Gaining weight during pregnancy is entirely normal. Your body isn’t just growing a baby—it’s also increasing blood volume, retaining fluids, and producing amniotic fluid to support your little one. Add pregnancy cravings and hormonal changes into the mix, and it’s no surprise that extra pounds stick around.
But here’s the catch: that weight doesn’t magically disappear once you give birth. Cue the stress and those “why don’t I look like a celebrity mom?” moments.
Immediately after delivery, you’ll lose some weight as your baby, placenta, and amniotic fluid are expelled. However, the extra fat and fluid you gained during pregnancy don’t disappear overnight. Postpartum hormones can also slow your metabolism, making weight loss even more challenging. If you don’t shed the extra weight within the first year, your body may start treating it as your new normal—making it harder to lose later.
If you had a natural birth, you can begin light exercises around four to six weeks postpartum. For C-section moms, it’s best to wait 6 to 8 weeks. Start with gentle activities like walking, stretching, and Kegel exercises. After 100 days, you can gradually incorporate strength training to improve your metabolism.
What you eat plays a major role in postpartum weight loss. Protein-rich foods like fish, lean meats, eggs, and tofu help rebuild muscle and keep you feeling full. Healthy carbs such as brown rice and oats provide sustained energy and aid digestion. Fruits and vegetables packed with vitamins fight fatigue and support your immune system. On the other hand, processed snacks and sugary treats can slow down progress, so it’s best to limit them.
If breastfeeding, you’re naturally burning an extra 500 to 600 calories a day, which can help with weight loss. However, nourishing your body properly is more important than restricting calories. A well-balanced diet will support both your recovery and milk production.
Regarding postpartum weight loss, slow and steady wins the race. Crash diets won’t do you any favors, but consistent exercise and healthy eating will. Give your body time, stay patient, and focus on long-term wellness.
