Postpartum Weight Loss: 5 Realistic Tips That Actually Helped Me

It’s not a trick. There are no gimmicks. No quick fixes. Postpartum weight loss is hard. I’ve been there. In both of my postpartum seasons, I feel like I got to about four months postpartum and just hit a wall. Looking back, some of the choices I made during pregnancy had a big impact on how I felt postpartum as well. I didn’t really lose any weight immediately after the baby was born. In fact, those first few weeks when all I was doing was resting and eating I gained more weight. Then it just stayed on. But in both cases I was able to drop some weight loss once I started implementing these five tips.

Just as a disclaimer, you should NOT rush this process. It takes time for your body to let go of the weight, especially when you’re nursing. It’s protecting you and your baby! So in spite of the frustration, try not to obsess over how many more pounds you have left to lose. Focus instead on how you feel in terms of energy and strength. The mirror will show the results soon enough, then the scale will follow. Every woman’s body and recovery journey are different, so don’t compare your progress to someone else’s.

1. prioritize protein, cut back on carbs

It is so tempting to sit on the couch, eat an entire pan of brownies, and watch TV when you’re recovering from birth. You just pushed a baby out, you deserve a minute! Like I said, I gained more weight in those first few weeks postpartum so I am 100% guilty of this. But it really doesn’t serve you to continue indulging for weeks on end. Everyone will bring you treats, but be warned, they will only bring joy for a short time!

Obviously sweets and other treats should be kept more to a minimum when you’re trying to lose weight. Lowering your sugar is good for your health all of the time. But beyond just treats, the nutrition you need in pregnancy and postpartum is so much greater because of the nutrient demand on your body. So it’s not just calories you need; your baby is drawing all of their nutrition from you. Carbs, protein, fats, yes, but also all of the micronutrients (vitamins, minerals, etc.).

This is why protein is such a crucial element of your diet and carbs can be so problematic. You need sustained energy rather than quick hits from starchy foods like bread and pasta. Otherwise you wind up eating way more calories just to meet the nutrition needs of your body. The higher your protein, the less likely you are to eat too much AND the better you’ll feel.

So don’t think “eat less,” think “eat more protein.” Because your calorie needs are still high, but you want less of those calories coming from sugar and starch and more of them coming from protein.

2. Strength training

The key to increasing your metabolism, or your body’s ability to break down and burn your food, is to build muscle. So apart from it being incredibly beneficial for your overall health, strength training is a game changer for weight loss after pregnancy. The more muscle you have, the more your body needs to and is able to burn extra calories and fat.

I have also found that in the postpartum season, when confidence may be lower because of how your body has changed, gaining strength can be a huge morale boost. Not to mention the results are way faster than you’d think!

3. Walking

I am totally in favor of resting and taking time postpartum to intentionally allow your body to recover. But after those first several days, gentle movement can be a valuable part of recovery. Unless you’re having pain or have an extenuating circumstance, it’s best to get your body moving again. The best strategy I have found to accomplish this is through walking.

Going on daily walks is probably something that everyone should do, but in the postpartum days movement is especially helping for feeling like yourself again and shedding some extra weight.

4. Cut out processed foods

At this point everyone knows that processed food is not good for you, but the current lifestyle of society is such that convenience foods are almost required to function. I’ll admit I push the easy button and send my husband to the drive thru sometimes too, but not without paying a price.

One of the main changes I’ve tried to make in my home to avoid processed foods is to slow down. Preparing for postpartum with a meal plan, saying no to more things so you avoid eating out, and staying home more so you have time to cook are all strategies that I’ve tried to implement. Processed and convenience foods are a somewhat necessary part of life, but if you do some self-evaluation, there are probably a lot of situations where they can be avoided with a little effort.

5. Lower your stress

Even if you’re doing all the right things, adding stress on your body is going to keep you from losing weight postpartum. Whether it’s too much on your schedule, expectations of yourself that you can’t meet, or rifts in your relationships, stress tells your body there’s danger and it holds onto weight to protect you.

So even if you want to start training for a 5K, don’t do it if you’re running yourself into the ground every day. If you know that your kids want more attention, try being more intentional to do fun things with them. Consider time blocking if you feel like you can’t ever get things done. Eliminate things from your life that are not serving you and your family. Not only will it give you more peace, but it’ll help you on your postpartum weight loss journey.

Closing thoughts

Although everyone wants to look their best, you need to find the why beyond just looking a certain way. Maybe it’s your long-term health or your ability to keep up with your kids. Whatever it is, let that be your motivation to change something in your lifestyle.

Put some action behind these thoughts. Make a plan and stick to it! Give yourself grace, but don’t give up on the healthy habits that will help you feel your best. Being a mom is hard, but it’s hard for everyone. It’s more difficult when you don’t take care of yourself as well. And if you’re doing everything you can to lose weight postpartum and feel like you’re not getting anywhere, stay the course. Consistent, faithful work almost always pays off in the end.

Disclaimer: This article is intended for educational purposes only and reflects my personal experience with postpartum recovery and weight loss. It is not medical advice and should not replace guidance from your healthcare provider. Every woman’s postpartum journey is different, so consult your doctor or other qualified healthcare professional before making significant changes to your diet, exercise routine, or postpartum recovery plan.