It comes easy for some and nearly impossible for others: Weight loss After pregnancy is serious work. And it needs a long, well-thought out plan.
The day I brought my newborn daughter home, I stepped on the scale and saw a number I never imagined – 195 pounds. Between swollen ankles, a C-section pouch, and a voracious postpartum appetite, I had gained over 50 pounds during pregnancy. As I looked at my very different body, I felt overwhelmed knowing I needed to lose the weight, but also determined to do it in a healthy, sustainable way.
In this Article
The First Few Months
Those early months were purely about survival mode – healing from childbirth, adjusting to round-the-clock feeding, and running on minimal sleep. Any thoughts of dieting went out the window as I focused on nourishing my body to produce breastmilk.
However, I did start incorporating mild exercise like walking around the neighborhood when I could. According to research cited in books, this light activity helps shed water retention and extra fluids gained during birth.
At my 6-week checkup, my doctor emphasized being patient with myself and not trying to rush weight loss while breastfeeding. She recommended eating an extra 300-500 calories per day from nutrient-dense foods to maintain milk supply. That sounded astounding to me but I was too darn tired to argue with the doc.
I ate lots of fresh fruits, veggies, whole grains, lean proteins, and healthy fats from sources like avocados and nuts.
The 4-6 Month Window
Around 4 months postpartum, I began tracking my calories using a food journal app. Experts recommend breastfeeding moms consume about 1800-2000 calories daily to both feed the baby and promote a slow, steady weight loss. I aimed for the lower end of that range on most days.
I also ramped up my workouts once I had the mental/physical energy. Low-impact exercises like swimming and walking with the stroller helped me ease back into activity. After 6 months, I added light strength training 2-3 times per week to build muscle and boost metabolism.
While frustrating at times, I celebrated small victories like losing 5 pounds per month. Research shows breastfeeding can help burn an extra 300-500 calories per day through milk production. This helped me slowly and safely shed the pregnancy weight.
The Final Push at 9-12 Months
Around 9 months postpartum, my daughter began eating solids which allowed me to cut back on breastfeeding. With my doctor’s okay, I could then create a more aggressive calorie deficit of 500 calories below my TDEE (total daily energy expenditure) to lose 1-2 pounds per week.
I continued my cardio and strength routine, eventually graduating to more intense HIIT workouts and heavier weightlifting. Focusing on building muscle mass was key – it revs your metabolism and helps the body burn more fat. I also balanced my macros (30% protein, 40% carbs, 30% fat) to preserve lean muscle.
With determination and consistency, the scale continued dropping each week. After a full year, I had lost the extra weight I had put on (42 pounds), during my pregnancy. It took incredible patience and hard work.
There were many tears and moments of complete frustration. I had lapses as well but sticking to my goal helped me finally stay on track. I’m proud of how I transformed my body through sustainable lifestyle changes rather than extreme dieting.
My Tips for New Moms:
- Be kind to yourself in those first few months and focus on healing – the weight can wait.
- Enlist support from your partner, friends, and family for meal prepping, childcare, etc.
- Track your calories and macros, but allow for splurges – this is a marathon not a sprint.
- Stay hydrated and get plenty of fiber to aid digestion and minimize bloat.
- Mix up your workouts with cardio, strength training, and HIIT for maximum fat burn.
- Set small, manageable goals and celebrate all your postpartum victories!
- Cultivate patience and trust the process – the weight WILL come off with consistency.
The postpartum journey is challenging, but achieving a healthy weight is absolutely possible if you take it step-by-step. Believe in yourself, fuel your body right, and the results will follow!
