Postpartum Weight Loss Plan: Losing Weight After Pregnancy

Written by: Angela Myers
Medically reviewed by: Ecler Ercole Jaqua, MD, MBA, FAAFP, AGSF, FACLM, DipABOM, AAHIVS 

Postpartum is full of major (and amazing) transitions; your family just gained a new member, your schedule shifts drastically, and you may gain a new perspective on what's important to you. Your body also goes through many changes during this time, and taking time to nourish and fuel your body can help with postpartum recovery, energy levels, and weight management. Luckily, we’re sharing a postpartum weight loss plan that supports all of the above. Just remember to consult your doctor before making any nutritional changes.

As an expecting or new parent, your life (and body) go through some pretty significant changes. You’re busy in new ways and juggling shifting priorities, which may mean going short on sleep or not having as much time or energy to cook nutritious meals. 

It’s easy for your health to fall to the bottom of the to-do list when the new baby arrives, but giving your body what it needs is especially important during this time. Your body uses food to heal after giving birth and gives you energy to show up for yourself and your family. And, yes, getting the right nutrients and adopting certain lifestyle habits can help you shed some of the weight you gained. Ahead, we’ll dive into some sustainable and nourishing weight loss strategies that support your overall health and your family’s wellbeing.

WHAT TO KNOW BEFORE STARTING A POSTPARTUM WEIGHT LOSS PLAN

Before starting a postpartum nutrition plan, it’s important to understand how your body changes during and after pregnancy, as well as when weight loss occurs in general. 

“Weight loss comes once things are in balance,” says Lana Butner, ND, LAc, “Patients are so excited to lose weight, but weight is usually a symptom of an internal imbalance underneath, so you've got to get to the bottom of that first.”

When you’re postpartum and carrying extra weight, a hormone imbalance could be to blame. During pregnancy, your body is pumped with hormones. When you’re no longer pregnant, those hormone levels drop, and your body is left trying to figure out what’s happening and how to get back to a balanced state. “The rapid influx over those nine months and then the absolute rapid withdrawal really takes a toll on a woman,” says Dr. Butner. 

If you’re experiencing symptoms like signs of thyroid dysfunction (e.g. weight gain, fatigue), mood changes, or abnormal bleeding, discuss blood work with your healthcare provider before starting a postpartum diet plan.

Of course, there are factors other than hormones that that can affect weight during the postpartum period, including: 

• Sleep: Poor sleep quality can affect metabolism, making it difficult to drop any gestational weight gain. 

• Stress: Postpartum parents who felt more stressed in the 12 months after giving birth were more likely to experience difficulty losing weight. 

• Thyroid issues: About 5 to 10% of new parents will develop postpartum thyroiditis, which can take the form of hyperthyroidism (an overactive thyroid) or hypothyroidism (a slower thyroid). Hyper may lead to unintentional weight loss while hypo may lead to unintentional weight gain.
  
  

HOW LONG DOES POSTPARTUM WEIGHT LOSS USUALLY TAKE?

Losing weight safely and sustainably after pregnancy looks different for everyone. There’s no set answer, and the timeline will vary widely from person to person. That said, most people lose about half of their pregnancy weight by 6 weeks, with the rest over the next few months.

After the six week post-delivery mark, the best way to lose weight postpartum is following a plan that’s safe and sustainable for you and your baby. This isn’t the time for rapid weight loss. Losing weight too quickly, especially after pregnancy, can disrupt overall health. For example, rapid, highly restrictive dieting can increase the risk of gallstones, which can lead to abdominal pain, nausea, and vomiting.

“Rapid weight loss can lead to nutrient deficiencies that can lead to bone loss, muscle loss, and cognitive challenges,” explains Shelley Balls, MDA, RDN, LDN, adding that it can also decrease milk production for those who are nursing. That’s because your body needs the energy from the food you eat to produce milk, as well as to promote overall health and help fend off mental health symptoms like postpartum depression and anxiety.

After you have clearance from your doctor (at least six weeks postpartum in most cases), it’s typically safe to lose up to one pound of weight per week. How much total weight it’s safe to shed varies from person to person and depends on their starting weight—but the general advice is to lose no more than 10% of your body weight over a six-month period.

KEY PRINCIPLES OF A HEALTHY POSTPARTUM DIET

The key components of postpartum nutrition will probably sound familiar: protein, healthy fats, and essential minerals like calcium, magnesium, and iron.

“Proteins are absolutely necessary to get all those hormones back into balance,” says Dr. Butner. Some healthy sources of protein include:

• Fish

• Lean chicken (i.e. not deep-fried)

• Cooked beans or lentils

• Greek yogurt

• Lean cuts of unprocessed red meat

• Pinto beans

• Black beans

• Lentils

• Kefir

• Cottage cheese

• Tofu

“Fats are also really important in creating hormones,” says Dr. Butner, who advises prioritizing healthy fat sources (aka foods with unsaturated fats) such as avocado, nuts, and fish. Omega-3 fatty acids, for example, support general health. There’s also some evidence they may decrease postpartum depression and anxiety, though results on this are mixed, so they’re better used as part of a balanced diet rather than a treatment for anything specific. Foods like salmon, chia seeds, and walnuts are high in omega-3s, and you can also take an omega-3 supplement. 

Calcium is essential to milk production. It also helps restore any temporary losses of bone density from pregnancy and breastfeeding. Nonfat yogurt, bok choy, kale, tofu, and sardines are a few foods that are high in calcium. 

Iron is often lost during pregnancy and delivery. When a new parent has low iron levels, they may experience more cognitive difficulties, like brain fog and fatigue, and emotional side effects, including higher levels of anxiety and depression. The mental health effects of low iron may indirectly contribute to weight gain or retention, as it’s harder to live a healthy lifestyle when we feel fatigued or experience depression or anxiety. Sources of iron include beef, lamb, cashews, and spinach. 

Magnesium is a mineral that helps your body, especially the digestive system, function normally. It not only supports gut health, which is already a win, but also plays a role in metabolic health (e.g. glucose regulation). It’s found in foods like almonds, pumpkin seeds, peanuts, soymilk, and black beans. Magnesium is also available in supplement form and included in Veracity’s Metabolism Ignite. 

Supplementing with calcium, iron, and/or magnesium is usually a safe and effective way to make sure you’re getting enough of these essential minerals. Just get the OK from your healthcare provider before starting a new supplement, especially postpartum.

Sample postpartum weight loss diet plan

As a new parent, you barely have the time or energy to look up  healthy recipes, much less spend hours in the kitchen preparing them. To help, here are two sample nutritional, delicious meals tailored to new parents’ health needs:

• Breakfast: Pair a high-fiber cereal with a boiled egg to start the day off with protein and fiber, advises Balls. 

• Lunch or dinner: “A meal that is especially beneficial postpartum would be baked salmon, with wild rice pilaf, and sautéed non-starchy vegetables in olive oil served with a glass of cow's milk or kefir,” says Balls, “This meal is loaded with healthy fats, dietary fiber, vitamin D, calcium, potassium, and other important nutrients.”

• Snack option 1: Greek yogurt with chia seeds and berries

• Snack option 2: Apples with peanut butter dip

If it’s hard to sit down and eat a full meal (what new parent doesn’t find this tricky at times?), aim for five to six smaller meals throughout the day. Just make sure to prioritize whole foods over processed ones and follow any nutritional guidance from your healthcare provider.

BREASTFEEDING AND WEIGHT LOSS: WHAT TO CONSIDER

For parents who breastfeed, the production of milk can help you get back to a healthy weight sustainably. Balls explains, “The body favors the use of the mother's fat stores to provide nutrients needed for milk production, which can be very helpful for weight loss.”

While breastfeeding can positively impact a postpartum diet, it also presents unique challenges for bone health. A breastfeeding parent loses 200 mg of calcium daily, and the number is often higher for those feeding twins and triplets. Once weaning, bone density typically rebounds with adequate nutrition. 

And yes—with the right nutrients, you may be able to improve bone health after weaning, according to Balls. In one study, breastfeeding parents’ lumbar spine returned to pre-pregnancy bone mineral density levels, or sometimes even better if the parent had a balanced nutrient intake, after weaning.

So, what nutrients are important for recovering bone health? Calcium, protein, and magnesium all play a role, which are all detailed in the section above. Vitamin D is also important for bone health, though it can be hard to get enough of it from food. Spending time in sunlight and taking vitamin D supplements may help you maintain healthy levels.

SAFE EXERCISE TIPS FOR POSTPARTUM WEIGHT LOSS

Moving your body is a great way to retain muscle mass and support postpartum weight loss. The good news is, according to Balls, you don’t have to spend hours at the gym. “You can use household items, buy a resistance band, or use your body weight to satisfy this recommendation,” she says. “The most important thing that you can do is pick physical activities that you enjoy doing so you look forward to doing it most days.” Even a daily family walk around the neighborhood counts. 

If your pregnancy and vaginal birth were uncomplicated, you can start gentle exercise within a few days, as long as you feel ready. After a C-section or any birth with complications, ask your healthcare provider if you’re cleared for exercise before you lace up your sneakers or grab those dumbbells.

POSTPARTUM WEIGHT LOSS TIPS THAT WORK LONG-TERM

Specific foods and regular exercises may build the foundation of a postpartum weight loss plan, but there are some other strategies to help you maintain a healthy weight in the 12 months after giving birth and beyond. With busy, time-crunched new parents in mind, each tip is meant to feel more like an easy-to-implement healthy habit, and less like a chore. 

Make small shifts over drastic changes

“One thing that you don’t want to do when it comes to postpartum weight loss is yoyo dieting, where you lose weight, then gain it back, and sometimes a little extra, in an ongoing cycle,” says Balls. Instead, she recommends choosing sustainable and realistic habits that will help you reach and maintain your healthy weight.

Some examples:

• Cook a healthy meal every Sunday

• Take a family walk in the evenings

• Have some protein at breakfast

• Do a postpartum workout class once a week

• Aim to eat three healthy fats daily

Don’t feel like you need to do everything all at once. Implement new habits slowly, one at a time, or at whatever pace works for you. 

Try simple meal planning

A little preparation and planning makes postpartum nutrition much easier. That doesn’t mean you have to build an intricate meal plan or elaborate grocery shopping list (though more power to you if you do). Simply setting out a supplement on the kitchen counter so you remember to take it or having healthy snacks on hand can make a huge difference. 

“I often tell people to put nuts in different baggies on Sunday and just throw them in every tote bag that you have,” says Dr. Butner, “Or if you get a bunch of produce, have it washed and ready to eat.”

Sleep more

Getting enough quality sleep helps balance hormones and facilitate healthy weight loss—and I know, that sounds impossible as a new parent.

“As a mom myself, I understand that you probably have a ton to do when your kid(s) go to sleep,” says Balls, “But it's important to prioritize your sleep and ensure you're not going to bed too late. A healthy goal is to get seven to eight hours of sleep every night.” In practice, this could look like:

• Setting a bedtime alarm for yourself

• Keeping your bedroom quiet and cool

• Having a partner help with some of the nighttime feeding sessions

• Avoiding caffeine, alcohol, or large meals in the evenings

• Napping when the baby does.
  

Manage stress

New parents who felt more stressed two, six, or 12 months postpartum were more likely to have postpartum weight retention, which is when it’s difficult to lose weight. Stress management can help. 

This could look like stretching for ten minutes during nap time, journaling every day, or completing a quick meditation designed for postpartum stress.  

WHEN TO SEEK PROFESSIONAL SUPPORT

You don’t have to wait until something goes wrong with your postpartum weight loss diet before asking for help; you can get professional support at any point along the way.

In fact, Balls and Dr. Butner agree that working with a provider from the start of your weight loss journey can help you better understand what’s happening to your body and create a plan tailored to your needs. A provider is also someone in your corner that can remind you that your postpartum journey isn’t about the number on the scale, but how you feel physically and mentally. 

KEY TAKEAWAYS

• An effective postpartum weight loss plan involves making sustainable changes to your diet and lifestyle that help balance hormones and improve your physical and mental health

• Avoid crash diets and rapid weight loss—both are unsafe and can be counterproductive to health goals.

• For postpartum nutrition, prioritize protein, healthy fats, calcium, iron, and magnesium, and opt for whole foods over overly processed options.

• Gently moving your body, getting enough sleep, and managing stress also support postpartum weight loss.

• Before starting a postpartum diet, consult your doctor. They can help you make sure you implement sustainable changes that support you and your baby’s health.
   

FREQUENTLY ASKED QUESTIONS (FAQS)

What is the fastest way to lose weight after pregnancy?

The fastest way to lose weight after pregnancy may not be the healthiest. Rapid weight loss postpartum can lead to gut health issues, cognitive challenges like brain fog and increased stress, and, if you’re breastfeeding, a decrease in milk production. Instead, focus on gradual, sustainable steps toward weight loss and overall health, such as turning to foods and supplements that restore hormonal balance and support your metabolism..

What is the 5-5-5 rule for postpartum?

The 5-5-5 rule for postpartum is a recovery plan meant to encourage rest in the first 15 days at home with a baby. The idea is to spend five days in the bed (primarily resting), five days on the bed (doing seated activities like journaling or breastfeeding), and five days near the bed (doing light activities like gentle walks or preparing snacks, but still holding off on your usual tasks and chores). This approach isn’t meant to be followed rigidly, but instead helps remind new parents to slow down and listen to their bodies.

What is a realistic weight loss goal for postpartum?

It’s important to hold off on trying to lose weight until at least six weeks after giving birth, since your body is in all-out recovery mode until then. Once you get the OK from your doctor, a realistic weight loss goal for postpartum is to lose about one per week (though your total weight loss goal will depend on multiple factors, including your starting weight). At this rate, weight loss shouldn’t lead to other complications or a decrease in milk production if you’re breastfeeding. Making sure you get the nutrients your body needs, as well as enough calories and energy to care for yourself and your family is also crucial during the postpartum period. 

Why am I gaining weight so fast after having a baby?

There are many possible reasons you may gain weight postpartum. For one, hormones are imbalanced during this period, increasing the risk of hormonal problems that slow metabolic health. Many new parents also find it hard to get adequate rest, move their bodies daily, and eat nutritious meals, which can all contribute to unhealthy weight gain.