How to lose weight after pregnancy and what to eat

New mothers are often surprised by the seemingly insurmountable weight loss post-pregnancy. Postpartum weight gain is a common phenomenon for most mothers. If you’re struggling to lose weight after having a baby, don’t worry – you’re not alone.

Weight gain after pregnancy many people suffer

Weight gain after pregnancy can be scientifically explained and is not cause for concern. This article will discuss what makes you gain weight after pregnancy, how to lose weight after pregnancy naturally, average time to lose weight for baby, weight loss diet post-pregnancy that you can follow and the foods you should and shouldn’t eat to gain weight -lose weight before pregnancy.

New moms are desperate about their pre-pregnancy body and feel embarrassed about all the weight they gain during and after pregnancy. Weight gain after pregnancy is completely natural and nothing to be ashamed of. The weight will disappear as naturally as you put it on. All you need to do is practice a few healthy living habits and understand the rhythms of your body. Any form of weight loss requires you to cultivate a positive mindset and believe in your efforts.

If you want to lose weight during pregnancy, you need to follow a post-pregnancy weight loss diet, eat the recommended foods and eliminate the foods that are inevitable for moms looking to lose weight. weigh. You will also need to maintain a healthy level of activity. Going to the gym is not necessary, taking your child for a stroll in the stroller around your neighborhood a few times will help you burn a lot of calories. Adopting healthy habits like getting enough sleep, eating at the right time and drinking enough water recommended for your body will also help you lose weight after pregnancy in the long run.

So without further ado, let’s get right into why you gain all this extra weight after pregnancy and how you can work to get rid of the same.

Causes of weight gain after pregnancy

Weight gain after pregnancy is the result of many factors. Our appetite increases when we are pregnant, due to the pregnancy hormone HCG entering the bloodstream, from the placenta. The hormone HCG regulates our digestion, metabolism, energy distribution and nutrition during pregnancy. We start eating for two, but may not show excessive weight gain in our appearance because the fat and energy gained from the food we eat are transferred to our baby first. , then to us. In fact, women are advised to gain a few extra pounds during pregnancy compared to their pre-pregnancy weight. The weight we put on continues with us, even after giving birth. There is a false assumption that this weight will decrease naturally or through breastfeeding.

On top of that, new mothers face stress, depression and, in some cases, thyroid. The stress of new mothers taking care of their babies releases cortisol into their bodies. Cortisol increases appetite and encourages fat storage in the lower abdomen. Many mothers experience postpartum depression after pregnancy, which makes them more prone to “emotional eating”, causing more weight gain.

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Sometimes, women experience thyroid symptoms after going through the process of giving birth. An underactive thyroid can also worsen your post-pregnancy weight loss plan.

Tips to lose weight after pregnancy

Here are some tips on how to lose weight after pregnancy naturally

Drink a lot of water

Keeping yourself hydrated is good for your body in a number of ways. For one, it boosts your metabolism. It also helps control your appetite by making you feel full. You don’t have to follow the recommended water intake for your BMI in the first place, just monitor the clarity of your urine. If your urine is not clear, you will need to replenish water and if your urine is clear, you can rest assured that you are drinking enough.

Drink plenty of water

Do exercise

You can follow a post-pregnancy weight loss diet plan to lose weight after pregnancy. However, in most cases, following a post-pregnancy weight loss diet will not be enough to bring about the weight loss results you want. If you want to lose weight quickly after pregnancy, you must include an exercise routine as part of your post-pregnancy weight loss plan. Think about incorporating weight training or aerobic exercise to burn those calories and strengthen your muscles and bones. New moms should try to make time for exercise in their daily routine – not only for post-pregnancy weight loss, it has many other benefits. It can help them relieve the stress they are experiencing with a new baby in the house, boost their mood and improve the quality of their sleep.

Don’t compromise with sleep

Now, this may seem like a daunting prospect for a toddler who wants your attention 24/7, but lack of sleep can really affect your post-pregnancy weight loss plan. your. When you’re sleep deprived, you’re more likely to make unhealthy lifestyle choices like binge eating, which won’t help you lose weight. If you’re exhausted throughout the day because you don’t get enough sleep at night, your body releases the hormone cortisol, which exacerbates your hunger.

Have realistic expectations

Yes, celebrity pregnancy weight loss stories might lead you to believe you can get back into your pre-pregnancy body in a few months, but these stories are often not 100% true.
Even if they do – don’t forget they have a whole team working for them, charting their post-pregnancy weight loss journey. Research has found that the average time it takes for children to lose weight can exceed a year. It may take a year or two for you to return to your pre-pregnancy body, if at all.

Keep healthy snacks within reach

Breastfeeding mothers may experience sudden hunger and cravings. If not handled well, these hunger pangs can lead to weight gain. Instead, if you stock up on fruits, sprouts, vegetables, nuts and yogurt to eat when hungry – you can help reduce the average time it takes for your child to lose weight, in your case.

Join a support group to lose weight after pregnancy

Group weight loss can help keep you motivated on your post-pregnancy weight loss journey.

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Diet plan after pregnancy

Your post-pregnancy weight loss diet should never be a weight loss diet. You should find ways to lose pregnancy weight slowly and effectively with a reliable post-pregnancy weight loss diet plan. Women need between 1500-2200 calories per day to maintain regular body function. If you are breastfeeding, you should consume a minimum of 1800 calories to nourish both you and your body.

Aim to lose about 1.5 pounds per week; You don’t want to lose weight too quickly after pregnancy. If you lose weight too quickly after pregnancy, your body can release toxins into your bloodstream that contaminate your breast milk, which can seriously harm a nursing baby. If you’re already consuming more calories than the minimum, try to cut 500 daily calories from your diet. You can do this by eating smaller portions or increasing your activity level.

Most post-pregnancy weight loss diet plans recommend that new mothers eat 5-6 small meals a day interspersed with healthy snacks. They also asked women to try to avoid skipping meals, as this does more harm than good, and they will overeat at other meals. Never skip breakfast, especially if you are following a post-pregnancy diet plan. It will keep you from feeling low at the end of the day and help you complete your daily tasks with more focus.

Foods to diet after pregnancy

Once you’ve made up your mind to start your post-pregnancy weight loss diet plan, make sure you’re eating the right food products for your goals. The following food products will help you:


High-fiber foods improve your digestive health. Consuming soluble fiber helps control hunger hormones and helps you eat less.


Lean meats, eggs, fish, dairy and other healthy sources of protein can boost metabolism and reduce calorie intake by reducing cravings.

Eat protein rich foods

Complex Carbohydrates

Complex carbohydrates give you energy all day, as they take longer to break down.

Unsaturated fats and polyunsaturated fats

Don’t stop consuming fat altogether to lose weight after pregnancy. Instead, eat foods rich in unsaturated fats and polyunsaturated fats that keep the body healthy and improve heart function.

Foods to avoid during pregnancy

There are certain foods you must avoid if you want to lose weight after a successful pregnancy. That is:

Foods with added sugar and/or refined carbohydrates

Foods high in sugar and starch have low nutritional value but are high in calories. Consuming foods with high calorific value and low nutritional value can increase your weight, increasing your risk of developing heart health problems, cancer, and diabetes. Try to stay away from carbonated and sugary drinks as well as other processed foods like packaged cookies, cakes and the like. Instead, choose whole foods. If you must eat something sweet, go for dessert from an organic bakery instead of processed and packaged cookies.

Processed food products

As discussed, processed foods are not healthy for you. Fast foods and packaged foods are examples of processed foods that are high in sugar, unhealthy fats, calories, and salt. All of these are detrimental to your weight loss efforts. Instead, try to consume fresh, nutrient-rich foods like fruits and vegetables.


Alcohol is high in calories but provides no nutrition. Drinking alcohol also leads to belly fat. Not only will it backfire on your postpartum weight loss, but it can also be bad for your baby’s health. A minimal amount of alcohol can be passed to your baby through breast milk. Drinking alcohol can also temporarily reduce your breast milk production. Not to mention, the dependence you may develop will affect the quality of your regular sleep.

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Say no to alcohol for post pregnancy weight loss

In brief

Hope our article helped you understand how to lose weight after pregnancy naturally. To conclude, we will try to calculate the average time it takes to lose weight for a new mother’s baby. Usually, moms shouldn’t weigh themselves at least until two weeks into their pregnancy. Even then, measuring their waist size is probably a better idea as their weight will not only reflect their body fat.

Mothers who plan to lose weight after pregnancy can start to see the results of their weight loss efforts from the first month after conception. Medically, women are advised to gain 25-30 pounds during pregnancy to be able to nourish the fetus. Some moms can lose up to 20 pounds in the first month, which means they may have returned to their pre-baby body.

Six weeks from conception, you’ll notice your belly looks flatter and smaller. If you’ve been successful with your postpartum weight loss efforts, chances are you’ll be back to your pre-pregnancy weight, a few months after posting it. In general, nine months is the average time to lose weight for a baby, unless you gain extra pounds during pregnancy. However, this is not a general rule. Every woman loses weight after pregnancy on their own, depending on the diet they are eating and the amount of daily exercise.

Don’t give in to fad diets in the hope of quick weight loss after pregnancy; it will harm you and your baby. Eat a healthy diet rich in protein, complex carbs, and fiber, drink enough water and get the rest you need, and exercise regularly, in addition to running after your child and you should be good. You will lose all the excess weight that makes you grieving in no time.

Frequently asked Questions

Q. How long does it usually take to lose weight after having a baby?

A: It depends on the weight gain. A woman can aim to lose 2 kg per month after pregnancy.

Q. Is it harder to lose weight after having a second child?

A: No, not at all. If you maintain a balance in your lifestyle including diet, physical activity, sleep, and drinking water, you can easily lose weight and stay healthy.

Q. How do you lose belly fat while breastfeeding?

A: Breastfeeding in itself is a great calorie-burning activity, especially if you’re breastfeeding in a sitting position. Along with that, if you eat a balanced diet rich in protein and fiber, eat small and frequent meals, drink at least 10-12 glasses of water, maintain some regular physical activity such as walking, … then you can easily lose belly fat.

Q. Why did I gain weight after pregnancy?

A: There are several reasons why women gain weight after pregnancy

1. The eating pattern is erratic and irregular, and the interval between meals is long.
2. It’s important to eat calorie-rich foods to meet lactation needs, but it’s important to get calories from protein, fiber, complex carbohydrates, and good sources of fat. Most people tend to focus on eating simple carbs and fats like panjeeris, greasy fried foods, sweets, desserts, cereals, refined products, and more.
3. Drink less water
4. Poor sleep patterns
5. Lack of activity

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