How to Lose Weight After Pregnancy: A Safe Postpartum Guide

If you are someone who wants to lose weight  after pregnancy and wondering how you can  lose it, the safest way of losing the weight gradually and sustainably is eating a balanced diet, containing proper nutrients and minerals along with the essential vitamins that can actually help in your overall weight loss journey. 

Pregnancy is a crucial period of time in which maintaining healthy weight is important for the baby and for the mother as well. A woman has to complete 42 weeks of continuous back ache, stress, anxiety, nausea, vomiting and then comes the part of stitches after delivery the painful time periods after thinking of all this again women wants to lose the weight just like she was in her 20s and before baby so that she can look as beautiful as she was and for healthy aging as well .

What happens to your weight after pregnancy?

If you are in your postpartum period and you stand on the scale thinking after delivery your pre pregnancy weight will return. Then you are thinking a bit wrong because several factors affect your body weight after pregnancy and in postpartum period. Weight is not just fat it comes from many other several factors influencing your daily life. Some of the women can naturally reduce the weight others need to push the limits to reduce it. 

Understanding the 8 factors of postpartum shift 

1- Baby weight: the baby weight after pregnancy is the one of the most significant changes you will notice right after delivery, a newborn baby weighs around 3-4kgs around 6-9pounds and you will reduce this baby weight right after the delivery. 

2- The Placenta: this organ which nourishes your baby in womb named as placenta weighs around 0.5-1kgs, it’s delivered shortly right after the birth of the baby dropping 0.5-1kgs in the physical weight and hormone levels of the mother. 

3- Amniotic fluid : this amniotic fluid helps in protecting the baby in the womb when the water breaks the fluid which approximately weighs around 1 pound drains away while the birthing process. 

4- Increased blood volume: in pregnancy, the total blood volume increases by 40-50% this helps in the development of the baby in the womb and to meet the demand of placenta too. After a few weeks of birth the increased blood volume gets back to usual blood volume levels and reduces it by bleeding and natural vascular remodeling. 

5- Fat stores: the body naturally stores fat for protein, healthy fats, energy and nutrients, the body stores 6 to 7 pounds. This is designed by nature to fuel the body during labour, postpartum period and the high metabolic demand of breastfeeding. It is stored in adipose tissue so it takes a proper balanced meal, gentle activity and time to burn off the body fat.

6- Fluid Retention: do you often notice that in your postpartum period you face excess swelling (edema) in your hands, legs and feets especially if you had a IV FLUID in your labor. This is extra cellular water weight which is around 2-3kgs that can be reduced on its own by heavy night sweats and frequent urination. 

7- Postpartum Hormonal Changes: the moment when the newborn delivers, the estrogen and progesterone levels fall down, and these do not return to normal levels so quickly. These shifts can lead to loss of appetite, mood swings and energy levels. 

8- Reduced sleep and activity: starting a new life as a new mom can be difficult and it can disrupt sleep cycles and hormones like increasing cortisol levels, stress hormones, increased cortisol levels can hold the fat around the abdomen and can lead to weight gain. 

How can you lose weight after pregnancy safely 

Your body gains weight naturally during pregnancy because the body has to support the fetus and prepare you for childbirth mentally and physically. The increase in the weight is because of the fetus, placenta, amniotic fluid, increased blood volume, and the storage of fat to support breastfeeding. 

But being a new mom, you should know that hormonal and physiological changes will continue to happen in your postpartum period. After delivery, adjusting to a life with a newborn can affect your appetite, your sleep cycles, your hormones, your daily physical activity and mainly your body weight. 

There are some certain factors that can affect your postpartum weight : 

1- Fluid retention and hormonal changes: After delivery the body may regain excess fluid and moreover fluctuating hormones during breastfeeding can cause your body to speed up and sometimes slow the metabolism it can also affect your appetite and calories intake. 

2- Physical activity and sleep pattern: as a new mom adjusting to a new life routine can affect your physical activity and sleep pattern as your baby demands care and attention it  can reduce your sleeping time and lack of adequate sleep can affect your metabolism and influence your postpartum weight gain. 

3- Emotional and Lifestyle factor: As a postpartum woman, you might experience an emotional rollercoaster of highs and lows. One of the most common which I have heard a lot is getting a mommy pouch after delivery and missing the figure that the mommy used to have whereas it is mostly normal to have a tummy after postpartum as the body undergoes various hormonal changes.  Here are some tips and steps  that can help you to prepare yourself for weight loss while you are recovering gradually. 

preparing yourself for the weight loss

Losing weight should never be your priority, your first priority must be giving yourself and your newborn the time and care they want. Your second priority is to be recovering and gaining the strength again for this you have to focus on the proper diet and obtain a healthy lifestyle.

By focusing on proper diet and following a proper dietary pattern 

Some of the tips that will help you to lose weight after postpartum 

Give your body time to recover- your body needs time to recover after childbirth. You don’t have to hurry up the weight loss process. Changes in the fluid, abdominal muscles and strength can continue during the postpartum period, starting focusing on proper meals and a balanced diet.

Eat a balanced diet – your diet should include 35% of protein 45% of carbohydrates 25% of fat along with that you should include 35 grams per day.

Each meal should contain proper combination of macro and micro nutrients that will help you build a proper healthy lifestyle 

For example you should include more dal or seasonal vegetables with paneer and millet chapati and should include prebiotics, curd, and yoghurt. 

Stay hydrated – Adequate water intake is necessary after the postpartum period; this will help in recovering from the fatigueness. Keep water aside and drink whenever you feel thirsty. 

Gently return to physical activity – Don’t start with an intense workout after your delivery. Begin with gentle stretching and yoga. Do 15 mins of yoga and light stretching if possible. You can walk for 25 mins. 

Foods that can really help in postpartum

Lean protein – include more foods like eggs, chicken, salmon, tofu ,lentils and beans they help in wound healing and helps in maintaining energy levels as they provide EHA and DHA these both nutrients are essential for baby’s mind development and healthy growth 

Whole grains and complex carbs- carbohydrates are the main source of energy during this postpartum period ignoring them just because of losing weight can make you low on energy and regulate blood sugar levels include more of oats, millets (ragi, jowar, bajra) and brown rice. 

Fiber for the gut- According to the Study  Approximately 35 grams of fiber is essential in postpartum period because in postpartum the mother has to face many issues like constipation, severe bloating supports hormonal balance and aids digestion after birthchild 

Iron rich diet- iron rich diet such as spinach, kale, lentils, sesame seeds, lean meats and eggs pair non- haem iron source with vit c such as amla, oranges and lemons for better absorption 

Calcium and vit d- calcium and vit d both are important for baby growth and development. Foods like milk, yoghurt, cheese, mushroom and ragi help contribute to healthy bones and teeth. 

Foods to avoid during postpartum: 

In postpartum periods your body needs proper calories, Trying crash diets and fad diets to lose weight quickly is not the solution. Drastically cutting calories and adapting to a calorie deficit diet can lead to poor lactation. Generally breastfeeding mothers need 300-500 extra calories to meet the demand of the baby’s nutrition and proper development of the newborn. 

Going on restrictive diet just to lose weight is never beneficial for the baby and mother because postpartum recovery can be benefit, instead of this prioritising nutrient dense food and minimising certain category of food, here are the list of foods to limit and avoid during postpartum period 

1- Ultra Processed Foods: foods rich in trans fat and palm oil like cookies, cakes, chips, chocolates, sodas and packed juices are high in sodium and artificial preservatives that can lead to bloating and dehydration. 

2- Detox drinks and fat burners: after pregnancy to lose weight quickly for once it can look tempting but they are just unnecessary products.These types of products were never a substitute of a balanced diet some of these supplements can contain ingredients which are not safe for breastfeeding mothers. 

3- Excessive coffee and alcohol: alcohol passes through breast milk once the body metabolise the alcohol then only the milk became safe for the consumption of baby so instead of taking this try to avoid same goes for caffeine one coffee a day is still okay but when you consume more caffeine it can lead to sleep disruption and irritability of the baby. 

4- Skipping meals: Skipping meals to avoid calories can make it difficult for the body to produce enough milk and make it difficult to meet the nutritional requirement of the body. Instead of this eat more calorie dense food for the proper milk supply and a healthy weight loss. 

5- Eating little protein : protein helps you to support throughout your postpartum journey by repairing the tissue and supporting muscle recovery while maintaining muscle mass. Instead of reducing it try eating lean protein and plant based protein that can help you lose weight in a healthy way.

6- Replacing meals with weight loss shakes: replacing your proper balanced meal with shakes cause someone told you that shakes are easier to digest and they will help you in weight loss? You are making a big mistake if you are replacing it.. Try to eat a balanced plate instead of shakes because they will not provide you enough calories that can help your baby to grow healthier. 

The goal was never to lose weight in the early stages of the postpartum period. It is to prepare your baby to be healthier and stronger. Never eat less at any cost. You don’t have to show others that you have lost weight in the postpartum period. This is not a race, your baby and you need proper nutrition to meet the calories demand. So try to avoid foods that are highly processed, rich in high sodium, trans fat and highly added preservatives. 

Dietitian Priyanka’s approach towards lactation and postpartum recovery.. 

As dietitian priyanka is a new mom too she can relate with all the new mommies and can understand the stress every new mom has to face of getting a mommy pouch right after delivery. She herself reduced a good amount of fat during her exclusive breastfeeding journey with her daughter and now she stands much more stronger and healthier by taking a proper diet and balanced meals on proper time without any weight loss supplements. 

She is a qualified and clinical dietitian, she has 14 years of experience in this field and she serves individuals seeking personalised nutrition advice and support. She is experienced from All India Institute of Medical Sciences (AIIMS),Sir Ganga Ram Hospital, Indraprastha Apollo Hospitals, and Max Hospital and served as a diabetes educator to Dr. Ashok Kumar Jhingan at Delhi Diabetes Research Centre. 

Conclusion: 

Navigating the postpartum period after delivery is not a race, it is a balancing chapter which requires patience, care and attention. Postpartum weight loss is a gradual process which needs proper nutrition, hydration and appropriate physical activity. Trying to rush things just to lose weight can harm both you and the newborn baby. So try to add more nutrients and protein in diets instead of trying crash and fad diets. 

The most important thing to remember is the body needs its grace, your body spent nine months growing a baby and it deserves time, patience and care along with the proper nutrition to fuel the body. Treat yourself with the same kindness and love you show to your newborn because you deserve love too. 

Ready for the postpartum diet plan?

We at Indyte provide customised and personalized diet plans and nutrition guidance designed around you and your baby nutritional demands. 

Want to learn more about how we at Indyte help support your weight loss journey after pregnancy? Explore our diet plans and programs and get our team support towards your weight loss journey.  

Let’s work together towards a healthy you and transform your weight in a healthy and sustainable way without compromising your nutritional needs and demands.

FAQs (frequently asked question) During her and other breastfeeding mom journey 

1- How early can I start losing weight after pregnancy?

You can start losing weight after 3-4 months of delivery as it is reliable and start with aiming for 1-2 kgs per month for a sustainable and long term weight loss goal.

2- What is the formula that you have used to lose weight ? 

As such there is no formula specifically designed for weight loss after postpartum but if you take a proper diet and exercise for 15-20 mins slowly and steadily you will feel the changes in  your body yourself. 

3- How to lose weight after pregnancy safely?

You can lose up to 0.5-1kgs after pregnancy by eating balanced, nutrient-dense foods and starting exercise only after your 6-week postpartum checkup.   

4- If i eat gassy foods will it cause my baby gassy too? 

No, if you eat foods like broccoli, beans and cabbages will not cause the baby gassy because the gas directly produces into the digestive tract not into your bloodstream so it will not reach to breast milk. 

5- Can I use a fat burner and detox tea during breastfeeding? 

No, avoid them entirely because the detox teas and supplements are just labelled as natural but they can contain some ingredients that can harm the baby through breastfeeding. 

6- Can I do yoga and exercise while breastfeeding?

Yes, you can do yoga and exercise while breastfeeding, staying physically active and doing yoga can help you recover soon but if you want to do high intensity workouts wait for at least 6 weeks postpartum checkups and ask your health care provider. 

7- Will my breastfeeding plan be generic or customised?

Yes, at Indyte we provide 100% customised and personalised diet plans according to your pregnancy journey and type of delivery. 

8- Can I start work after 40 days? 

Yes, you can start with your work after 40 days but it depends on your strength, your mental and emotional level as well as your diet. If you are on a proper diet with adequate nutrients you can start working. 

9- Can I lose weight while breastfeeding? 

Yes, with a proper diet and proper nutrition while focusing on exclusive breastfeeding you can still lose weight as breastfeeding burns calories too doing some gentle activity can help in losing weight sustainably. 

10-   Will eating 2400calories can make me gain weight?

No, eating 2400 calories while you are breastfeeding will not make you gain weight because breastfeeding is hard and you are already losing 300-400 calories while lactating because it naturally burns the calories.