Tips to Lose Weight After Childbirth

The entire process from pregnancy to delivery is the most joyful moment for mothers. But something even more challenging than pregnancy and childbirth is how to lose weight after giving birth! Looking at celebrities like Alia Bhatt and Gauhar Khan, who lost postpartum weight in no time, people believed that they could do it too. Bipasha Basu, on the other hand, is losing weight slowly but steadily after pregnancy. So there is no one way to lose weight after pregnancy. While that’s possible, your body’s response to exercise and diet may be very different from those of these celebrities. If you’ve been struggling to lose postpartum weight, here are some ways that can help you lose weight the right way.

The first thing you need to know is that it is important for new mothers to understand that losing weight after giving birth should be done slowly and steadily. You’ve just been given a new lease on life and it may seem like you’re still pregnant. Be gentle with yourself, because your body needs to heal.

What happens during the first week after giving birth?

Within a few days of giving birth, your loose ligaments begin to tighten, the uterus slowly begins to shrink, and blood and fluid volume slowly decreases. Losing baby weight takes time. Did you know that only 20 percent of women return to their pre-pregnancy weight within the first three months after giving birth? Whether it’s a normal or caesarean section, your body needs time to recover. Losing weight too quickly after giving birth can extend your recovery period.

Here’s what happens after the first week of pregnancy: Adobe stock

How to Lose Postpartum Weight?


A good recovery plan is important for a new mother to better care for her newborn baby. If a new mother had a healthy pregnancy and there were no complications after delivery, she could start exercising the next day after delivery. The core and back are important muscles to consider during the initial postpartum period.

  • Exercise the day after delivery can help reduce postpartum back pain and discomfort. Focusing on exercises such as pelvic tilts, ankle movements, deep breathing, pelvic bridges and core activation with a correct breathing pattern is a very good start.
  • Add moderate-intensity exercise to your routine. According to the American College of Obstetricians and Gynecologists (SCOG), you can do at least 150 minutes of moderate-intensity aerobic exercise for a week after giving birth.
  • Aim for 20-30 minutes of exercise 5 times a week. Moderate intensity can consist of just 10-15 minutes of walking in the hallway, walking in place, or brisk walking around your home or neighborhood with your baby in a stroller.
    As you reach 6 to 12 weeks postpartum, you can add strength exercises with weights and resistance bands.
  • Women who focus on staying active after childbirth score better on psychological well-being and adjustment to life after childbirth.

Eat right to lose postpartum weight

  • Make sure you eat on time. Skipping meals does not make you lose weight, but depletes your energy. Because you need a lot of energy to take care of the baby.
  • Never skip your breakfast. Breakfast is an energy fuel to start your day. A good breakfast prevents you from feeling exhausted.
  • Eat light, instead of 3 heavy meals you can eat 5-6 smaller portions during the day
  • Take time to enjoy your food, if you focus on your meal you are less likely to overeat.
  • Drink at least 12 cups of fluid throughout the day. Keep a water bottle handy, especially within easy reach of where you usually breastfeed the baby.
  • Look for healthy snacks rich in protein and fiber instead of chips, or unhealthy snacks.
  • Avoid artificial sweeteners and carbonated drinks as they are packed with sugar and calories.
  • Eat whole fruit instead of juice, because whole fruit is richer in fiber, nutrients and vitamins.
  • Avoid fried foods, sugar, saturated foods and trans fat foods. Instead, choose fried, stir-fried, roasted or steamed foods.

Also read: 5 Solutions for New Moms Wanting to Lose Postpartum Weight

weight loss after childbirth
Eat right and exercise for postpartum weight loss. Image courtesy: Adobe Stock

Things to avoid

  • Avoid exercise such as running and weight lifting until 4 weeks after delivery. An individualized exercise plan is important.
  • Wait until your milk supply has normalized before drastically reducing calories.
  • Aim for a weight loss of about 500-600 grams per week. Eating healthy foods, such as fruits, vegetables, whole grains and lean proteins, and adding exercise can help achieve your goal weight loss.
  • While breastfeeding you need 500 more calories per day. Make sure you don’t fall below the minimum number of calories your body needs.
  • If you are exclusively breastfeeding, weight loss should be gradual and monitored. Weight loss happens too quickly after delivery with less caloric intake and exercise, but it can reduce breast milk production.

Points to consider when losing weight after pregnancy

  • It is important to strengthen key muscles before starting higher intensity exercises.
  • Consider seeing a physiotherapist 2 weeks postpartum for examination of the pelvic floor muscles and the presence of Diastasis Recti (Diastasis Recti is a condition in which your rectus abdominal muscle becomes loose due to the expansion of your abdomen during pregnancy).
  • If you have diastasis recti, your physiotherapist will help you with core stability exercises, depending on the different types and degrees of diastasis.
  • Research shows that deep core stability exercise programs help heal diastasis recti and improve postpartum recovery
  • Weight loss during pregnancy is a gradual process; exercise and a balanced diet do not outweigh each other. Lack of physical activity and unhealthy dietary habits can lead to obesity after childbirth.
  • Combining exercise and nutrition are important components in postpartum weight loss.

You can exercise while breastfeeding!

The experimental research has shown that exercise during breastfeeding has no influence on the milk composition. It has been found that lactating women who perform aerobic exercise for 45 minutes, 5 times a week, for a period of 12 weeks 6-8 weeks after delivery have less body fat and better cardiovascular fitness as a result of exercise during breastfeeding. breastfeeding. However, it is important and crucial to maintain good nutrition and hydration.

  • If you plan to start moderate-intensity exercise while breastfeeding.
  • Use a good support bra.
  • To avoid breast pain after exercise, try expressing breast milk or breastfeeding your baby before exercise.
  • Your calorie intake and hydration should be monitored.
  • Consult your doctor, lactation consultant, and nutritionist before beginning more vigorous exercise while breastfeeding.

Consult the right experts to get better results instead of a complication. Also remember that every person is unique; don’t compare yourself to others during the postpartum weight loss journey. You are the most wonderful and beautiful person in the eyes of your baby. Weight loss is a byproduct of exercise and prioritizing exercise for a healthy life.

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