After the baby has arrived a lot of new mums start to focus on getting their bodies back into their pre-pregnancy shape. This is perfectly normal, and natural but keep in mind that it took nine months to put pregnancy weight on, so it is not going to disappear overnight. Let’s talk about some postpartum weight loss tips you can use to get your body back to where you want it to be.

two ladies pushing pushchairs

When to start

First of all, you should not be trying to diet or exercise until after you have had your six-week postpartum check-up and your doctor gives you the go-ahead.

If your delivery was via c-section you may need more recovery time than that. For the first six weeks simply focus on eating well, drinking plenty of water, and bonding with your new baby. 

Don’t Crash Diet

Don’t start a crash diet or strictly reduce your calories to begin your postpartum weight loss journey. Just make conscious, healthy decisions about what you are eating.

Make sure that you have a well-balanced, nutritious diet, and try eating smaller, more frequent meals. Restricting calories by too much will affect milk production if you are breastfeeding.

A breastfeeding mother needs 400 to 600 extra calories per day than women who are not breastfeeding

In addition to making sure that you are eating plenty of fruits and vegetables, whole grains, and lean proteins, you also need to stay hydrated.

Make sure that you are drinking at least 8 to 12 glasses of water per day. If you find yourself forgetting to drink enough water, try carrying around a water bottle with you. 

Breast Feed

Breastfeeding your baby can literally make the pounds just melt away for many mothers. Breastfeeding moms need an additional 300 to 400 calories per day, but don’t let that be an excuse to just eat anything you can get your hands on.

Breastfeeding mothers and their babies need optimal nutrition so make sure that you are making healthy food choices. 


After your doctor has signed off at your postpartum checkup, you can begin exercising again. Yoga, cycling, swimming, or even just walking are great options for getting back into shape after a baby.

Don’t overdo it in those first few weeks as your body gets used to working out again, and don’t worry about heading to the gym, unless you want to. 

There are plenty of exercises you can do right at home, and some that you can even do with your baby, carefully of course. Take the baby for a walk or jog around the park in their stroller, or hold the baby securely for a little extra challenge while you are doing squats or lunges.

Being a new mum is busy work but you can still fit in short bursts of exercise using these tips. Exercise releases endorphins which naturally boost your mood and make you feel happy, which may help to ward off postpartum depression too. 

Get some Sleep

Getting enough sleep with a newborn to take care of can be challenging to say the least! Try to get some rest when you can though because adequate sleep can help you to lose weight postpartum.

Studies have shown that new moms who get five hours of sleep or less per night have a harder time losing weight than those who get seven hours of sleep or more each night.

When you are tired your body releases stress hormones, including one called cortisol, that can make it very difficult to lose weight. 

When it comes to losing postpartum weight, take it easy on yourself, and don’t rush it. It is perfectly normal for it to take anywhere from six months to over a year to get back to your pre-pregnancy weight.

Use the tips here to help you with your postpartum exercise and weight loss journey, but most importantly spend time focused on your new baby. Time really does fly by, and you will never get these precious first moments back again.

If you are looking to lose weight and wondering what sort of diet might be right for you then how about looking at my weight loss and exercise guide?

While you’re thinking about exercise remember to be kind to yourself too and take it steady. Think of your mental health too while you are busy caring for the baby as he/she hits all their milestones.

Other posts you may find helpful

Pinterest pin with brunette woman staring lovingly at open mouthed baby

If you found this helpful please share!

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.