Bringing new life into the world changes a lot of things, including your body. After childbirth, most women retain some extra “baby weight,” and while it’s sometimes viewed negatively, the truth is that it’s a very normal part of recovery that reflects the incredible work your body has done to adapt, nurture, and protect your baby.
Postnatal weight loss shouldn’t be rushed. Everybody heals at their own pace, influenced by hormones, sleep, and overall lifestyle. If your goal is to help your body gently find its rhythm again, nourishing yourself with proper nutrition supports that process — allowing you to care for your own recovery as thoughtfully as you care for your little one.
Why baby weight is normal — and why it takes time to lose
While most of the weight you gain during pregnancy comes from the growing baby, the placenta, amniotic fluid, and a notable increase in breast tissue, fat stores, blood, and other fluids also contribute. Most women add about 22 to 28 pounds of “baby weight,” though it can vary greatly from person to person.
Your body holds on to some of this weight after childbirth for several reasons. For one, it retains more water during pregnancy to support the baby, often showing up as swelling or puffiness, and this retention can linger once the baby is born.
Another cause is the dramatic shift in hormones postpartum, as estrogen and progesterone drop sharply while prolactin and oxytocin rise. This change prompts the body to store more fat to ensure that your breast milk is rich in essential nutrients and energy. Metabolism also temporarily slows in the following weeks, further causing weight to plateau.
There may be some women who can lose weight in the months immediately after delivery, but you shouldn’t expect full recovery to come so quickly. Your body needs time to heal after the tremendous work of pregnancy and birth. Lasting, healthy postnatal weight loss comes from patience, self-compassion, and sustainable lifestyle habits.
How to lose postpartum weight: 8 smart strategies you can try
Instead of cutting corners for fast but short-lived progress, focus on building habits centered on eating better, moving more consistently, and getting adequate rest.
The following postnatal weight loss tips will not just help you regain strength but also promote long-term wellness that allows you to thrive despite the heavy demands of motherhood.
1. Consider breastfeeding
Breastfeeding can be wonderful for both bonding and gentle calorie burning. Research shows that women who exclusively breastfeed for the first few months often lose slightly more weight than those who don’t, since milk production can use an extra 450 to 500 calories per day.
When you start to lactate, your body draws on fat stores amassed throughout pregnancy to produce milk, which means that breastfeeding can support gradual, healthy postnatal weight loss.
However, the experience won’t be the same for every mother. Some notice quicker changes, while others only begin to lose weight when they stop breastfeeding altogether. And if breastfeeding isn’t part of your path, there are still many healthy ways to support postpartum weight loss through mindful nutrition and lifestyle choices.
2. Consume more protein
Protein is your go-to nutrient for postpartum recovery. It provides everything necessary during this stage: rebuilding muscle tissue, regulating hormone levels, maintaining steady energy, and keeping you satiated for longer periods. All of these benefits contribute to fat loss, so it’s no surprise that the best diets for losing weight after pregnancy emphasize consuming enough lean protein.
Excellent protein sources include eggs, poultry, fish, tofu, beans, lentils, Greek yogurt, and low-fat dairy. Try adding a protein source to every meal. For example, you can pair scrambled eggs with spinach, or liven up your soup with some lentils and a side of whole-grain bread.
Protein intake becomes even more important when you’re breastfeeding, as it aids both recovery and milk production. If you’re vegan or follow another selective, low-protein diet, consult a registered dietitian who can ensure that you (and your little one) still receive complete nutrition.
3. Choose whole grains and fiber-rich foods
Complex carbohydrates are another staple in the best diets for losing weight after pregnancy. Sources like oats, quinoa, brown rice, and whole-grain breads provide sustained energy and keep blood sugar levels stable — both of which are crucial for postpartum recovery.
Whole grains also supply key nutrients and fiber that support digestion, manage hunger, and help prevent or relieve postpartum constipation — a common concern linked to hormonal shifts and decreased activity.
To balance your nutrition, increase your fiber intake with other nutrient-rich sources like fruits, vegetables, legumes, and seeds, all of which reliably promote better gut health and smoother digestion.
4. Reintroduce movement gradually
You may be wondering when it’s safe to start exercising after giving birth. Many people find they can ease into some light movement as soon as they feel ready, sometimes within just days of a vaginal birth. However, it’s always advisable to check with your doctor or midwife first, especially if you’ve had a cesarean delivery or any complications during the procedure.
Gentle but consistent physical activity allows you to reconnect with your body and rebuild your strength, all while boosting blood circulation, energy, and mood. Start small by taking short walks, stretching lightly, signing up for postnatal yoga, or doing some quick pelvic floor and abdominal exercises.
Depending on your doctor’s advice, you can move on to higher-impact workouts like aerobics or running after your six-week postnatal check — but remember not to rush your progress. Listen to your body’s cues, rest when needed, and take every step forward as a win.
5. Prioritize hydration
If you’re exploring ways to lose weight after pregnancy, you might be surprised at how much hydration matters. Drinking enough water supports your metabolism, digestion, circulation, and energy levels — aspects that all influence postnatal weight management.
Water also helps prevent mistaking thirst for hunger, a common reason many people overeat. For breastfeeding mothers, staying hydrated is even more essential, since fluid needs naturally increase to support milk production.
Aim to take a sip of water regularly throughout the day. If plain water feels repetitive, add a touch of lemon, cucumber, or mint for flavor.
6. Limit added sugars and processed foods
It’s tempting to reach for quick snacks when you’re sleep-deprived and busy caring for a newborn, but sugary and heavily processed foods aren’t the finest allies for postnatal weight loss. They often cause sharp dips in energy and provide calories without the nutrients your body needs while in recovery, hence interfering with weight loss efforts.
Reducing your intake of refined sugar, salt, and saturated fats also helps steady your mood and hormones, both of which are closely tied to appetite and energy regulation. Instead, replace them with nutrient-dense snacks such as fruit smoothies, trail mix, yogurt, or whole-wheat crackers and cheese.
7. Get enough rest and manage stress
Sleep and stress are two of the most overlooked factors in postpartum recovery and weight management. Poor quality of sleep can raise levels of ghrelin (the hunger hormone) and lower leptin (the fullness hormone), making it harder to manage cravings. Meanwhile, chronic stress raises cortisol levels, which can contribute to fatigue, emotional eating, and slower healing.
Since rest is often scarce with a newborn, prioritize small moments of recovery. Nap when possible and welcome help from friends and loved ones whenever you can. One of the best ways to care for your baby is to care for yourself.
8. Do not skip meals
Skipping meals may seem like a shortcut to weight loss, but it can backfire. Going too long without eating can slow your metabolism, making it harder for your body to use energy efficiently. It can also lead to stronger hunger and cravings later in the day, increasing the likelihood of overeating or binge eating.
Over time, eating too little can cause your body to conserve energy and may lead to muscle loss — something that works against healthy metabolism and long-term weight management.
Aim for small, balanced meals throughout the day. A regular eating schedule helps stabilize blood sugar levels, improve mood, and support a steady milk supply if you’re breastfeeding.
Regain your health and energy with guidance from a Health Loft dietitian
It’s easy to forget that postnatal weight loss is not linear. While some women can shed a few pounds in the first few months, this isn’t a universal experience to compare yours against. If the scale doesn’t move right away, remember that your worth is not defined by these numbers.
If you’re unsure about your progress, don’t be afraid to ask for help. Reach out to a registered dietitian nutritionist who can set realistic, long-term goals and design a personalized plan that promotes your physical, social, and emotional well-being.
Nutrition can be a powerful means to achieve successful postnatal weight loss that doesn’t compromise your healing. By consulting a postpartum dietitian nutritionist, you’ll receive comprehensive, evidence-based guidance that aligns nourishment with your changing needs for strength, energy, balance, and confidence.
Our experts at Health Loft take the time to really understand your story. Through flexible telehealth sessions, often covered by insurance, we make it easy to access professional support that fits effortlessly into your current lifestyle.
With Health Loft, you’ll find a trusted partner who celebrates every milestone, reminds you to extend kindness to yourself, and helps you build lifelong habits that restore your sense of self and empower you for this new phase of life. Connect with a dietitian today.
This article was reviewed by Adrienne DePaul, MS, RDN. It is intended for informational purposes only and does not replace personalized nutritional advice.
