Tips for Losing Postpartum Weight

The entire journey from pregnancy to delivery is the happiest time for mothers. But something more difficult than pregnancy and childbirth is knowing how to lose weight after childbirth! Looking at some celebrities like Alia Bhatt and Gauhar Khan, who lost postpartum weight in no time, people believed that they could do it too. Bipasha Basu, on the other hand, is losing weight slowly and steadily after pregnancy. So there is no one way to lose weight after pregnancy. Although they might, your body’s response to exercise and diet might be very different from those of these celebrities. If you are struggling to lose weight after childbirth, here are some ways that can help you lose weight properly.

The first thing you need to know is that it is important for new mothers to understand that losing weight after giving birth requires doing it slowly and steadily. You’ve just given birth to a new life and you might look like you’re still pregnant. Be gentle with yourself because your body needs to heal.

What happens during the first week postpartum?

A few days after giving birth, your loose ligaments begin to tighten, the uterus slowly begins to shrink, and the volume of blood and fluid slowly decreases. Losing baby weight takes time. Did you know that only 20% of women return to their pre-pregnancy weight during the first 3 months postpartum? Whether it’s a C-section or a C-section, your body needs time to recover. Losing weight too soon after giving birth can prolong your recovery period.

Here’s what happens after the first week of pregnancy: Adobe stock

How to lose postpartum weight?


A good recovery plan is important so that a new mother can better care for her newborn. If a new mother had a healthy pregnancy and no postpartum complications, she could start exercising the day after giving birth. The core and back are important muscles to consider during the early postpartum period.

  • Exercising a day after delivery can help reduce your back pain and postpartum discomfort. Focusing on exercises such as pelvic tilts, ankle lifts, deep breathing, pelvic bridges and core activation with correct breathing rhythm is a very good start.
  • Add moderate-intensity exercise to your routine. According to the American College of Obstetricians and Gynecologists (SCOG), you can do at least 150 minutes of moderate-intensity aerobic exercise for a week after giving birth.
  • Aim for 20 to 30 minutes of exercise 5 times a week. A moderate intensity might consist of just 10 to 15 minutes of walking down your hallway, walking in place, brisk walking around your house, or walking around your neighborhood with your baby in a stroller.
    When you reach 6 to 12 weeks postpartum, add strength exercises with weights and resistance bands.
  • Women who strive to stay active after childbirth have better scores in psychological well-being and adjustment to postpartum life.

Eat right to lose weight after childbirth

  • Make sure you eat on time, skipping meals does not make you lose weight but depletes your energy as you need a lot of energy to take care of the baby.
  • Never skip your breakfast. Breakfast is energy fuel to start your day. A good breakfast will keep you from feeling exhausted.
  • Eat light, instead of 3 large meals you can have 5-6 small meal portions throughout the day.
  • Take the time to enjoy your food, if you focus on your meal you are less likely to overeat.
  • Drink at least 12 cups of fluid throughout the day. Keep a bottle of water particularly accessible where you usually breastfeed the baby.
  • Opt for healthy snacks high in protein and fiber rather than chips or unhealthy snacks.
  • Avoid artificial sweeteners and soft drinks, as they are high in sugar and calories.
  • Consume whole fruits rather than juice, as whole fruits are richer in fiber, nutrients and vitamins.
  • Avoid Tran’s fried, sweet, saturated and fatty foods. Instead, choose baked, stir-fried, grilled, or steamed foods.

Read also: 5 solutions for new mothers who want to lose postpartum weight

postpartum weight loss
Eat well and exercise to lose weight after childbirth. Image courtesy: Adobe Stock

Things to avoid

  • Avoid exercises like running and lifting weights until 4 weeks after delivery. A personalized exercise plan is important.
  • Wait until your milk supply has normalized before drastically reducing calories.
  • Aim for a weight loss of around 500 to 600 grams per week. Eating healthy foods, i.e. fruits, vegetables, whole grains and lean proteins, and adding exercise can help achieve the weight loss goal.
  • While breastfeeding, you need 500 more calories per day. Make sure you don’t go below the minimum number of calories your body needs.
  • If you are breastfeeding exclusively, weight loss should occur gradually and should be monitored. Weight loss occurs too quickly after childbirth with less calorie intake and exercise, but this can reduce breast milk production.

Things to Consider About Weight Loss After Pregnancy

  • It is important to strengthen major muscles before beginning higher intensity exercise.
  • Consider seeing a physical therapist 2 weeks postpartum for an evaluation of your pelvic floor muscles and the presence of Diastasis Recti (Diastasis Recti is a condition in which your right abdominal muscle is separated due to the expansion of your abdomen during the pregnancy).
  • If you suffer from diastasis recti, your physical therapist will help you with core stability exercises based on the different types and extent of diastasis.
  • Studies have shown that deep stability exercise programs help heal diastasis recti and improve postpartum recovery.
  • Weight loss during pregnancy is a gradual process; exercise and a balanced diet do not counterbalance each other. Lack of physical activity and unhealthy eating habits can lead to postpartum obesity.
  • The combination of exercise and diet is an important part of postpartum weight loss.

You can exercise while breastfeeding!

The experimental study found that physical exercise during breastfeeding does not affect the composition of milk. Breastfeeding women who do aerobic exercise 6-8 weeks postpartum for 45 minutes, 5 times a week, for 12 weeks have been found to have less body fat and better cardiovascular fitness due to exercise while breastfeeding. However, it is important and crucial to maintain good nutrition and hydration.

  • If you are considering starting moderate-intensity exercise while breastfeeding.
  • Use a good support bra.
  • Try expressing breast milk or breastfeeding your baby before exercise to avoid breast soreness after exercise.
  • Your calorie intake and hydration should be monitored.
  • Consult your doctor, lactation consultant, and nutritionist before beginning higher-intensity exercise while you are still breastfeeding.

Consult the right experts to get better results rather than a complication. Also remember that every human being is unique; don’t compare yourself to others in the postpartum weight loss journey. You are the most wonderful and beautiful person in the eyes of your baby. Weight loss is a byproduct of exercise, a priority exercise for your healthy life.

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