Say Goodbye to Baby Weight: Simple & Effective Ways to Get Back in Shape

Postpartum weight loss isn’t about quick fixes or crash diets—it’s about gradual, healthy changes that fit into your new lifestyle. Whether you’re breastfeeding, balancing sleepless nights, or adjusting to a different routine, the key is patience and nourishment.

In this guide, we’ll cover the best approach to postpartum weight loss, including when to start, what to eat, and how to make sustainable progress without compromising your health or your baby’s needs. Let’s dive in!

Timing: When Should You Start Losing Baby Weight?

Recovering from childbirth takes time, and your body needs to heal before focusing on weight loss. Losing weight too quickly can slow your recovery and increase the risk of injury. Most doctors recommend waiting about six weeks before starting gentle exercise, gradually increasing intensity as your body adapts. Your hormones are still adjusting, making your ligaments more flexible and increasing injury risk.

The right time to start losing weight depends on your overall health, pre-existing conditions, and the type of birth you had. Before beginning any weight loss plan, consult your doctor. A dietitian can also provide guidance to ensure a safe and sustainable approach.

Is Weight Loss Harder After Pregnancy?

Losing weight after having a baby isn’t necessarily harder, but it does require a mindful approach. Your focus should be on gradual, healthy weight loss—aiming for around 2kg per month is a great goal. Dropping weight too quickly can affect your energy levels, milk supply (if breastfeeding), and overall health.

If you’re breastfeeding, wait until your milk supply is well-established before reducing your calorie intake—this can take anywhere from 2 to 6 months postpartum. After that, a moderate calorie deficit of about 500 kcal per day is usually safe without impacting milk production. Plus, breastfeeding naturally burns calories, which can aid in weight loss without drastic diet changes.

What to Eat for Healthy Postpartum Weight Loss

Caring for a newborn is both physically and emotionally demanding, so proper nutrition is essential. A well-balanced diet rich in whole grains, lean proteins, fruits, and vegetables will keep your energy levels up and support recovery.

Here are some healthy eating tips to promote gentle and sustainable weight loss:

• Eat small, frequent meals – It’s easy to forget to eat when you're busy with a newborn. Aim for 5-6 small meals or snacks throughout the day to maintain energy and metabolism. Try options like boiled eggs with cherry tomatoes, cheese with veggie sticks, a handful of nuts and dried fruit, yogurt, cereal with milk, or a smoothie.
• Eat slowly when possible – We know it’s easier said than done, but try to take at least 20 minutes to finish your meal. Eating too quickly—especially while distracted—can lead to overeating. Aim for subtle fullness, then eat again when you’re naturally hungry.
• Drink mostly water or milk – Soft drinks and juices are loaded with empty calories. Even artificially sweetened options can trigger more sugar cravings. Instead, satisfy your sweet tooth with fresh fruit.
• Cut back on empty-calorie treats – Socializing with other mums is important for emotional well-being, but it often involves cakes and sugary coffee drinks. These extras can sneak in unnoticed and slow your progress. Instead, invite friends for a walk, then enjoy a nutritious meal together.
• Stay hydrated – Drinking plenty of water can help with appetite control and hydration, especially during meals.
• Prioritise protein – Protein is essential for muscle recovery, fullness, and sustained energy. Aim for a palm-sized portion of lean protein (chicken, fish, tofu, beans) at lunch, dinner, and snacks. However, be mindful of portion sizes—extra protein doesn’t necessarily mean better results, and excessive amounts can add unnecessary calories.

What If the Weight Won’t Budge?

If you’re struggling to lose weight despite making healthy changes, it’s a good idea to speak with your GP. They may refer you to a dietitian, who can assess your eating patterns, energy needs, and portion sizes to create a tailored plan.

Remember, postpartum weight loss is a journey, not a race. Prioritise your health, be patient with your body, and celebrate small progress along the way!