Understanding Postpartum Weight Loss
Pregnancy often leads to a weight gain of 11.5 to 16 kg for individuals of average weight carrying one baby. This weight includes the baby, placenta, amniotic fluid, breast tissue, blood, uterus enlargement, and extra fat stores that act as an energy reserve for birth and breastfeeding. After delivery, you’ll lose about 4.5 to 6 kg immediately due to the baby, placenta, and fluid loss.However, the remaining weight, often called “baby weight,” may take time to shed. Nearly half of individuals gain more than the recommended amount during pregnancy, and some may retain 4.5 kg or more a year after giving birth. Aiming to return to your pre-pregnancy weight within 6 to 12 months is realistic, but it could take up to 2 years depending on how much weight you gained.
Losing weight after pregnancy takes time because your body needs to heal from childbirth. Trying to lose weight too quickly can impact your recovery and may also affect your milk supply if you’re breastfeeding. Everyone’s journey is different, and your progress will depend on several factors like your metabolism, eating habits, physical activity, stress levels, and whether this is your first pregnancy or not. Your body may not look exactly the same even after weight loss. You might notice a softer belly, wider hips, or changes in your breasts. These changes are perfectly normal and part of the natural process your body goes through.
Set Realistic Goals
Losing baby weight takes time, and it's important not to expect your body to return to its pre-pregnancy state overnight. Setting unrealistic goals can lead to stress and disappointment. A healthy and safe rate of weight loss is around 0.5 kg per week. Based on the amount of weight you gained during pregnancy, it might take anywhere from six months to two years to reach a weight that feels right for you.- Be patient: It took 9 months to gain the weight, so allow at least 9 months to lose it.
- Focus on health: Aim for a healthy weight range rather than an exact number, as your body may naturally settle at a slightly different weight post-baby.
- Consult your doctor: Your healthcare professional can help set a safe weight loss goal according to your needs, especially if you were underweight, overweight, or carried multiples during pregnancy.
Avoid Crash Diets
Crash diets, which drastically cut calories, are not safe after pregnancy. Your body needs the right nutrition to heal from childbirth and support breastfeeding. A very low-calorie diet can leave you tired, nutrient-deficient, and may reduce milk supply if you’re nursing.- Safe calorie reduction: If your weight is stable, cutting about 500 calories daily (300 from food, 200 from exercise) can lead to a safe loss of 0.5 kg per week.
- Breastfeeding needs: Nursing parents need about 400 to 500 extra calories daily compared to pre-pregnancy, typically around 2,500 to 3,000 calories total to maintain energy and milk production.
- Avoid quick fixes: Crash diets may cause initial fluid loss or muscle loss rather than fat, and the weight often returns once normal eating resumes.
Breastfeed if You Can
Breastfeeding offers benefits for you and your baby and can support weight loss after delivery. It burns around 400 to 500 calories daily, helping some parents return to their pre-pregnancy weight faster. However, results can vary from person to person. In the first few months after birth, during early breastfeeding, you might feel hungrier than usual and find it hard to stay active. This may lead to no weight loss or even a slight gain in the first 3 months.- Health benefits: Breast milk supplies all the nutrients your baby needs during the first 6 months of life and supports their immune system, reducing risks of asthma, obesity, and infections. For you, breastfeeding lowers the risks of high blood pressure, diabetes, and certain cancers.
- Weight loss effects: After the initial 3 months, breastfeeding may help shed extra fat stores. However, don’t rely on it alone for weight loss, as hunger hormones like prolactin can increase appetite.
- Weaning and weight: Most parents don’t gain weight after weaning, as appetite typically normalises, allowing your body to shed remaining fat naturally.
Monitor Your Calorie Intake
Monitoring your calorie intake can help you better understand your eating patterns. This doesn’t mean you need to focus on every number on the scale. What matters more is eating enough to stay energised while supporting weight loss.- Keep a food diary, take photos of meals, or use a calorie-tracking app to monitor intake.
- Talk about your progress with a friend or join an online community for motivation.
- Ensure you’re getting enough calories to avoid fatigue or nutrient deficiencies.
Eat Foods High in Fibre
Fibre-rich foods help you feel full longer, regulate appetite hormones, and support weight loss. Soluble fibre, found in foods like carrots, beans, apples, and oats, slows down digestion and helps reduce hunger between meals. To get the most benefit, include a variety of legumes, whole grains, fruits, and vegetables in your diet. You can also combine fibre with protein for meals that are filling and balanced.Include Healthy Proteins
Protein is an important part of your postpartum diet because it helps boost your metabolism, keeps you feeling full, and reduces appetite. It has a high “thermic effect,” which means your body uses more energy to digest it compared to fats or carbs. Protein increases fullness hormones (GLP and GLP-1) and reduces hunger hormones (ghrelin), helping you avoid overeating. Choose lean meats, poultry, fish, eggs, tofu, beans, lentils, and low-fat dairy.Keep Healthy Snacks Handy
Having nutritious snacks on hand prevents you from reaching for unhealthy options when hunger strikes. Stock your kitchen with wholesome choices to support your weight loss goals.- Include cut vegetables with hummus, mixed nuts, Greek yoghurt, or air-popped popcorn.
- Keep fruit on the counter to encourage healthy snacking, and store processed foods out of sight or avoid buying them. You’re more likely to choose healthy options when they are easy to grab.
- Keep a water bottle and healthy snacks near your nursing place to stay hydrated and nourished.
Limit Added Sugars and Refined Carbs
Sugary foods and refined carbohydrates are high in calories but offer little nutritional value. Eating them often can make it harder to lose weight and may lead to weight gain over time. These foods are also linked to serious health issues like heart disease, diabetes, and cognitive decline.- Sources to avoid: Sugary drinks, fruit juices, white flour, cakes, biscuits, and pastries.
- Check labels: Avoid products where sugar is a top ingredient.
- Alternatives: Choose whole foods like vegetables, fruits, legumes, and whole grains for nutrient-dense meals.
Avoid Highly Processed Foods
Processed foods are packed with salt, unhealthy fats, sugar, and extra calories that can slow down your weight loss progress. They’re also linked to addictive eating behaviours.- Fast foods, prepackaged meals, chips, cookies, candy, and sugary cereals.
- Replace processed foods with fresh vegetables, fruits, lean proteins, and whole grains.
- Cook meals at home to control ingredients and avoid processed options.
Limit Alcohol
Alcohol adds extra calories without much nutrition and may contribute to belly fat. Avoid alcohol entirely if you are breastfeeding, as it can pass to your baby through breast milk.Choose low-sugar options like unsweetened sparkling water for a refreshing drink.
Get Moving with Exercise
Exercise is crucial for burning calories, improving heart health, and supporting weight loss. But it’s just as important to let your body heal first, especially if you’ve had a caesarean section or a complicated delivery. Your abdominal muscles and pelvic floor need time to recover. Always check with your doctor before starting any workout routine.- When to start: Light exercise is safe a few days after a vaginal delivery if you were active during pregnancy. After a caesarean section or complications, wait at least 6 weeks.
- Aerobic exercise: Aim for 150 minutes of moderate-intensity activity weekly, like brisk walking, cycling, or swimming. Break it into 30-minute sessions 5 days a week or shorter bursts.
- Start small: Begin with light activities like walking with your baby in a stroller, which also reduces stress.
- Find what you love: Choose activities you enjoy to make exercise sustainable.
Add Resistance Training
Resistance training, like weight lifting or bodyweight exercises, can help you lose fat while keeping your muscle mass strong. This matters because muscle uses more calories than fat, even when you're resting. Resistance training becomes even more effective for postpartum weight loss when combined with a healthy diet.- Improves heart health and may help breastfeeding parents retain bone density.
- Try gym classes, online workouts, or simple at-home exercises like squats or push-ups.
- Short, modified bodyweight routines are perfect for busy new parents.
Stay Hydrated
Drinking enough water supports weight loss after delivery by boosting metabolism and reducing appetite. It’s especially important for breastfeeding parents to replace fluids lost through milk production.- Aim for about 2 litres of water daily. You may need more if breastfeeding or exercising.
- Keep a water bottle handy during nursing, and opt for plain or unsweetened sparkling water.
- Drinking water before meals may help you feel full and reduce calorie intake.
Prioritise Sleep
Sleep is critical for weight loss, as lack of it can increase appetite and hinder fat loss. New parents who sleep 5 hours or less nightly are less likely to lose weight compared to those getting 7 hours. Newborns make sleep tricky, so ask for help from family or your partner to share night duties.Try going to bed early and following a consistent bedtime routine for yourself. Adequate sleep lowers cortisol levels, which can otherwise make weight loss harder.
Seek Support and Manage Stress
Becoming a new parent can feel overwhelming. On top of that, many people feel stressed or even experience postpartum depression after childbirth. These emotional and mental challenges can make it harder to lose weight. Let family or friends help with chores, meals, or baby care to free up time for self-care. If you’re struggling, contact your doctor, a dietitian, or a counsellor.Be Patient and Kind to Yourself
Your body has done something extraordinary, so give yourself grace as you work towards a healthy weight. Focus on sustainable habits rather than quick fixes, and celebrate small victories.- Embrace changes: Your body may look different post-baby, and that’s okay. Celebrate what it’s achieved.
- Focus on health: Prioritise feeling strong and energised over fitting into old clothes.
- Enjoy the journey: A healthy diet, exercise, and self-care will help you enjoy your time with your baby while working towards your goals.
FAQs on How to Lose Baby Weight After Pregnancy
- Is it safe to start dieting right after giving birth?
No, your body needs time to heal. Avoid crash diets and focus on eating balanced meals with enough nutrients, especially if you're breastfeeding. Talk to your doctor before making any major diet changes. - What’s a safe amount of weight to lose each week?
A healthy rate is about 0.5 kg per week. Losing weight too quickly can affect your energy, recovery, and milk supply if breastfeeding. - How to lose weight after delivery?
Losing weight after delivery takes time and care. Start with small steps and focus on building healthy habits. Limit added sugars, refined carbs, and highly processed foods. These can slow weight loss and affect your overall health.