner menu options basically open up the moment you give birth, postpartum weight loss takes time and patience—after all, it took 9+ months to grow a baby! Give your body time to recover, take credit for pulling off an amazing feat, and embrace grace as you transition into a new phase of life. Here, experts break down how to lose weight post pregnancy in a healthy and safe way—if and when you’re ready.

How Much Weight Do You Lose Right After Birth?

During pregnancy, the American College of Obstetricians and Gynecologists (ACOG) recommends women and pregnant people within a normal weight range gain between 25 and 35 pounds to allow for healthy fetal development. You’ll lose some of this weight automatically after delivery. So, how much weight do you lose after giving birth? Most women lose about 10 to 15 pounds right away due to the baby, placenta, and water weight. That said, you’ll likely still have a “bump” after childbirth. It’ll take around six weeks for your uterus to shrink back down, and you may have a bulge in the meantime.

How Long Does Postpartum Weight Loss Take?

While you’ll lose some weight right after birth, how long it takes to lose the rest of the weight gained during pregnancy will vary from person to person. You might lose it over the course of a year or longer, depending on how much weight you gain during pregnancy. Most women lose about half of the weight they gained in the first few months and you may lose a pound a week early on and then about half a pound a week after that. Still, that timeline is highly personalised and depends on many factors, including your natural body type and metabolism, diet, level of exercise, whether you’re breastfeeding, how much postpartum support you have, your stress level, and even what number of pregnancies this was. For starters, you tend to gain more weight in a second pregnancy. Plus, if you didn’t return to your pre-baby weight after your first pregnancy, you also start out at a higher pre-pregnancy weight the next time around. Not to mention, you get a bit older with each pregnancy (and metabolism slows with age), and more children means more demands on your time, making postpartum weight loss more challenging. As frustrating as it may be to hear, there’s no set timeline for postpartum weight loss, as it will depend on a number of highly individualised factors. The most important thing is to focus on a healthy lifestyle and gradual weight loss after pregnancy that’s safe. “I always reassure my patients and tell them it took nine months to go through pregnancy, so allow yourself nine months to lose the weight gained during this memorable time,” says Sherry Ross, MD, an ob-gyn and women’s sexual health expert.

Does Breastfeeding Help With Postpartum Weight Loss?

Your breastfeeding body burns around 500 extra calories per day, so yes, nursing can help with losing weight after pregnancy. Of course, that’s not always the case for everyone. Keep in mind that while your body is working hard and burning calories, it also needs additional calories to support the physical demands of producing breast milk. Plus, surging hormones can boost your appetite. When you’re lactating, your prolactin levels are about ten times higher than when you’re not lactating. Prolactin is a hormone that’s necessary for milk production, but it also increases feelings of hunger and decreases the hormone adiponectin, which helps aid in the breakdown of fat. This is your body’s way of making sure it gets what it needs in order to produce milk. Another reason some breastfeeding moms may not see any weight loss after pregnancy could be due to hypoplasia. This is when the breasts have less glandular tissue for making milk and can result in your body storing more fat in order to fuel milk productio. But this isn’t a reason to stop breastfeeding. You should continue to do so for as long as you and your baby wish. Most moms are not going to gain weight after they stop breastfeeding, breastfeeding or not, our bodies do eventually lose some of the excess fat stored during pregnancy.

How to Lose Weight After Pregnancy

If it’s your goal to lose some weight after having a baby, the key is to find a routine that works for you and your daily lifestyle—because when it comes to building healthy habits, consistency is critical. Below, experts offer some tried-and-true postpartum weight loss tips. Of course, you’ll need to tailor each of these to your specific needs, but it’s a good starting point.

1. Don’t Skip Meals

You may be trying to lose weight after a baby, but it’s important to consume enough calories. Doctors caution against doing any extreme diets, like keto or only eating one meal a day, as this could harm your health and also your baby’s health if you’re breastfeeding. Cutting calories could also reduce your milk supply. In fact, breastfeeding moms should eat around 2,500 to 3,000 calories per day with three big meals during the day and three small meals in between. Since making milk takes more energy, your body needs more calories for energy, the last thing you should do is try to cut calories in order to shed weight. If you’re not breastfeeding, you may need slightly fewer calories per day, but following a consistent eating routine is still important for your body’s recovery from birth. Plus, skipping meals may not have the postpartum weight loss benefits you might think. According to a study, participants who skipped meals, especially dinner, found their weight increased by up to 10 per cent. Why? When you’re not eating enough, your body will lower its energy levels and metabolism in an attempt to store fat. What’s more, any weight lost during a crash diet likely won’t stay lost. These types of ‘quick fix’ diets tend to limit key nutrients and calories needed to keep the weight off permanently.

2. Eat a Balanced Diet

Along with eating consistent meals, make sure those meals are healthy and balanced (especially if you’re breastfeeding!). Not only does this help keep up energy levels, but it also provides folic acid, calcium, omega-3 fatty acids, and more nutrients that are essential to your recovery and your baby’s health. To help you find nutritious food options for postpartum weight loss and breastfeeding, doctors recommend using a postpartum nutritionist. It is also recommended focusing on the following major food groups:

• Protein: Protein helps repair your body’s muscles and tissue. It’s found in poultry, fish, lentils, eggs, soy, and dairy products.
• Carbohydrates: You’ll want to eat complex carbs, which are found in high-fibre vegetables, fruit, leafy grains, and whole grains. These offer more nutrients and fibre and digest more slowly than simple carbs, helping you feel full for longer.
• Healthy fats: Focus on eating mostly unsaturated fats, which are found in plant- and vegetable-based products, like nuts, olive oil, and avocados, as well as fatty fish. Saturated fats, which are found in meat and dairy products, are also okay when consumed in moderation. Try to stay away from trans fats, which have been chemically processed.

As you target the important food groups, be mindful of which ones to limit. Indulging in a sweet treat is totally fine, but it is advised to minimise foods with “empty calories,” such as cookies, cake, sugary drinks, and chips.

3. Get into an Exercise Routine

When it comes to losing weight after delivery, a healthy diet and exercise go hand in hand. Exercising can help increase your metabolic rate (aka how many calories your body burns at rest) and boost weight loss after pregnancy. Of course, you’ll want to wait until your ob-gyn clears you for postpartum exercise, which typically happens six to eight weeks after delivery but may take longer depending on your individual circumstances (like if you delivered via c-section). Remember, it’s always important to prioritise your postpartum recovery over any postpartum weight loss. Once you’re cleared, know that exercises to lose baby weight aren’t as intimidating as they might sound. Start by walking, and increase how far you walk, then consider if you want to add work on an elliptical bike or swimming. Plus, don’t forget about babywearing, which can be a wonderful way to build core strength. Wondering how much you need to exercise to lose weight after pregnancy? According to ACOG, new moms should get at least 150 minutes of moderate-intensity aerobic activity each week. You can split this up into 30-minute workouts for five days or 15 10-minute workouts throughout the week. The exercise doesn’t have to be intense to achieve postpartum weight loss, but it should be consistent. Find workouts you enjoy and work them into your daily routine.

4. Try Not to Stress

When you’re learning to care for your newborn and adjusting to parenthood, it’s natural to stress over every little thing. But all that stress can hinder your postpartum weight loss goals. According to a study, higher levels of stress and depression strongly correlate with postpartum weight retention. So what’s a new parent to do? A big way to decrease stress is to accept offers of help and ask for help when you need to. Find ways to calm yourself down in moments that are extra hard—like when you’re up to your elbows in diapers and your baby won’t stop crying. If you’re having a hard time managing your stress levels or feel like you might be struggling with postpartum depression, getting help is key. Reach out to a mental health care provider who can help you move forward and get back on track.

5. Set Realistic Postpartum Weight Loss Goals

The most important tip to keep in mind for losing weight after a baby? Set realistic goals, and be patient with yourself and your postpartum weight loss timeline. Growing a baby takes nine months, so it’ll take time for your body to recover, lose weight after pregnancy, and reclaim a new normal. It’s important to return to a healthy weight after delivery, especially if you plan to become pregnant again in the future.

The Role of Health Insurance in Postpartum Weight Loss

Health insurance can play a crucial role in supporting your postpartum weight loss efforts. Many health insurance plans, including those from Bajaj Allianz General Insurance Company, offer benefits such as coverage for nutritional counseling, access to fitness programs, and mental health support. These resources can provide valuable support as you work towards your post-pregnancy weight loss goals. Remember, achieving a healthy weight post-baby is a journey that requires patience and self-compassion. By focusing on a balanced diet, regular physical activity, and taking care of your mental health, you can achieve your postpartum weight loss goals in a safe and sustainable way. Embrace the changes your body has gone through, and celebrate the amazing accomplishment of bringing a new life into the world. Your health and well-being are just as important as your baby’s, and with the right support and mindset, you can manafe the path to a healthy, happy postpartum period. *Standard T&C Apply **Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet and is subject to changes. Please consult an expert before making any related decisions. ***Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale. ****The information presented is not meant to be a substitute for medical advice. Any suggestions mentioned should be considered for general use only. For expert guidance on any health ailment or medical issue or any treatment/procedure, please consult a certified medical professional.