losing weight after giving birth

Postpartum Weight Loss – How to Lose Weight After Pregnancy

If you are a woman who desires to lose some of the weight she gained during her 9 months of pregnancy, these postpartum weight loss tips are going to be exactly what you need!

While many celebrities propagate just how easy it is to get back in shape, most women don’t have the luxury of going to

Pregnancy is an amazing and transformative experience for a woman’s body. During this time, the body undergoes significant changes to support and nurture the growing baby.

However, once the baby is born, many women are left wondering how to lose the excess weight they have gained during pregnancy.

Postpartum weight loss is a common concern among new mothers, but it is important to understand that weight loss after pregnancy is a gradual process that should be approached with care and patience.

After my wife was pregnant with our son Addison, it took significant time for her to feel comfortable in her body again. Not only are you dealing with a physically different body than before pregnancy, but your hormones are scrambled, and life is no longer as simple as it used to be.

There are a few key things to remember regarding postpartum weight loss. First and foremost, it is important to understand that the body has been through a lot during pregnancy and giving birth, and it needs time to heal and recover.

This means it is not advisable to immediately start a strict diet or rigorous exercise routine after giving birth. Instead, focusing on nourishing the body with healthy and balanced meals, staying hydrated, and getting plenty of rest is important.

As the body begins to heal and recover, it is possible to start incorporating moderate exercise into the routine. This can be as simple as taking a daily walk with the baby, doing some light stretching or yoga, or joining a local postpartum exercise class.

The key is to listen to the body and not push too hard too fast, which can lead to injury and potential setbacks.

In addition to exercise, it is also important to pay attention to diet and nutrition. During pregnancy, the body needs additional calories and nutrients to support the growing baby, but after giving birth, these needs change. It is important to focus on nourishing the body with healthy and balanced meals that include a variety of fruits, vegetables, lean proteins, and complex carbohydrates.

Overall, postpartum weight loss is a gradual process that should be approached with care and patience. New mothers can support their bodies as they heal and recover after pregnancy by nourishing the body, getting plenty of rest, and incorporating moderate exercise.

As always, it is important to consult a healthcare provider before making significant changes to diet or exercise routines.

7 Tips for Losing Weight After Pregnancy

Here are a few specific postpartum weight loss tips that can help you through the process of gaining confidence in your body after pregnancy:

Set Positive Health Goals

Don’t compromise your or your child’s health by solely focusing on postpartum weight loss. Set positive health goals that improve your overall health and provide a sense of accomplishment.

These goals can be related to weight loss, such as losing a certain amount of weight per week, or they can be more general, such as exercising for a certain amount of time each day or eating a certain number of fruits and vegetables.

For example, a goal can be to lose 2 pounds per week or be as simple as exercising for 20 minutes per day. Either way, great!

Positive Affirmations

Saying positive things to yourself can keep you positive and focused on your goals. This can be as simple as making a list of affirmations you believe in or finding new ones at the start of each day.

Keeping a positive mindset can prevent negative thoughts and feelings that can hinder your postpartum weight loss progress.

Exercise and Eat Well

Incorporate moderate exercise and healthy, balanced meals into your routine to support your body as it heals and recovers after pregnancy. This can be as simple as taking a daily walk with the baby, doing some light stretching or yoga, or joining a local postpartum exercise class.

When it comes to exercising, many new moms immediately think of the gym, and they forget that there are workouts that you can do at home that will help you burn calories without overusing your body.

For example, new moms can purchase baby strollers designed for running, walking or light-jogging to use with their newborn for additional fresh air and exercise.

If you are particularly busy, you can do a house cleaning workout to get your house in order and burn calories!

Another great option is yoga. Yoga is one of the best workouts to do at home. Both my wife and I do yoga nearly every day, which is especially therapeutic after pregnancy!

We use YogaDownload.com, a subscription service that provides thousands of amazing yoga classes.

You can read my YogaDownload Review to learn more about this service.

Apart from yoga, you can also do a ton of other bodyweight exercises and at-home workouts. There are many mother and baby combination exercises that can help you burn calories while bonding with your child.

Here is an example of exercises my wife did with our son just a couple of months after he was born!

Additionally, you can find postpartum workouts here.

In terms of diet, focus on nourishing your body with healthy and balanced meals that include a variety of fruits, vegetables, lean proteins, and complex carbohydrates.

Especially for breastfeeding moms, it is important to focus on the quality of foods and the number of nutrients you get through your diet.

Choose nutrient-dense foods which provide adequate carbohydrates, protein, and unsaturated fats, while also providing a variety of vitamins and minerals.

Reducing your added sugar intake as much as possible is a great way to help avoid unnecessary weight gain. Added sugars are one of the biggest causes of weight gain in general, and although your hormones may be desiring sugary foods, avoid them as best as possible!

Avoid Negative Influences and Comparisons

After giving birth, it’s important to avoid negative influences and focus on your health and well-being. This means avoiding people who make negative comments about your body and not comparing yourself to celebrities or influencers.

Instead, focus on getting enough rest and sleep and nourishing your body with healthy and balanced meals.

Remember that you’ve just given birth, and your body needs time to heal and recover. By taking care of yourself and avoiding negative influences, you can stay focused on your goals and achieve healthy weight loss after pregnancy.

Avoid Returning to Work Right Away if Possible

There are several reasons women should avoid returning to work too quickly after giving birth. First, the postpartum period is a critical time for the mother and the baby to bond and establish a routine.

Returning to work too soon can disrupt this important process and make it difficult for the mother to properly care for and nurture her baby.

Second, the physical and emotional changes that occur during pregnancy and childbirth can take a toll on a woman’s body and mind. The mother needs to take time to rest and recover, both physically and emotionally, before returning to the demands of work.

Third, returning to work too quickly can lead to stress and anxiety for the mother. Transitioning from being a full-time parent to balancing work and family responsibilities can be challenging, and the mother needs time to adjust and prepare for this transition.

Overall, women must avoid returning to work too quickly after giving birth to give their bodies and minds time to heal, bond with their babies, and prepare to balance work and family responsibilities.

The California Maternity Leave system is a good example of prioritizing these benefits in the United States.

New mothers in California have the right to take paid time off from work to care for their newborns. This maternity leave system can reduce stress and help new mothers maintain their health and the health of their babies.

Mothers need to understand their rights and take advantage of the time off available to them. If you are unsure of your rights, it is important to educate yourself and take as much maternity leave as you are entitled to, to get the rest and support you and your baby need.

Get a Massage (If Possible)

Carrying a front load during pregnancy can put significant stress on a woman’s body and may lead to chronic back pain and difficulty finding comfortable positions.

To alleviate these issues and minimize chronic back pain and other physical pain, a stress-relieving pregnancy massage can be beneficial.

These massages can help the body recover from the physical demands of pregnancy and childbirth. Even just one hour-long massage per month can have a significant impact on reducing chronic pain and discomfort.

Overall, pregnancy massages can be a valuable tool for promoting physical and emotional well-being during this important time.


Breastfeeding burns calories because it requires the body to produce milk, a metabolic process that uses energy.

The number of calories burned through breastfeeding can vary depending on several factors, such as the frequency and duration of feedings, the amount of milk produced, and the mother’s overall health and nutritional status.

On average, breastfeeding can burn anywhere from 200 to 500 calories daily, which can help support weight loss after pregnancy.

In addition to burning calories, there are numerous other benefits of breastfeeding for both the mother and the baby.

Breastfeeding can support the mother’s physical and emotional recovery from childbirth and provide the baby with vital nutrients and immune support.

Here’s a visual representation I made of how breastfeeding impacts postpartum weight loss:

Breastfeeding and Postpartum Weight Loss

Concluding Thoughts – Postpartum Weight Loss Tips

It is very challenging for new mothers to feel their absolute best after having a child, but it is certainly not possible for you to get healthy and stay healthy! It is important to realize that it is normal not to be back to your old self.

The mothers that take an active role in making themselves comfortable, well-rested, and active are the ones that have the best possible experience.

New moms who manage to get back in shape usually do it through various techniques.

While it’s true that exercise can help you a lot, it won’t do you much good if you’re intaking too many calories.

Make sure to carefully evaluate how you feel and which of the aforementioned tips would benefit you as a new mother. By doing so, you will notice a positive impact on how you look and feel.

Do not compare yourself to other models and celebrities who just had children. Each mother is different in how they look and feel after pregnancy.

Realizing this is important for new mothers who are not feeling their best. It is wise for each new mother to have a support system at home to help with this important transition.

The combination of support and a positive outlook will make a substantial difference in how a new mother feels regarding their postnatal body.

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