In this article:
What’s Lost Immediately After Delivery?
Your body sheds a surprising amount of weight right after birth, without any effort.- Baby: Around 2.5–3.5 kg on average
- Placenta: 0.5–1 kg
- Amniotic fluid: 1–2 kg
- Fluid retention: Another 1–2 kg in the first 1–2 weeks
But this is not fat loss. It’s the initial drop, and it doesn’t mean your body is “back.”
Your uterus is still large, your organs are still shifting, and your muscles, especially the abdominal wall and pelvic floor, are still stretched and healing.
Why the Rest of the Weight Stays Longer
Your body stores fat on purpose during pregnancy. It’s a survival system to ensure your baby and milk supply have reserves.After delivery, your metabolism doesn’t instantly “switch back.” Hormones like prolactin, estrogen, cortisol, and oxytocin stay in flux for weeks or even months, affecting fat storage, appetite, and energy.
Here’s what slows things down for most Indian mothers:
- Breastfeeding hormones can increase hunger and fat retention (even while burning calories)
- Lack of sleep raises cortisol, which encourages belly fat
- Postpartum confinement diets are often ghee-heavy and carb-dense
- Low activity levels due to stitches, C-section recovery, or lack of help
- Emotional stress or undiagnosed postpartum depression can reduce motivation or self-care
Timeline: What’s Normal for Postpartum Weight Loss?
Let’s break it down based on current evidence and Indian experiences:0–2 Weeks
- You lose 5–7 kg of baby + fluids
- No active weight loss needed or advised
- Uterus begins shrinking (from watermelon size to a small pear in 6–8 weeks)
2–6 Weeks
- Some mild weight loss may continue from water loss
- Breastfeeding may help burn 300–500 calories/day
- But you’re advised to rest, not start exercise or dieting yet
6 Weeks–3 Months
- Safe to begin light walks, stretching, and pelvic floor rehab
- Moderate weight loss (~0.5 kg/week) may begin if breastfeeding and eating well
- But many plateau here due to poor sleep, stress, and high-fat diets
3–6 Months
- If you’ve recovered well and are active, you may lose 1–2 more kg/month
- Most people still retain 3–5 kg above their pre-pregnancy weight
- If you had a C-section or a hormonal condition (like thyroid or PCOS), the process is often slower
6–12 Months
- Weight loss slows significantly or plateaus for many
- Some people start regaining weight if activity drops or breastfeeding ends
- Only 20–30% of women return to pre-pregnancy weight within 1 year
After 1 Year
- Many Indian mothers retain 2–6 kg long-term, especially after multiple pregnancies
- This does not indicate poor health if you're active, eating well, and menstruating regularly
What Can Affect Your Post-Birth Weight Loss?
1. Birth type
- C-section recovery delays exercise and mobility
- Vaginal birth with perineal tears may also limit early activity
2. Breastfeeding
- Helps some people burn more fat
- But others retain fat to support milk supply, especially with frequent night feeds
3. Diet
Traditional Indian confinement diets often include:- Panjiri, laddoos, haldi milk, ajwain water, ghee
- Great for healing, but high in calories
4. Thyroid and PCOS
- Pregnancy and delivery can unmask thyroid disorders
- PCOS can worsen postpartum, especially if cycles don’t return
5. Support systems
- If you have help, you’re more likely to rest, move, and eat balanced meals
- Lack of sleep, physical exhaustion, or no me-time reduces consistency
Weight Loss Isn’t Just About Exercise or Diet
Indian mothers often hear: “Walk 5,000 steps daily” or “Just avoid sweets and rice.” But postpartum weight loss is more complex than tips.You also need to account for:
- Pelvic floor dysfunction – Many women leak urine, feel pressure, or avoid movement due to fear of worsening their condition. Pelvic physio is rarely recommended in India, but highly beneficial.
- Ab separation (diastasis recti) – Makes your belly look bloated even with weight loss. Core rehab is required.
- Hormonal appetite surges – Common during breastfeeding or menstruation return.
- Mental health – Depression, anxiety, and rage can all cause overeating or total disinterest in eating.
Realistic Goals to Set
- Don’t rush. Give yourself 6–12 months for sustainable changes.
- Focus on pelvic and core strength before cardio.
- Eat nutrient-rich Indian meals with:-Millets, pulses, greens, protein, and seasonal veggies-Adjust ghee and laddoo portions after the first 40–60 days
- Sleep is more powerful than a workout. Prioritise it when you can
- Don’t compare your journey to others, especially celebrities or influencers
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on How Long Does It Take to Lose Weight After Birth
- Why do I still look pregnant even after a month?
Your uterus takes up to 8 weeks to shrink. Diastasis recti, gas, and constipation can also make your belly protrude longer. - Does breastfeeding help with weight loss?
It can, but it’s not guaranteed. Some bodies hold on to fat while breastfeeding to protect milk production. - When is it safe to start dieting or exercising?
After 6–8 weeks with your doctor’s okay. Avoid crash diets. Focus on strength, not just weight.