Postpartum Weight Loss: How to Safely Lose Weight After Pregnancy



If you’re like the majority of mothers who are eager to ‘bounce back’, we’re here to help you understand how you can tackle postpartum weight loss in a healthy way that will last a lifetime.

Before we get into all the details of how to lose weight after pregnancy, bear in mind that after pregnancy, you’ll never be the same as you were pre-baby.

Instead, you’ll be more awakened, more harmonized, and most importantly, a more powerful version of yourself!

How Long It Takes to Lose Weight Postpartum

The postpartum weight loss timeline will be different for every woman, as there are a lot of factors that influence postpartum weight loss. This includes the amount of weight gained, exercise, nutrition, genetics, and more.

The most important thing to remember is to keep your weight loss goals realistic.

After giving birth, mothers need time to heal, so you shouldn’t expect any major weight loss within the first few weeks.

However, most changes (approx. 20 pounds) can be visible after four weeks due to the loss of the placenta, amniotic fluid, and excess water.

During this time, your uterus will also be shrinking back to its normal size, so your tummy will look flatter.

Fastest Way vs. Healthy Way

Bear in mind that there is no badge of pride waiting for the mother who gets back in shape or loses the most weight the fastest.

Therefore, there is no need to accelerate the process by turning to various detrimental weight loss practices. Such as crash diets, skipping meals, abnormal amounts of exercise, and similar.

Incorporating a healthy postpartum weight loss routine might not get you quick results, but it will help you create habits that will last a lifetime.

However, before you jump into your weight loss journey, make sure your body is healed and prepared for this transition. If you’re unsure whether or not your body is ready, consult with a doctor beforehand.

Once you’re cleared and willing, follow the guidelines below to ensure your losing weight as safely and healthy as possible.

How To Lose Weight Safely

Weight loss should be a gradual process, so if you aim to lose extreme amounts of weight within a short period of time, you might risk harming your health. As well as your baby’s if you are breastfeeding during this process.

The two key elements of postpartum weight loss are nutrition and physical activity.


In order for your body to recover and to lose weight, your body needs good postpartum nutrition.  Maintaining a healthy and balanced diet will have a very big impact on postpartum weight loss.

What to Eat

  • High-fiber foods (fruits, vegetables, whole grains, etc.)
  • Foods high in protein (lean meats, eggs, legumes, nuts & seeds, dairy, etc.)
  • Foods that provide essential vitamins and minerals A, C, E, and K (leafy greens, spinach, kale, and chard)

What to Avoid

  • Added sugar (soda, processed fruit juice, sweet spreads, etc.)
  • Refined carbs (white flour, pastries, white rice, pasta, etc.)
  • Processed food
  • Alcohol
  • Fried or greasy foods
  • Seafood that may contain high amounts of mercury (mackerel, swordfish marlin, tuna, shark, etc.)

Physical Activity

Apart from keeping track of the food, you fuel your body with, you’ll want to add some form of physical activity that will add up to approximately 150 minutes a week.

Of course, avoid immediately going for a 10-mile run or hitting the weight rack at your gym.

You’ll need to focus on exercises to lose pregnancy weight that will help you build muscle progressively and properly.

These can be activities such as:


If you’re breastfeeding, this may help with postpartum weight loss.

This is because when you nurse, your body uses fat cells acquired during pregnancy, as well as calories from your food, to promote milk production and nurture your infant.

For that reason, you also have to eat 300 to 500 calories more to make sure your body is nourished.

Extra Postpartum Weight Loss Tips

  • Drink enough water
  • Find a workout buddy
  • Include your baby (take your baby in a stroller or baby carrier)
  • Get enough sleep
  • Always keep a healthy snack on hand

Postpartum Weight Loss Timeline


Many mothers struggle with losing weight after pregnancy and wish to ‘bounce back’ as soon as possible. Oftentimes, this leads to habits that can jeopardize their health as well as their baby’s health.

It is important to stick to healthy weight loss practices that will help nourish, heal, and strengthen the body. The most important things to focus on for healthy weight loss are a proper diet plan and physical activity. Along with various other factors, such as breastfeeding, hydration, and sleep.

How fast weight will be lost varies between women, as every mother’s body has a timeline of its own.