Postpartum Weight Loss: 3 Steps to Get Started (& More Tips & Tricks)

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Postpartum weight loss can feel impossible at times, especially if the weight isn’t coming off as quickly as you expected. But healthy postpartum weight loss is a gradual process that takes time. It may be six months to a year before you get back to your pre-baby weight.

To lose weight postpartum, reach for nutritious foods, sloowwwly increase physical activity (when it’s safe to do so), drink plenty of water, and try to get some sleep whenever and wherever you can.

Below, we’ll explore postpartum weight loss, when it’s safe to start losing weight after having a baby, and tips and tricks for reaching your weight loss goals with an infant in tow.

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The Basics of Postpartum Weight Loss

Listen, we get it, you’re exhausted and overwhelmed and devoid of me time, but postpartum weight loss is almost always recommended.

Postpartum weight retention (when you don’t lose the weight you gained while pregnant) increases your risk of:

But don’t panic. You don’t need to lose all the weight you gained during pregnancy right away. In fact, rapid postpartum weight loss is not advisable. So, no crash diets or food deprivation. You need all the energy you can get during this challenging time.

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Postpartum Weight Loss Timeline

According to the American College of Obstetricians and Gynecologists (ACOG), women should be encouraged to reach their prepregnancy weight within six to 12 months postpartum.

Ideally, weight loss should continue until you reach a healthy body mass index (BMI). This may be especially true if you’re planning to get pregnant again. Reducing your BMI between pregnancies has been associated with improved pregnancy outcomes. (Learn more about BMI Calculator.)

Now let’s talk numbers. How much weight do you lose after giving birth?

There’s no universal amount. You may lose 11 to 13 pounds or more right after birth. This is from your baby’s weight and things like your placenta, amniotic fluid, and blood volume.

How much weight you lose over the coming months depends on factors like:

  • How much weight you gained during pregnancy

  • Whether you had a C-section or complicated birth

  • Whether you breastfeed

  • Your diet and activity level

  • Any postpartum weight gain

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Things to Consider

Before you get started on your postpartum weight loss journey, here are a few things to keep in mind.

Breastfeeding is Typically Recommended 

Not everyone can or wants to breastfeed. If that’s you, no sweat. But, does breastfeeding help you lose weight?

Breastfeeding your baby might help you lose weight faster.

2019 study looked at 370 mothers who breastfed their babies for at least a month.

Moms who fully breastfed for at least three months had lower postpartum weight retention — they lost more weight — compared to those who breastfed for one to three months.

Wondering how to lose weight while breastfeeding? The key steps are the same:

  • Eat nutritious foods — although make sure you’re eating enough

  • Add more movement into your day when it’s safe to do so

  • Prioritize sleep when you can

It’s Okay to Ask for Support

Reaching out for support can help you feel less alone on your postpartum weight loss journey. Support can be from a partner, a family member, friends, a mental health professional, or in the form of a structured weight loss program.

BTW, research shows that people are more likely to stick to programs with social support, those that take attendance (like a studio workout class that charges for no-shows), and those that focus on changing your eating habits. Just something to look out for if you’re considering one.

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How to Lose Weight After Pregnancy

No one said losing weight after having a baby was easy — but it is doable. Here’s how to lose weight after pregnancy in a slow, steady, and healthy way.

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1. Eat Nutritious Foods

healthy eating plan is the cornerstone of any weight loss journey. Eating nutritious foods can also help you avoid postpartum weight gain.

Opt for whole foods full of fiber and protein like:

  • Fruits

  • Veggies

  • Legumes like beans, lentils, and chickpeas

  • Whole grains like brown rice, oats, and quinoa

  • Lean protein like chicken, turkey, fish, tofu, and eggs

Upping your protein intake, in particular, can help with weight loss. (Learn more about Protein and Weight Loss: How Much Protein Should You Eat?.)

Outside your main meals, reach for healthy snacks like:

  • Nuts

  • Seeds

  • Hard-boiled eggs

  • Dried fruit

  • Oatmeal

  • Yogurt

Make sure you’re eating enough. If you’re breastfeeding, the CDC (Centers for Disease Control and Prevention) recommends consuming 340 to 400 more calories a day compared to what you ate pre-pregnancy.

Don’t worry — we’re not saying you need to count calories. It’s all about eating nutritious foods that make you feel full, satisfied, and energized.

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2. Slowly Increase Your Activity Level

According to ACOG, women who had healthy pregnancies and uncomplicated vaginal deliveries are usually able to resume physical activity a few days after the baby is born — or whenever they feel comfortable.

But it’s important to ease back into physical activity — there’s no need for HIIT (high-intensity interval training) classes or 20-mile runs here.

If you had a complicated delivery or C-section, wait until your postpartum check-up around the six-to-eight-week mark to get the go-ahead from your provider before you start working out.

When you’re ready, try low-impact exercises like walking, then gradually introduce core, glute, and pelvic floor exercises into your routine.

When we say gradually, we mean graaaaaadually.

If you did high-intensity aerobic workouts like running before pregnancy, you can get back to this activity level soon. But slow and steady should be your mantra.

Pro tip: If you’re lactating, consider feeding your baby or expressing your milk before a workout to avoid breast discomfort.

Your end goal? Aim for 150 minutes a week of moderate-intensity aerobic exercise — up to 30 minutes a day, five days a week — and three sets of muscle-strengthening exercises twice a week.

We know this is a lot. Don’t push yourself too hard and start where you’re at.

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3. Set Realistic Weight Loss Goals

Be extra kind to yourself during this time. You don’t need to “bounce back” to your pre-pregnancy weight right away. And since healthy body weight is a range, you don’t need to hit the exact number you used to weigh.

Talk to your medical provider about a healthy weight loss goal, including how much weight you should aim to lose each week.

If you’re wondering how to lose weight fast after pregnancy or the best way to lose postpartum belly fat overnight, you won’t find those tips here.

You just grew a brand-new human! Take it slow.

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Tips and Strategies for Postpartum Weight Loss

Beyond the basics of healthy diet and exercise, there are some tips you can follow to make losing weight after pregnancy a little easier.

Here’s what to do.

Drink More Water

Yup, that’s right. The humble glass of water can help with losing weight after pregnancy.

Water can reduce your appetite and help you feel fuller. A 2022 review of studies found that drinking 17 ounces (about a bottle) of water before meals can increase weight loss by two to five pounds over three months.

Staying hydrated is especially important if you’re breastfeeding, as your body’s using water for breast milk production. Aim for roughly eight glasses of water a day to support lactation.

Need a reminder? Try to drink a glass of water every time you settle in to breastfeed your new baby. You could also set notifications on your phone or download a water-drinking app — yeah, those exist.

Get Enough Sleep (or as Much as You Can)

We know — practically impossible with a newborn, right? But hear us out.

Sleep and weight are tightly linked, so it’s worth getting some extra shut-eye whenever possible.

A lack of sleep can increase ghrelin (a hunger hormone) and decrease leptin, the hormone responsible for satiety (a feeling of fullness).

Sleeping for short periods (like one or two hours at a time rather than through the night) is linked to more postpartum weight retention. And women who get less than five hours of sleep at six months postpartum have up to three times the risk of retaining more than 11 pounds of weight.

If a full night’s rest isn’t currently in the cards, try trading off childcare duties with a partner or family member during the day so you can take a power nap.

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Health and Safety Considerations for Postpartum Weight Loss

Losing weight after pregnancy is a great thing for your health, but there are some safety considerations to keep in mind.

The big one being — you just had a baby! Don’t rush into postpartum weight loss or exercise before your body is ready. Be sure to get the all-clear from your healthcare provider that it’s safe for you to start losing weight and introducing movement into your routine.

If you had a C-section, take extra care.

How you lose weight after a C-section may look a little different from other types of birth. But the key ideas are the same — think nutritious foods, movement, water, and sleep.

The main thing to keep in mind is that it may take longer to recover — a C-section is major surgery, after all. This might affect when you can start reintroducing physical activity back into your schedule.

If you’re nervous about getting started, work with your healthcare provider or other post-pregnancy healthcare professionals to get a postpartum weight loss plan in place.

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What to Do Next for Postpartum Weight Loss

Losing weight postpartum can feel like yet another thing on a new mom’s to-do list. Self-care is crucial, and for some, this means making time to focus on your well-being.

Remember:

  • Slow and steady wins the race. It’s a well-worn saying for a reason. Weight loss after pregnancy doesn’t — and shouldn’t — happen overnight. There’s no set time frame, though. Work with your provider to set a realistic weight loss goal.

  • Focus on self-care basics. Instead of crash diets (which aren’t healthy and don’t typically work), choose healthy foods, drink plenty of water, get more movement, and try to rest when you can.

  • Slowly reintroduce physical activity when you’re ready. If you had an uncomplicated birth, you might be able to start doing light exercise four to six weeks after birth. If you had a C-section or complications, wait until your postpartum check-up at six to eight weeks to get the doc’s go-ahead.

  • Don’t be afraid to ask for help. You’re not alone in this — even if you’re reading this during a solitary 3 a.m. feed. Don’t hesitate to seek support from loved ones, healthcare professionals, a registered dietitian nutritionist, and weight loss programs.

Weight loss journeys are a lot like pregnancy — slow and steady but oh-so rewarding.

If you’re not breastfeeding,  or after you decide to stop/wean your baby from breastfeeding, weight loss medications may be suitable, depending on your current weight and overall health. A medical professional can determine if these are safe for you.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.


This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.

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